Monday 23
Resting HR 59. Sleep 8h 53m. Deep 2h 32m. Light 6h 21m. Awake 3m.
Intervals
Relative effort 26. 3 x 10 minutes in Zone 3. 6.20 mi. Time 54:00. Avg Pace 8:43 min/mi. Elev Gain 89 ft. Avg HR 149 bpm.
Balter Lights Run
Relative effort 5. 2.05 mi. Time 24:05. Avg Pace 11:46 min/mi. Elev Gain 119 ft. Avg HR 129 bpm.
Tuesday 24
Resting HR 62. Weight 173.2. Sleep 8h 26m. Deep 2h 20m. Light 6h 6m. Awake --.
Gym session 30 minutes
Elliptical 5 minutes
Circuit 1: BOSU balance, Swiss ball knee tuck & dead bug, TRX single leg squat, KB swing, goblet squat, & press
Circuit 2: calf press, triceps press, Hammer chest press & row
Hydro massage
Gym session 30 minutes
Elliptical 5 minutes
Circuit 1: BOSU balance, Swiss ball knee tuck & dead bug, TRX single leg squat, KB swing, goblet squat, & press
Circuit 2: calf press, triceps press, Hammer chest press & row
Hydro massage
Wednesday 25
Tempo
Relative effort 27. Zone 3 70%. 8.01 mi. Time 1:10:26. Avg Pace 8:48 min/mi. Elev Gain 155 ft. Avg HR 147 bpm.
Thursday 26
Resting HR 64. Weight 173.8. Sleep 8h 26m. Deep 2h 15m. Light 6h 11m. Awake 8m.
Rest day.
Friday 27
Resting HR 62. Weight 174.4. Sleep 8h 25m. Deep 4h 14m. Light 4h 11m. Awake 4m.
Morning Hill Repeats
Relative effort 16. 5.00 mi. Time 46:25. Avg Pace 9:17 min/mi. Elev Gain 4 ft. Avg HR 143 bpm.
Evening Greenway Ride
Relative effort 7. 11.32 mi. Time 56:22. Avg Speed 12.0 mph. Elev Gain 262 ft. Avg HR 105 bpm.
Saturday 28
Resting HR 71. Weight 174.6. Sleep 8h 25m. Deep 1h 47m. Light 6h 38m. Awake --.
Morning Long Run
Relative effort 33. 14.00 mi. Time 2:16:00. Avg Pace 9:43 min/mi. Elev Gain 542 ft. Avg HR 139 bpm.
Sunday 29
Resting HR 61. Weight 174.6. Sleep 8h 4m. Deep 2h 37m. Light 5h 27m. Awake 2m. I haven't felt really good all day, with a low grade headache.
