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