Week 11 COVID-19 / Week One Boston Marathon Training
There is hope building. Knox County numbers are looking much better. No one is hospitalized and there are 46 active cases. We've decided to take a trip to MB this weekend. Two days of fun in the sun.
Monday 18
Resting HR 59. Sleep 8h 5m. Deep 50m. Light 5h 22m. REM 1h 53m. Awake 3m. Body Battery 81/35. Weight 170.1 lbs. Delta 0.6 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.
Exercise breaks: RD 1 - mobility and glute activation. RD 2 - (pre-run) calf stretch, squats, lunge with a twist, leg swings, and drills. RD 3 - (post-run) stretch
Relative effort 8. 4.01 mi. Time 36:24. Avg Pace 9:05 min/mi. Elev Gain 79 ft. Avg HR 138 bpm.
Tuesday 19
Resting HR 60. Sleep 9h 14m. Deep 36m. Light 6h 55m. REM 1h 43m. Awake 1m. Body Battery 100%. Weight 170.9 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Exercise Breaks: RD 1 - 2 circuits of Air squats, elevated push ups, v-ups, dips, shoulder taps plank (Claire Thomas) and calf raise. RD 2 - ankle eversion, mobility, and glute activation. RD 3 - (pre-run) calf stretch, leg swings, squats, lunges with a twist, and drills. RD 4 - (post-run) calf and hamstring stretch
Relative effort 10. 4.41 mi. Time 40:04. Avg Pace 9:05 min/mi. Elev Gain 197 ft. Avg HR 140 bpm.
Around 1:45 I started getting a migraine visual aura and by the time my meeting was over I could hardly see. Took a few Advil and laid down for a few minutes and the aura went away. but I felt bad most of the evening.
Wednesday 20
Resting HR 59. Sleep 9h 3m. Deep 1h 29m. Light 5h 41m. REM 1h 53m. Awake 8m. Body Battery 100%. Weight 172.7 lbs. Delta . 1.8 lbs. BMI 22.9. Body Fat 8.2%. Body Water 67.0 %. Mexican is the worst thing I can eat.
I have fully recovered from the migraine.
Exercise Breaks: RD 1 - dumbbell laterals > lunge > press, dumbbell chest press > v ups > flies > bridge > single leg bridge, dumbbell row > pull down
Relative effort 28. 24.28 mi. Time 1:29:52. Avg Speed 16.2 mph. Elev Gain 1,181 ft. Avg HR 136 bpm. This one got me where I weakest, HILLS.
Thursday 21
Resting HR 61. Sleep 7h 50m. Deep 1h 26m. Light 4h 56m. REM 1h 28m. Awake 3m. Body battery 79/19. Weight 171.6 lbs. Delta -1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.
Exercise Breaks: RD 1 - mobility, ankle band exercises, glute activation. RD 2 - (pre-run) leg swings, drills and strides, squats, and lunge with twist
Relative effort 26. Splits 7:35.5, 7:35.8, 7:27.0, 7:22.5. Almost 19 minutes in zone 4.
Friday 22
Resting HR 61. Sleep 7h 32m. Deep 40m. Light 5h 41m. REM 1h 11m. Awake 4m. Body battery 75/26. Weight 170.9 lbs. Delta -0.7 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Travel day to Myrtle Beach. We planned this trip last weekend, I hope it was a good idea. Easy drive, no issues.
Saturday 23
Resting HR 56. Sleep 8h 47m. Deep 41m. Light 5h 35m. REM 2h 31m. Awake 3m. Body battery 100/11.
Relative effort 44. 12.18 mi with 3 x 2 miles at MP (17:22.3, 17:05.8, 16:51.3). Time 1:50:31. Avg Pace 9:04 min/mi. Elev Gain 187 ft. Avg HR 148 bpm.
Sunday 24
Resting HR 56. Sleep 8h 47m. Deep 31m. Light 5h 46m. REM 2h 30m. Awake --. Body battery 79/12.
Relative effort 15. Heat acclimation training. 6.56 mi. Time 1:00:00. Avg Pace 9:09 min/mi. Elev Gain 79 ft. Avg HR 141 bpm.
