Training Blog: FOUR 20

Monday, April 20, 2020

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.