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.