THREE 23 - 29 (131.1)

Week Three COVID-19

Monday 23

Resting HR 64. Weight 174.3 lbs. Delta -0.3 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %. Sleep 8h 52m. Deep 2h 24m. Light 6h 28m. Awake 3m.
Push up challenge 3x10, 3 dumbbell circuits (deadlift, squat, clean press, row) and calf press

Easy Run with Strides

Relative effort 15. 6.00 mi. Time 54:22. Avg Pace 9:03 min/mi. Elev Gain 132 ft. Avg HR 144 bpm.

Tuesday 24

Resting HR 64. Weight 174.1 lbs. Delta -0.2 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 8h 50m. Deep 2h 24m. Light 6h 26m. Awake 5m.

Stage 4 Tour of Watopia

Relative effort 15. 18.37 mi. Time 1:09:51. Avg Speed 15.8 mph. Elev Gain 843 ft. Avg HR 131 bpm.

Wednesday 25

Resting HR 64. Weight 174.1 lbs. Delta 0.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 7h 32m. Deep 2h 8m. Light 5h 24m. Awake 2m.

Birthday Ride

Relative effort 15. 21.31 mi. Time 1:18:14. Avg Speed 16.3 mph. Elev Gain 673 ft. Avg HR 125 bpm.
The family got me a Garmin Forerunner 945. It's pretty nice.

Thursday 26

Resting HR 62. Weight 174.8 lbs. Delta 0.7 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. Sleep 8h 39m. Deep 1h 23m. Light 5h 33m. REM 1h 43m. Awake 10m.

Exercise break: Push up challenge 3x10 with mobility between sets. Plank 1 minute. Inversion table.

Some Zone 3

Relative effort 20. I forgot my HRM. I was feeling a bit frustrated over recent incidents in Roadkill and was a little over aggressive. 6.00 mi. Time 52:51. Avg Pace 8:48 min/mi. Elev Gain 69 ft. Avg HR 148 bpm.

Cervelo Series Round 1

Relative effort 16. 18.58 mi. Time 1:15:16. Avg Speed 14.8 mph. Elev Gain 902 ft. Avg HR 133 bpm. I developed a sore butt. 

Friday 27

Resting HR 60. Weight 173.2 lbs. Delta -1.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 8h 52m. Deep 49m. Light 5h 35m. REM 2h 28m. Awake 4m.

Exercise break: Clams with band 3x10. 1 circuit of DB Swings 5, squats, side plank dips, side to side toe taps, Russian twists, & crunches.

6 Plus a Couple Strides

Relative effort 22. 6.12 mi. Time 54:42. Avg Pace 8:56 min/mi. Elev Gain 144 ft. Avg HR 148 bpm.

Saturday 28

Resting HR 65. Weight 173.4 lbs. Delta 0.2 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. Sleep 8h 10m. Deep 54m. Light 6h 4m. REM 1h 12m. Awake 34m.

Melton Hill Dam Loop

Relative effort 28. 34.70 mi. Time 2:12:17. Avg Speed 15.7 mph. Elev Gain 1,562 ft. Avg HR 129 bpm.

Sunday 29

Resting HR 57. Weight 172.7 lbs. Delta -0.7 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. Sleep 9h 14m. Deep 42m. Light 5h 48m. REM 2h 44m. Awake --.

Long Run

Relative effort 17. 8.01 mi. Time 1:16:02. Avg Pace 9:30 min/mi. Elev Gain 144 ft. Avg HR 135 bpm.

Greenie with the Fam

Relative effort 12. 12.00 mi. Time 1:28:07. Avg Speed 8.2 mph. Elev Gain 272 ft. Avg HR 105 bpm.