TWELVE 9 - 15 (54.1)

Monday 9

Resting HR 62. Sleep 7h 58m. Deep 2h 47m. Light 5h 11m. Awake 14m.

Travel home from Memphis.

Tuesday 10

Resting HR 64. Weight 175.4. Sleep 7h 53m. Deep 2h 24m. Light 5h 29m. Awake 12m.

Gym session

Circuit 1: Elliptical 5 minutes. KB single leg deadlift, press, row, halos. Core: plank, clams.
Circuit 2: Bike 5 minutes. Rear delt, chest press, lat pulldown, mobility, Hydro massage

Wednesday 11

Resting HR 60. Weight 174.8. Sleep 8h 23m. Deep 3h 1m. Light 5h 22m. Awake 9m.

WNR

Relative effort 13. 5.54 mi. Time 55:17. Avg Pace 9:59 min/mi. Elev Gain 267 ft. Avg HR 139 bpm.

Thursday 12

Resting HR 64. Weight 174.2. Sleep 8h 16m. Deep 2h 32m. Light 5h 44m. Awake 11m.

Gym session
Circuit 1: Elliptical 5 minutes. Leg press, calf extension, triceps press
Circuit 2: Bike 5 minutes. Dumbbell incline press, goblet squat, pull down
Circuit 3: plank and back extension, Hydro massage

Zwift -London

Relative effort 8. 13.07 mi. Time 49:18. Avg Speed 15.9 mph. Elev Gain 217 ft. Avg HR 115 bpm.

Friday 13

Resting HR 63. Weight 173.0. Sleep 7h 58m. Deep 2h 1m. Light 5h 57m. Awake --.

Hill Repeats

Relative effort 15. 4.33 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain --. Avg HR 143 bpm.

Saturday 14

Resting HR 69. Weight TOO much. Sleep 7h 13m. Deep 2h 14m. Light 4h 59m. Awake 5m.

CHKM Long Run

Relative effort 23. 10.00 mi. Time 1:34:53. Avg Pace 9:29 min/mi. Elev Gain 371 ft. Avg HR 140 bpm.

Tour de Lights

Sunday 15

Resting HR 65. Weight 175.0. Sleep 9h 37m. Deep 2h 47m. Light 6h 50m. Awake 3m.

Rolling on the Fatty

Relative effort 18. 15.18 mi. Time 1:43:09. Avg Speed 8.8 mph. Elev Gain 904 ft. Avg HR 120 bpm.

Gym session
Circuit 1: BOSU balance, Swiss ball leg curl and knee tuck, TRX single leg squat and row, push ups. Down dog, deep squat, and lunge
Circuit 2: leg press, knee extension, leg curl
Circuit 3: pec dec, chest press, pull down, row
Circuit 4: lateral raise, shoulder press, standing calf. Calf stretch