FIVE 1 - 3 (115.7)

Friday 1

Resting HR 55. Weight 170.3 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.5 %. Body Water
67.5 %. Sleep 8h 39m. Deep 44m. Light 6h 25m. REM 1h 30m. Awake 4m, I'm still dealing with interrupted sleep. 

Exercise breaks: RD 1 - elevated push ups, calf raise, single leg squat, side plank, ankle mobility RD 2 - (pre-run) calf stretch, leg swings, squats, lunges RD 3 - (post-run) full stretch, elevated push ups, calf raise 

Morning Run

Relative effort 15. Easy 29 minutes. Tempo (~MP) 28 minutes. Easy 8 minutes. 7.14 mi. Time 1:05:02. Avg Pace 9:07 min/mi. Elev Gain 108 ft. Avg HR 139 bpm.

Afternoon Greenway Ride

Relative effort 8. 11.77 mi. Time 1:08:23. Avg Speed 10.3 mph. Elev Gain 446 ft. Avg HR 99 bpm.

Saturday 2

Resting HR 54. Sleep 9h 17m. Deep 1h 17m. Light 5h 36m. REM 2h 24m. Awake 13m. Weight 170.2 lbs. Delta -0.2 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.6 %.

I woke up feeling off today. I don't have a good reason for it, but something wasn't right. 

We were late getting started on our long run, around 10:30. Ran in to Gumi as he was finishing up his 20 miler. He has been having left leg pain. I guess everyone hurts. We also saw John Byrd on Warehouse and made tentative plans to assist him in a time trial or 2.

Long Run

Relative effort 26. We got PRs on Fairbanks Frolic. 10.62 mi. Time 1:40:01. Avg Pace 9:25 min/mi. Elev Gain 482 ft. Avg HR 141 bpm.

Sunday 3

Resting HR 56. Weight 168.8 lbs. I haven't been under 170 for a long time. Delta -1.4 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.8 %. Sleep 9h 55m. Deep 48m. Light 7h 21m. REM 1h 46m. Awake 5m.

This was a horrible weekend for the women in my life. Mom fell and banged her face, Pat may have torn her ACL on our Rec Ride, and Kristen got pissy about something she shouldn't have. Let's see what the future holds for these three.

Rec Ride

Relative effort 9. 13.64 mi. Time 1:33:11. Avg Speed 8.8 mph. Elev Gain 387 ft. Avg HR 90 bpm.