Week 10 COVID-19
I'm beginning to lose sight of what normal was. We have a lot of hope riding on our vacation coming up at the end of June, how devastating will it be if it is cancelled? I think I've resigned myself to the idea that Boston will be cancelled.
Monday 11
Resting HR 57. Sleep 7h 55m. Deep 1h 10m. Light 5h 17m. REM 1h 28m. Awake 3m. Body Battery 66/23. Weight 170.7 lbs. Delta 0.6 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.
Exercise breaks: RD 1 - Air squats, elevated push ups, modified v-ups, dips, shoulder taps plank (Claire Thomas). RD 2 - (pre-run) calf stretch, leg swings, squats, lunges with a twist, drills and strides. RD 3 - (post-run) calf and hamstring stretch
Day 1 of 5k training. Relative effort 9. 4.01 mi. Time 35:43. Avg Pace 8:55 min/mi. Elev Gain 46 ft. Avg HR 142 bpm.
Greenway Ride for Recovery
Haw Ridge lot to Elza Gate out and back then burgers and fries from D&B's.
Tuesday 12
Resting HR 56. Sleep 8h 2m. Deep 36m. Light 5h 36m. REM 1h 50m. Awake 2m. Body Battery 99. Weight 171.1 lbs. Delta 0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Exercise breaks: RD 1 - mobility, ankle band exercises, glute activation, and calf raise. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf, quad, and hamstring stretch. RD 4 - 2 circuit strength session: core (Lunch Crunch with Neely & Katie). Dumbbell deadlift, squats, shoulder press, row, & clean press. Elevated push ups, calf press, and pull down with sport cord
Relative effort 20. 2 Up. 3 Tempo: average pace 7:52, 7:59, 8:01, 7:38. 1 Down. This is better than I expected.
Wednesday 13
Resting HR 57. Sleep 8h 30m. Deep 1h 8m. Light 5h 38m. REM 1h 44m. Awake --. Body battery 96. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Relative effort 6. 11.16 mi. Time 1:02:33. Avg Speed 10.7 mph. Elev Gain 515 ft. Avg HR 93 bpm.
Thursday 14
Resting HR 57. Sleep 8h 10m. Deep 1h 21m. Light 4h 58m. REM 1h 51m. Awake 2m. Body Battery 95. Weight 172.3 lbs. Delta -0.3 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.
Exercise Breaks: RD 1 - mobility, ankle band exercises, glute activation, and calf raise. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf, quad, and hamstring stretch
Relative effort 7. 3.55 mi. Time 31:01. Avg Pace 8:45 min/mi. Elev Gain 30 ft. Avg HR 137 bpm.
Relative effort 32. 30.26 mi. Time 1:40:33. Avg Speed 18.1 mph. Elev Gain 705 ft. Avg HR 139 bpm. Lots of PRs.
Friday 15
Resting HR 62. Sleep 8h 9m. Deep 1h 38m. Light 5h 28m. REM 1h 3m. Awake 2m. Body Battery 46. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.
Exercise Breaks: RD 1 - foot and ankle mobility, ankle band exercises, glute activation, and calf raise, elevated push ups, single leg squat. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf and hamstring stretch. RD 4 - Yoga for Runners: 7 min post-run (Yoga with Adriene).
Relative effort 12. 6.01 mi. Time 55:00. Avg Pace 9:09 min/mi. Elev Gain 194 ft. Avg HR 137 bpm.
Saturday 16
Resting HR 56. Sleep 8h 18m. Deep 23m. Light 5h 34m. REM 2h 21m. Awake 5m. Body Battery 100. Weight 171.7 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.
Exercise breaks: RD 1 - Yoga for Runners: 7 min post-run (Yoga with Adriene). RD 2 - elevated push ups, single leg squat, calf raise. RD 3 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise
Relative effort 9. 1.01 mi. Time 6:39.3. Avg Pace 6:37 min/mi. Avg HR 167 bpm. I could have done more, but I decided to pace john through 1200 then see what I had left. I think I could have gone sub-6:30 with not too much difficulty.
Sunday 17
Sometime last night my left hamstring began to hurt, I thought I was just dreaming but this morning I'm having some issues.
Resting HR 56. Sleep 9h 18m. Deep 51m. Light 6h 30m. REM 1h 57m. Awake 1m. Body Battery 100. Weight 169.4 lbs. Delta -2.2 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Exercise breaks: RD 1 - mobility and stretching
We got the Fatties out for a spin around the Urban Wilderness. Lots of fun. No major issues. Improved confidence. I noticed the left hamstring a couple times when in a big pull. 11.11 mi. Time
1:40:35. Avg Speed 6.6 mph. Elev Gain 1,007 ft. Avg HR 127 bpm.
