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.
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.
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.
