APRIL STATS

RUNNING - 130.0
RUN ELEVATION - 5,721
RACES - none
CYCLING - 300.5
CYCLING ELEVATION - 13,505
ALL ACTIVITIES - 450.2

FOUR 27 - 30

Week Eight COVID-19

We had a bad week for cancellations. FunFest / Crazy 8, Heroes Con, and Louder than Life were all cancelled and I'm thinking more is yet to come. I did sign up for the rescheduled Cooper River Bridge 10k to be held August 1. We'll see.  

The number of people being tested is going up and total number of positive cases is as well. The state is relaxing the stay at home order and some businesses will be reopening this week.

Monday 27

Resting HR 55. Weight 173.0 lbs. Delta 2.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Sleep 8h 23m. Deep 31m. Light 6h 46m. REM 1h 6m. Awake 4m.
Exercise Breaks: RD 1 - (pre-run) elevated push ups 20, single leg calf 20, ankle inversion & eversion with bands 20-30, dips 20, single leg squats 10, side plank 20 seconds. RD 2 - (post-run) calf Rocker stretch 2 x 30 seconds.

Easy Run

60 minutes plus strides. Relative effort 16. 7.23 mi. Time 1:05:01. Avg Pace 8:59 min/mi. Elev Gain 272 ft. Avg HR 141 bpm.

Evening Ride

Relative effort 26. 25.43 mi. Time 1:31:42. Avg Speed 16.6 mph. Elev Gain 689 ft. Avg HR 133 bpm.

Tuesday 28

Resting HR 58. Weight 171.6 lbs. Delta -1.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %. Sleep 8h 42m. Deep 43m. Light 5h 55m. REM 2h 4m. Awake 1m.

Exercise Breaks: RD 1 - (pre-run) calf stretch, leg swings, lunges. RD -2 (post-run) lunges, leg swings, calf stretch.

Rec Run

Relative effort 7. Laps around Harrell Park. 3.22 mi. Time 30:02. Avg Pace 9:20 min/mi. Elev Gain 105 ft. Avg HR 139 bpm.

Rec Ride

Relative effort 9. Evening spin with Kristen and Justin. 11.60 mi. Time 57:02. Avg Speed 12.2 mph. Elev Gain 413 ft. Avg HR 112 bpm.

Wednesday 29

Resting HR 61, I haven't been above 60 in several days. Weight 171.3 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. Sleep 9h 17m. Deep 1h 0m. Light 6h 26m. REM 1h 51m. Awake 1m.
Exercise breaks: RD 1 - (pre-run) leg swings, calf stretch, lunges RD 2 - (post-run) calf and hamstring stretch

Easy Run

40 minutes plus 5 minutes of strides. Relative effort 10. 4.99 mi. Time 45:00. Avg Pace 9:01 min/mi. Elev Gain 174 ft. Avg HR 139 bpm.

FTP Builder

I thought I was 20 miles from meeting a Zwift challenge, but to my surprise I was 30. I'm not chasing miles. Relative effort 12. 20.14 mi. Time 1:02:49. Avg Speed 19.2 mph. Elev Gain 167 ft. Avg HR 125 bpm.

Thursday 30

Recovery day. Resting HR 57. Weight 170.0 lbs. Delta -1.3 lbs. BMI 22.5. Body Fat =7.4 %. Body Water 67.6 %. Sleep 9h 2m. Deep 38m. Light 6h 12m. REM 2h 12m. Awake 

4m. I had to get up to pee at least 4 times last night. 

Exercise breaks: RD 1 - calf raises RD 2 - ankle mobility, calf raises, elevated push ups

FOUR 20 - 26 (95.0)

Week Seven COVID-19

Without COVID-19 I would be running the Boston Marathon today. The current thinking is that Knox County will be opening up for return to business in May.

Monday 20

Resting HR 56. Weight 171.5 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %. Sleep 8h 42m. Deep 51m. Light 5h 42m. REM 2h 9m. Awake 6m.

Richmond Challenge Race

My 4th Classics race. Relative effort 18. 20.58 mi. Time 1:01:11. Avg Speed 20.2 mph. Elev Gain 840 ft. Avg HR 141 bpm.
I had left hamstring soreness post ride, did 10 minutes of up the wall.

Tuesday 21

Resting HR 55. Weight 171.8 lbs. Delta 0.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. Sleep 9h 39m. Deep 19m. Light 7h 13m. REM 2h 7m. Awake 2m. I had planned to run this morning but sleep was an issue.

Exercise Breaks: Round 1 - 15 standing calf, 10 squats, 4 spider man push ups, mobility, 10 push ups. Round 2 - pre-run, calf stretch, leg swings, air squats, lunge, hops.

Lunch Run 60 minutes + strides

Relative effort 16. 7.21 mi. Time 1:05:00. Avg Pace 9:01 min/mi. Elev Gain 223 ft. Avg HR 141 bpm. Feeling good FEELS GOOD!

Evening Ride

Training ride for Kristen. She did great. Very windy. 10.22 mi. Time 50:50. Avg Speed 12.1 mph. Elev Gain 249 ft. Avg HR 108 bpm.

Wednesday 22

Resting HR 55. Weight 172.2 lbs. Delta 0.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. Sleep 8h 15m. Deep 1h 1m. Light 5h 32m. REM 1h 42m. Awake 1m.

Exercise Breaks: RD 1- Floor T, Spider Man push ups, bridge, side plank, dead bug, arms overhead squat, forward lunge (Sydney Torabi). RD 2 - pre-run, leg swings and squats.

Recovery Run

Relative effort 6. 3.19 mi. Time 30:01. Avg Pace 9:25 min/mi. Elev Gain 151 ft. Avg HR 132 bpm.

Evening Ride

I asked Justin for hills and I got em. Relative effort 26. 28.15 mi. Time 1:46:32. Avg Speed 15.9 mph. Elev Gain 1,348 ft. Avg HR 131 bpm.

Thursday 23

Resting HR 62, higher than usual. Weight 171.9 lbs. Delta -0.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. Sleep 9h 31m. Deep 48m. Light 7h 3m. REM 1h 40m. Awake 1m. I woke some time before 4:00 and struggled to get back to sleep. 

Exercise Breaks: RD 1 - calf raise 30 and calf stretch. RD 2 - dumbbell deadlift 10, clean press 5 each side, row 10. RD 3 - calf raise 30 and calf stretch.

Friday 24

Resting HR 51. Weight 170.5 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. Sleep 8h 48m. Deep 26m. Light 6h 2m. REM 2h 20m. Awake 1m, I think my sleep numbers are elevated. 

Exercise Breaks: RD 1 - 10 each of air squats, elevated push ups, modified v-ups, dips, shoulder taps plank (Claire Thomas). RD 2 - mobility and push ups.

https://twitter.com/i/status/1253802991666245636

Afternoon Run

60 minutes + strides. Relative effort 17. 7.12 mi. Time 1:05:00. Avg Pace 9:08 min/mi. Elev Gain 92 ft. Avg HR 143 bpm.

Saturday 25

Resting HR 50. Weight 171.3 lbs. Delta 0.7 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. Sleep 9h 14m. Deep 48m. Light 6h 37m. REM 1h 49m. Awake 11m. My left calf was cramping this morning. 

Exercise Breaks: RD 1 - single leg calf, lunge, side plank and mobility. RD 2 - (pre-run) leg swings, squats and calf stretch. RD 3 - (post-run) single leg calf, lunge, and side plank. Full stretch.

Long Run

My left calf help up very well, but the right calf was problematic. Relative effort was jacked, forgot my chest strap. 10.01 mi. Time 1:34:18. Avg Pace 9:25 min/mi. Elev Gain 220 ft. Avg HR 155 bpm.

Sunday 26

Resting HR 55. Weight 170.9 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. Sleep 10h 25m. Deep 58m. Light 8h 6m. REM 1h 21m. Awake 4m.
Exercise Breaks: RD 1 - elevated push ups, single leg calf, dips, lunge, and side plank. RD 2 - (pre-run) leg swings and calf stretch. RD 3 - (post-run) full stretch.

Recovery Run

Relative effort 8. 3.20 mi. Time 30:02. Avg Pace 9:23 min/mi. Elev Gain 89 ft. Avg HR 140 bpm. 

FOUR 13 - 19 (86.1)

Week Six COVID-19

Last week I had a day where I felt bored. We're still running and riding, although riding last week was all on Zwift. The "Stay at Home" order has been extended until the end of the month.

Monday 13

Resting HR 55. Weight 172.0 lbs. Delta -2.0 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. Sleep 9h 15m. Deep 59m. Light 6h 22m. REM 1h 54m. Awake 1m. 

Exercise Breaks: Round 1 - mobility circuit with 10 push ups and standing calf. Round 2 - plank 1 minute. Round 3 - 1 circuit of dumbbell deadlift, clean & press, and row.

Easy Run

Relative effort 14. 7.00 mi with strides. Time 1:04:22. Avg Pace 9:12 min/mi. Elev Gain 141 ft. Avg HR 132 bpm. I wasn't feeling this early on. Full stretch.

Tuesday 14

Resting HR 57. Weight 171.5 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %. Sleep 8h 45m. Deep 1h 6m. Light 5h 27m. REM 2h 12m. Awake 1m. 

Exercise Breaks: Round 1 - Eckert Core Stability. Round 2 - NSG's strength sesh, 1 circuit. Round 3 - calf and hip exercises with band.
My body battery was low, so I napped after lunch.

Evening Run

Marina + 2 laps of the Energy Lab with strides. Relative effort 15. 7.01 mi. Time 1:03:20. Avg Pace 9:02 min/mi. Elev Gain 187 ft. Avg HR 139 bpm.

Wednesday 15

Resting HR 59. Weight 171.2 lbs. Delta -0.3 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. Sleep 8h 20m. Deep 1h 2m. Light 5h 58m. REM 1h 20m. Awake 3m.

Wednesday (small) Group Ride

I little more elevation then I had anticipated, beautiful ride though. Relative effort 21. 22.86 mi. Time 1:27:47. Avg Speed 15.6 mph. Elev Gain 1,253 ft. Avg HR 132 bpm.

Thursday 16

Resting HR 62. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 9h 28m. Deep 1h 11m. Light 6h 23m. REM 1h 54m. Awake 2m. My Body Battery was low this morning ~50.

Trofeo Bologna Race

My third race and I finished first out of 8 with a 1:17 lead. Relative effort 10. 2.6 w/kg. 5.09 mi. Time 23:37. Avg Speed 12.9 mph. Elev Gain 774 ft. Avg HR 147 bpm. It looks like I been bumped up to Cat C.

Cervelo Jungle Rush Series Rd 4

This was the hardest ride ever. No legs. Relative effort 15. 18.58 mi. Time 1:17:32. Avg Speed 14.4 mph. Elev Gain 902 ft. Avg HR 126 bpm.

Friday 17

Full recovery day. Resting HR 59. Weight 170.4 lbs. Delta -2.2 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %. Sleep 9h 56m. Deep 1h 40m. Light 5h 49m. REM 2h 27m. Awake 2m. It wasn't all sleep, but it was restful. Body battery was 100% this morning.
2019 total mileage through April 810, 2020 a little over 2 weeks in to April 1089.

Saturday 18

Resting HR 51. Weight 172.5 lbs. Delta 2.0 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 8h 43m. Deep 57m. Light 6h 10m. REM 1h 36m. Awake 6m. It was great to have a day of rest.

Long Run

First double digit run since March 7. Relative effort 24. 10.50 mi. Time 1:39:12. Avg Pace 9:27 min/mi. Elev Gain 722 ft. Avg HR 139 bpm. My right calf held up OK considering the hilly route.

Sunday 19

Resting HR 54. Weight 172.0 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. Sleep 6h 43m. Deep 1h 8m. Light 4h 11m. REM 1h 24m. Awake --. I stayed up too late and woke with a headache.

Easy Run

Relative effort 14. No calf issues although the legs were tired. 6.52 mi. Time 1:00:47. Avg Pace 9:19 min/mi. Elev Gain 118 ft. Avg HR 137 bpm. 

FOUR 6 - 12 (88.8)

Week Five COVID-19

Governor Lee imposed Executive Order 23 this week. This doesn't change what I've been doing. Some say things are trending better, although good news is sometimes met with bitter sentiment.

Monday 6

Resting HR 57. Weight 172.8 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. Sleep 9h 7m. Deep 1h 7m. Light 6h 26m. REM 1h 34m. Awake 4m. 

Exercise break: Neely Spence Gracey's IG Strength Sesh: 1. Planks 2. Cat/Cow 3. Dead Bugs 4. Glute Bridge 5. Bird Dog 6. Lunge with Runner Arms 7. Full Plank (30 seconds each with 30 seconds rest between exercises. Repeat 3 times)

Third Creek Out n Back

Relative effort 21. 7.01 mi. Time 1:03:49. Avg Pace 9:07 min/mi. Elev Gain 269 ft. Avg HR 146 bpm. Zone 2 and 3. 

Tuesday 7

Resting HR 55. Weight 172.2 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. Sleep 9h 42m. Deep 33m. Light 6h 35m. REM 2h 34m. Awake 9m.
My glutes are very sore from Neely's strength sesh. I need some mobility work whenever I get my next exercise break.

Yorkshire Grand Prix Race

My first Zwift race. I finished 12 of 55 and the first American. Relative effort 11. I'm call BS on the relative effort. It was much harder than an 11. 8.86 mi. Time 27:55. Avg Speed 19.0 mph. Elev Gain 810 ft. Avg HR 144 bpm.

Wednesday 8

Resting HR 58. Weight 173.3 lbs. Delta 1.1 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 8h 46m. Deep 1h 14m. Light 5h 20m. REM 2h 12m. Awake 9m.

Lunch Run

No strides, just some hills and heat. Relative effort 20. 7.01 mi. Time 1:03:02. Avg Pace 9:00 min/mi. Elev Gain 404 ft. Avg HR 145 bpm. My right calf did not do well with the hills. I have not been doing a good job maintaining my pre and post run activities. Today I didn't stretch after.

Thursday 9

I woke with a sore back which seems to be happening more frequently these days. Resting HR 56. Weight 173.9 lbs. Delta 0.6 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 8h 42m. Deep 53m. Light 5h 47m. REM 2h 2m. Awake 1m. 

Exercise break: Round 1 - mobility including inversion table 3 x 30 seconds. Ankle eversion and standing calf press. Round 2 - calf press, dumbbell deadlift, squats, dumbbell clean press.

Cervelo Jungle Rush Series Rd 3

Relative effort 13. 18.69 mi. Time 1:12:37. Avg Speed 15.4 mph. Elev Gain 902 ft. Avg HR 123 bpm.

Friday 10

Resting HR 54. Weight 173.8 lbs. Delta -0.1 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.7 %. I think I want to drop 5 pounds. Well, I know I want to drop 5 pounds but I think I want to do what it takes to drop 5 pounds. We'll see. Sleep 7h 57m. Deep 1h 10m. Light 4h 13m. REM 2h 34m. Awake 7m. 

Exercise Break: Round 1 - standing leg circles, ankle eversion, clams, and bridge, with band. Mobility circuit.

Morning Run

Third Creek to Cherokee. Relative effort 15. 7.02 mi. Time 1:03:49. Avg Pace 9:06 min/mi. Elev Gain 420 ft. Avg HR 139 bpm. The weather was great!

Saturday 11

Resting HR 52. Weight 173.2 lbs. Delta -0.6 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. Sleep 7h 48m. Deep 27m. Light 5h 38m. REM 1h 43m. Awake 1m.

Exercise Break: Pre-run - standing calf press, standing leg circles, ankle eversion, clams, and bridge, with band. Upper back and lat exercises with tubing.

Haw Ridge Grand Loop

Relative effort 21. 8.36 mi. Time 1:40:26. Avg Pace 12:01 min/mi. Elev Gain 804 ft. Avg HR 131 bpm.
Going to bed feeling bloated from early dinner and I've had a headache since earlier this afternoon.

Sunday 12

Resting HR 54. Weight 174.0 lbs. Delta 0.8 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 10h 6m. Deep 1h 3m. Light 6h 16m. REM 2h 47m. Awake 4m. I find it hard to believe I slept that long last night.

Exercise break: Pre-Zwift race - 3 circuits of squats, standing calf press, mountain climbers, and plank.

London International Race

My second Zwift race and as of now I'm in second place.  I was overtaken at the line by an excellent move. Relative effort 17. 9.73 mi. Time 30:01, Official ZwiftPower Time 30:03. Avg Speed 19.5 mph. Elev Gain 689 ft. Avg HR 149 bpm.

FOUR 1 - 5 (110.4)

Week Four COVID-19 continued

Kristen is having a difficult time dealing with work and contact with possible infected customers. I think it is malpractice that the bank is still conducting walk in business at the risk of employees and customers.

Wednesday 1

Resting HR 56. Weight 174.1 lbs. Delta 1.6 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %. Sleep 8h 22m. Deep 54m. Light 5h 38m. REM 1h 50m. Awake 10m.

Morning Run

Relative effort 7. 30 minutes easy plus 4 strides. 3.48 mi. Time 31:49. Avg Pace 9:08 min/mi. Elev Gain 13 ft. Avg HR 139 bpm.

NoBo Gravel

Relative effort 18. 14.34 mi. Time 1:37:03. Avg Speed 8.9 mph. Elev Gain 1,217 ft. Avg HR 120 bpm.

Thursday 2

Resting HR 58. Weight 173.5 lbs. Delta -0.7 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. Sleep 8h 36m. Deep 59m. Light 5h 58m. REM 1h 39m. Awake 5m.
Exercise Breaks: standing calf, ankle eversion, clams, and bridge with band, dead bug, and dumbbell chest press

Lunch Run

Some Z3 with strides. Relative effort 17. 7.01 mi. Time 1:01:22. Avg Pace 8:46 min/mi. Elev Gain 177 ft. Avg HR 145 bpm.

At 4:00 I got a migraine. I took 3 Advil and laid down for about 90 minutes. I recovered enough to complete the Cervelo ride.

Cervelo Jungle Rush Series Rd 2

Relative effort 10. 13.40 mi. Time 53:29. Avg Speed 15.0 mph. Elev Gain 571 ft. Avg HR 125 bpm. Easy effort with a little push over the last 2 miles.

Friday 3

Resting HR 58. Weight 172.7 lbs. Delta -0.7 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 10h 14m. Deep 57m. Light 6h 52m. REM 2h 25m. Awake 20m.

I woke up just before 6:00 not feeling well. A combination of the double, migraine, and not sleeping well I decided to forego a morning run and went back to bed. I slept until 8:30. 

Afternoon Run

COVID-19 Loop. Strides and a couple hill repeats. Relative effort 18. 7.00 mi. Time 1:02:48. Avg Pace 8:58 min/mi. Elev Gain 272 ft. Avg HR 145 bpm.

Saturday 4

Resting HR 55. Weight 171.9 lbs. Delta -0.9 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. Sleep 8h 41m. Deep 6m. Light 5h 43m. REM 2h 52m. Awake 4m. 

I didn't feel too great this morning, some LB soreness and definitely not feeling fresh. 

Haw Ridge Romp

Relative effort 17. 5.92 mi. Time 1:15:43. Avg Pace 12:47 min/mi. Elev Gain 869 ft. Avg HR 134 bpm. At first I wasn't terribly into this run, but it ended up being fun. It's been a while since I've done any trail running.

I've had a headache all afternoon.

Sunday 5

Resting HR 54. Weight 172.7 lbs. Delta 0.8 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 9h 33m. Deep 1h 11m. Light 5h 47m. REM 2h 35m. Awake 5m.

Butterflies Ride

Butterflies for Hope from Haw Ridge parking lot. Relative effort no data, I forgot my HRM. 36.81 mi. Time 2:18:35. Avg Speed 15.9 mph. Elev Gain 1,827 ft. Calories 2,344 C, this seems high to me. Might be due no HRM related.