Monday 30
Resting HR 57. Weight 176. Sleep 7h 40m. Deep 1h 32m. Light 6h 8m. Awake 3m.
Intervals
Relative effort 26. 5 x 5 minutes Zone 4 (7:35, 7:26, 7:38, 7:44, 7:37). 5.72 mi. Time 50:03. Avg Pace 8:45 min/mi. Elev Gain 70 ft. Avg HR 149 bpm.
Gym session
Circuit 1: BOSU balance, plank, Swiss knee tuck and push up, side plank, TRX single leg squatCircuit 2: leg press, calf press, dumbbell deadlift
Hydro massage
Balter Recovery Run
This was Lauren's last night as KTC Social Director. Relative effort 8. 2.99 mi. Time 31:57. Avg Pace 10:42 min/mi. Elev Gain 229 ft. Avg HR 138 bpm.
Tuesday 31 New Year's Eve
Resting HR 68. Weight 174.6. Sleep 7h 5m. Deep 2h 54m. Light 4h 11m. Awake 6m.
Gym session 47 minutes
Elliptical 5 minutes
Circuit 1: Dumbbell bench press, shoulder press, row. Core
Circuit 2: chest press, lat pulldown, rear delt. Core
Circuit 3: low pulley row, lateral raise, cable fly. Core
Gym session 47 minutes
Elliptical 5 minutes
Circuit 1: Dumbbell bench press, shoulder press, row. Core
Circuit 2: chest press, lat pulldown, rear delt. Core
Circuit 3: low pulley row, lateral raise, cable fly. Core
