JUNE STATS

RUNNING - 118.1
RUN ELEVATION - 4,006
RACES - none
CYCLING - 296.6
CYCLING ELEVATION - 12,822
ALL ACTIVITIES - 414.7

SIX 29 - 30

Weekly Update

I had hoped to get back to 10 hours, but I only managed 8:21. Only 2 rides, wish I could have gotten in a couple more. 

Monday 29

Resting HR 55. Sleep 7h 59m. Deep 1h 0m. Light 5h 55m. REM 1h 4m. Awake 6m. Body battery 92/24.
It was a little harder to get up this morning. I slept better.

Beaching hard today, beaches.

Hillside to Ocean Loop

Relative effort 14. 5.18 mi. Time 46:01. Avg Pace 8:53 min/mi. Elev Gain 59 ft. Avg HR 145 bpm. Five miles and I felt great. No niggles. My HRM appears to be dead again. I need to try another battery.

Tuesday 30

Resting HR 59. Sleep 8h 5m. Deep 1h 36m. Light 5h 1m. REM 1h 28m. Awake 1m. Body battery 83/26.

Every morning thus far, I've found it harder to get up. We weathered an afternoon storm by hunkering down beneath the umbrellas, but ended up eventually being chased off around 2:30 or 3:00.

Intervals 

Relative effort 21. 6 x 400 (1:40.0, 1:42.4, 1:42.4, 1:40.9, 1:41.8, 1:42.0). The workout was somewhat promising but I’m not terribly confident. I averaged ~1:41.5. In other racing news, “Race participants need to wear a mask at the start line and once crossing the finish line.” 

SIX 22 - 28 (73.6)

Weekly Update

After a week of frustration, I was able to put together a couple decent runs. Still no speed work though.  My streak of 10 hour training weeks was broken, I only did 9:34. This week, I should be back above 10 hours.

Monday 22

Resting HR 57. Sleep 7h 22m. Deep 1h 32m. Light 4h 49m. REM 1h 1m. Awake 3m. Body battery 79/34. Weight 171.3 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - mobility, flow, crunch 20, push ups 20, plank :30, birddog 20, superman 10. RD 2 - (pre-run) calf stretch, leg swings, squats 10, lunges 10, and drills. RD 3 - (post-run) dynamic stretch. RD 4 - squats 45 and shoulder combo, RD 5 - full stretch and Hypervolt

6 Easy

Relative effort 12. This was a great test for my hamstring and it passed. Niggles included left knee and right hamstring. 6.02 mi. Time 55:02. Avg Pace 9:08 min/mi. Elev Gain 121 ft. Avg HR 133 bpm.

Tuesday 23

Resting HR 55. Sleep 9h 6m. Deep 44m. Light 6h 28m. REM 1h 54m. Awake 1m. Body battery 100/58. Weight 171.3 lbs. Delta 0.0 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - mobility, flow, crunch 40, push ups 40, plank :50, birddog 30, superman 12, squat 55. My left hamstring was sore yesterday, so I decided a rest day was in order. 

Wednesday 24

Resting HR 60. Sleep 7h 20m. Deep 54m. Light 4h 44m. REM 1h 42m. Awake 11m. Body battery 84/31. Weight 172.2 lbs bad decisions were made. Delta 0.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Strength & Mobility: RD 1 - mobility and glute activation. RD 2 - (pre-run)  calf stretch, leg swings, squats 10,  and lunges 10. RD 3 - (post-run) full stretch. RD 4 - crunch 50, push ups 50, plank :55, birddog 32, superman 14, squat 65

Easy 8

Relative effort 18. Mile 8 was at GMP 8:17. 8.11 mi. Time 1:13:01. Avg Pace 9:00 min/mi. Elev Gain 102 ft. Avg HR 140 bpm. Zone 2 - 73%. Zone 3 - 22%. I had absolutely no issues with my left hamstring. I did experience some right hip tightness.

Wednesday Group Ride

Relative effort 36. 25.25 mi. Time 1:36:10. Avg Speed 15.8 mph. Elev Gain 1,441 ft. Avg HR 142 bpm.

Thursday 25

Resting HR 57. Sleep 9h 10m. Deep 1h 22m. Light 5h 54m. REM 1h 54m. Awake 4m. Body battery 82/26. Weight 168.2 lbs. Delta -4.0 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.2 %.

Strength & Mobility: RD 1 - crunch 60, push ups 60, plank 1:00, birddog 34, superman 16, squat 65

Heat Acclimation Run

Relative effort 10. 4.14 mi. Time 37:01. Avg Pace 8:56 min/mi. Elev Gain 148 ft. Avg HR 142 bpm.

Spinning the Fatty

NoBo climbing. Relative effort 21. 13.80 mi. Time 1:32:43. Avg Speed 8.9 mph. Elev Gain 1,211 ft. Avg HR 127 bpm.

Friday 26

Resting HR 61. Sleep 6h 55m. Deep 38m. Light 5h 16m. REM 1h 1m. Awake 4m. Body battery 57/28. Weight 168.8 lbs. Delta -1.6 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.

Easy 8

Relative effort 22. 8.23 mi with some strides. Time 1:15:01. Avg Pace 9:07 min/mi. Elev Gain 105 ft. Avg HR 141 bpm.

Saturday 27

Resting HR 57. Sleep 8h 21m. Deep 10m. Light 6h 7m. REM 2h 4m. Awake 5m. Body battery 100/47. Weight 170.0 lbs. Delta 1.2 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Travel to MB. 

Sunday 28

Resting HR 54. Sleep 7h 50m. Deep 1h 13m. Light 4h 28m. REM 2h 9m. Awake 3m. Body Battery 100/26.

After driving most of the day yesterday our reward is waking up at the SC coast. I wake up too early, but that’s been happening a lot lately. I’ve got the coffee prepped from last night and all I have to do is push the button to start, but it doesn’t, seemed the outlet is broken. Moved the pot and soon I had some coffee.

The Plan calls for 8 miles and they were glorious. My HR is a little high but effort-wise it was an easy 8. I had a couple niggles. My left hip required some stretching after a mile and I had a left thigh issue around mile 2-3. The most eventful things was being chased by 2 big dogs.

We were on the beach by 9:30 and enjoyed a windy, umbrella destroying windy day. I think the lady setting up the chairs and umbrellas was the pacer for my MBM-BQ or at least it looks like her, although, maybe a younger version of her.

We had lunch at Crab Catchers and as usual the seafood was delicious and the Crab Runner was too. Afterwards I laid down to read Desert Solitaire and fell asleep. It was a good nap.

8 Mile Through the Grove

Relative effort 23. 8.06 mi. Time 1:13:02. Avg Pace 9:04 min/mi. Elev Gain 69 ft. Avg HR 148 bpm. I love me some MB running.

SIX 15 - 21 (108.7)

Weekly Update

Feeling great Monday led to a right upper back and left hamstring strains on Tuesday. I was able to get in 10 hours of training but mostly on the bike. Friday I tried running again and it started off shaky but improved until just over 5 miles in the hamstring gave up on me again.

On Sunday I got the afternoon headache again. It seems these occur most weekends. The possible culprits are beer, dehydration, or allergies. I need to get this one worked out.

I saw the chiro last Wednesday and he worked on my neck. Fingers crossed, I haven't had a migraine since.

Monday 15

Resting HR 57. Sleep 8h 48m. Deep 1h 9m. Light 5h 19m. REM 2h 20m. Awake 1m. Body battery 93/39. Weight 171.3 lbs. Delta 0.0 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - heel slides 3x10, knee flexion 20. RD 2 - crunch 10, push ups 10, plank :25, bird dog 16, superman 8, squat 10. RD 3 - mobility and flow. RD 4 - (pre-run) calf stretch, squats 10, leg swings, and lunges. RD 5 - (post-run) full stretch. RD 6 - 15 each with band: clams, bridge, donkey kicks, hamstring and glute stretch. RD 7 - crunch 20, push ups 20, plank :30, bird dog 20, superman 10, squat 20

"What’s the secret?!
I’m sure you’ve all heard the quote, “Success is not owned, it’s leased. And rent is due every day!”
I get asked daily, “what’s the secret?” Or, “what’s the trick to getting fit?”
My answer: PAY THAT RENT.
Pay with your sacrifices.
Pay with your discipline.
Pay with your consistency.
Pay with your self-care.
Pay with your WORK.
There is no trick. There is no hack. There is no “magic pill.” That “ONE THING” that is going to get you to that goal is to EARN IT.
Being strong or being fit is not something you are or aren’t. It’s a mindset, & a practice. It must be repeated, daily. And EVERYONE can have it.
Less excuses.
More work.
Let’s get it!" Claire Thomas 

Rehab Run #1

Relative effort 3. 2 miles with a stretch break every .25. The thing I dislike most about running is not being able to run.

Bike, Beers, and Burgers

Greenway spinning from Calhoun's to Haw Ridge back to Calhoun's patio. 

Tuesday 16

Resting HR 53. Sleep 7h 45m. Deep 14m. Light 5h 0m. REM 2h 31m. Awake 3m. Body battery 96/46. Weight, I'm trying to make better decisions. 171.5 lbs. Delta 0.2 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - mobility, flow, and glute activation. RD 2 - (pre-run) calf and hamstring stretch, leg swings, squats, and lunges. RD 3 - (post-run) full stretch. RD 4 - 18 each with band: clams, bridge, donkey kicks. RD 5 - isometric hamstring 3x10, TKE 3x10. RD 6 - crunch 30, push ups 30, plank :40, bird dog 26, superman 12, squat 45

Rehab Run #2

Relative effort 7. I felt much better today than yesterday or Friday even though I tightened up at 3.75 mi. Time 34:41. Avg Pace 9:15 min/mi. Elev Gain 115 ft. Avg HR 131 bpm.

Little River Rec Ride

My HRM never synced with the Garmin. I don't know what's up with that. I need to do some testing. This was Kristen's longest ride on Strava and maybe the fastest. 13.75 mi. Time 1:04:24. Avg Speed 12.8 mph. Elev Gain 381 ft. Calories 644 C.

Wednesday 17

My hamstring was sore yesterday and still a little sore today, so I'm not attempting Rehab Run #3. It has been pushed to Friday. 

Resting HR 56. Sleep 9h 3m. Deep 1h 22m. Light 4h 44m. REM 2h 57m. Awake 2m. Body battery 87/38. Weight 170.4 lbs. Delta -1.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Strength & Mobility: RD 1 - crunch 50, push ups 50, plank :55, bird dog 32, superman 14, squat 60

Wednesday Group Ride

HRM is still not syncing with my Garmin. 27.26 mi. Time 1:40:15. Avg Speed 16.3 mph. Elev Gain 1,073 ft. Calories 1,644 C. New wheels are pretty awesome.

Thursday 18

Yesterday, while kneeling to mess around with a project in the garage my left foot arch started hurting. It is still sore today. What's next?

Resting HR 54. Sleep 9h 15m. Deep 1h 27m. Light 5h 3m. REM 2h 45m. Awake 1m, this isn't entirely true, I woke up at 4ish and was up for at least 30 minutes. Body battery 96/47. Weight 168.9 lbs, the lowest I've been since March of 2019. Delta -1.5 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.

Complete recovery day with hopes of running tomorrow.

Strength & Mobility: RD 1 - 10-15 minutes of total body stretching

Friday 19

Resting HR 58. Sleep 7h 38m. Deep 1h 36m. Light 4h 38m. REM 1h 24m. Awake 1m. Body battery 83/37. Weight 170.3 lbs. Delta 1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Strength & Mobility: RD 1 - mobility and glute activation. RD 2 - (pre-run) calf stretch, leg swings, squats, lunges, and drills. RD 3 - (post-run) full stretch. Rd 4 - crunch 5, push ups 5, plank :25, bird dog 10, superman 5, squat 5

Rehab Run #3

Relative effort 12, my HRM battery expired without me knowing. A new battery yesterday seems to have fixed my problem. 6.01 mi. Time 55:09. Avg Pace 9:11 min/mi. Elev Gain 62 ft. Avg HR 133 bpm.

Saturday 20

Resting HR 57. Sleep 9h 7m. Deep 47m. Light 6h 30m. REM 1h 50m. Awake 2m. Body battery 91/16. Weight 169.6 lbs. Delta -0.7 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Strength & Mobility: RD 1 - crunch 10, push ups 10, plank :25, bird dog 16, superman 6, squat 25

Dancing Bear Test Ride

Relative effort 25. 35.07 mi. Time 2:24:22. Avg Speed 14.6 mph. Elev Gain 1,237 ft. Avg HR 116 bpm.

Sunday 21

Resting HR 57. Sleep 8h 29m. Deep 51m. Light 5h 17m. REM 2h 21m. Awake 6m. Body battery 86/24. Weight 171.8 lbs. Delta 2.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. 

Strength & Mobility: RD 1 - crunch 15, push ups 15, plank :25, bird dog 16, superman 10, squat 35

Long Run

Relative effort 21. I am extremely stoked with a double digit run. 10.23 mi. Time 1:35:01. Avg Pace 9:17 min/mi. Elev Gain 167 ft. Avg HR 136 bpm.

SIX 8 - 14 (128.2)

Weekly Update

10 hours and 29 minutes of running and cycling. 34.8 miles of running and 85.9 miles of cycling. Plenty of heat acclimation work this weekend. On Wednesday I had a weird chest pain and Thursday another migraine. 

Monday 8

Resting HR 57. Sleep 7h 42m. Deep 16m. Light 5h 55m. REM 1h 31m. Awake 4m. Body battery 94/28. Weight 170.8 lbs. Delta -0.6 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.

Exercise: RD 1 -  Mobility and stretch. RD 2 - (pre-run) leg swings, squats, torso twists, and lunges. RD 3 - (post-run) calf and hamstring stretch. RD 4 - Crunch 35, Plank :45, Bird dog 28, Superman 14, Squat 55

8 Mile

Relative effort 16. 8.01 mi. Time 1:12:52. Avg Pace 9:06 min/mi. Elev Gain 135 ft. Avg HR 134 bpm

Tuesday 9

Resting HR 60. Sleep 7h 50m. Deep 13m. Light 5h 36m. REM 2h 1m. Awake 10m. Body battery 56/31. Weight 171.0 lbs. Delta 0.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. I had the big bowl of health from Balter for dinner last night and it left me bloated AF.

Exercise: RD 1 - mobility, stretch, and ankle and glute band exercises. RD 2 - (pre-run) leg swings, squats 10, lunges 10, calf stretch, and drills. RD 3 - (post-run) full stretch. RD 4 - shoulder combo, inversion table 1x30s, foam roll and stretch for hamstring. RD 5 - crunch 40, push ups 40, plank :50, bird dog 30, superman 14, squat 60

Mile Repeats (SHIT SHOW)

After feeling so good during yesterday's run, today everything that could go wrong did. While doing my home warm up I got a migraine visual aura that I think was due to the inversion table. About a half mile in to the first repeat my right upper back (rib rotated) seized up. I was able to finish that rep but probably should have quit. On rep 2, at .44, my left hamstring also seized up. I jogged it out a bit but ended up walking back in. I completed 1 repeat in 6:49. Is this why I hate mile repeats?

Evening Rec Ride

Relative effort 9. This was a test to see if I will be able to do the group ride tomorrow. The answer may be yes. I could stand and push hard with no issues, but seated and hard might be. I should be able to hang on the flats but the hills might be a concern. 15.21 mi. Time 1:09:15. Avg Speed 13.2 mph. Elev Gain 522 ft. Avg HR 104 bpm.

Wednesday 10

Resting HR 57. Sleep 8h 55m. Deep 49m. Light 5h 29m. REM 2h 37m. Awake 5m. Body battery 93/39. Weight 171.3 lbs. Delta 0.3 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Exercises Rounds (RDs): RD 1 - heel slides 3x10. RD 2 - standing knee flexion unweighted 3x10. RD 3 - crunch 10, push ups 10, plank :20, bird dog 10, superman 5, squat 25. Chiro visit - pelvis was out which lead to my right leg being shorter, thus explaining the GCT. RD 4 - foam roll for thoracic spine and left hamstring, Hypervolt for left hamstrings, standing knee flexion with ankle weight 3x10, and calf raise 15

Wednesday Group Ride

Relative effort 27. My left hamstring held up very well, minimal issues 25.24 mi. Time 1:37:25. Avg Speed 15.5 mph. Elev Gain 1,266 ft. Avg HR 135 bpm.

Thursday 11

Resting HR 56. Sleep 9h 5m. Deep 1h 2m. Light 5h 35m. REM 2h 28m. Awake 2m. Body battery 93/43. Weight 170.1 lbs. Delta -1.2 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Exercises RDs: RD 1 - heel slides 3x10 with hamstring stretch. RD 2 - good mornings unweighted 10. RD 3 - crunch 50, push ups 50, plank :55, bird dog 32, superman 14, squat 65. RD 4 - shoulder combo

Friday 12

Resting HR 52. Sleep 7h 44m. Deep 35m. Light 6h 35m. REM 34m. Awake 3m. Body battery 100/44. Weight 172.5 lbs. Delta 2.4 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Exercises RDs: RD 1 - mobility and glute activation. RD 2 - (pre-run) leg swings, squats, lunges, and single leg DL. RD 3 - (post-run) calf and hamstring stretch. RD 4 - AMRAP with band: clams 20, bridge 12, donkey kicks 11. RD 5 - crunch 60, push ups 60, plank 1:00, bird dog 32, superman 15, squat 70

Easy Rehab Run

Relative effort 10. This was a test the hamstring run and it passed for the most part, but then it didn't. The pace was slow to start but after 3 miles things began to loosen up and the pace increased. 9:10 for mile 4 and 9:09 for mile 5. At mile 5.30 the left hamstring tightened up and I had to walk back. Disappointing! 5.31 mi. Time 49:52. Avg Pace 9:24 min/mi. Elev Gain 121 ft. Avg HR 132 bpm.

Saturday 13

Resting HR 57. Sleep 7h 36m. Deep 45m. Light 4h 49m. REM 2h 2m. Awake 7m. Body battery 91/24. Weight 173.5 lbs. Delta 1.0 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Exercises RDs: RD 1 - shoulder combo, 3 sets of dumbbell deadlift, clean press, and row. RD 2 - crunch 5, push ups 5, plank :20, bird dog 10, superman 5, squat 5

Morning Ride

Relative effort 20. 31.08 mi. Time 1:49:06. Avg Speed 17.1 mph. Elev Gain 712 ft. Avg HR 124 bpm.

Sunday 15

Resting HR 52. Sleep 9h 20m. Deep 32m. Light 6h 30m. REM 2h 18m. Awake 1m. Body battery 100/36. Weight 171.3 lbs. Delta -2.2 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Sunday Funday Ride

Relative effort 22. 30.53 mi. Time 1:59:48. Avg Speed 15.3 mph. Elev Gain 1,161 ft. Avg HR 122 bpm.

Downtown Rec Ride

Relative effort 7. 9.06 mi. Time 54:42. Avg Speed 9.9 mph. Elev Gain 292 ft. Avg HR 108 bpm.

SIX 1 - 7 (94.6)

COVID and Boston News

Things are slowly opening back up. Group rides begin this Wednesday and start up discussions have begun in the Roadkill group. We ran in to Danny from the Balter run and have planned a run with him one week from today. Maybe this will be the beginning of KTC Socialites reunion. 

Boston is another story. Last week the race was cancelled and is only available now as a virtual race. My first response was frustration but I've since calmed. I never thought the race would happen anyway. I will put my name in the hat for 2021 and see what happens. As far the virtual race, I'm keeping an open mind. 

Monday 1

Resting HR 54. Sleep 8h 41m. Deep 46m. Light 6h 23m. REM 1h 32m. Awake 6m. Body battery 95/38. Weight 169.9 lbs. Delta -0.3 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Exercise breaks: RD 1 - Crunch 10, Plank :20, Bird dog 10, Superman 5, Squat 25. RD 2 - (pre-run) leg swings and squats 10

North Boundary Out N Back

Relative effort 15. 6.25 mi. Time 1:12:09. Avg Pace 11:32 min/mi. Elev Gain 646 ft. Avg HR 132 bpm.

Tuesday 2

Resting HR 57. Sleep 9h 45m. Deep 51m. Light 5h 54m. REM 3h 0m. Awake 9m. I didn't sleep great. Body battery was only 48 when I got up to run. I decided to reschedule the track session and go back to bed. I woke up at 66, feeling better. 67/20 Weight 169.9 lbs. Delta 0.0 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. Two days of sub-170.

Exercise breaks: RD 1 - Air squats 15, elevated push ups 15, v-ups 15, dips 15, shoulder taps plank 20 (Claire Thomas) - add calf raise 15. RD 2 - shoulder combo 1 circuit. RD 3 - (pre-run) leg swings, squats, lunges, twists, and calf stretch. RD 4 - (post-run) calf, hamstring, and quad stretch. RD 5 - Crunch 15, Plank :25, Bird dog 16, Superman 8, Squat 30

Track Session

Relative effort 24. 1x400 1:33.2. 3x800 3:24.8, 3:24.7, 3:25.3. 1x400 1:36.0.

Rec Ride

Relative effort 8. 6.07 mi. Time 56:13. Avg Pace 9:15 min/mi. Elev Gain 213 ft. Avg HR 145 bpm.

Wednesday 3

Resting HR 58. Sleep 8h 33m. Deep 1h 1m. Light 5h 39m. REM 1h 53m. Awake 1m. Body battery 71/23. Weight 169.2 lbs, three day in a row under 170, it's been a minute. Delta -0.7 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %.

Exercise breaks: RD 1 - mobility and glute activation. RD 2 - (pre-run) leg swings, squats, lunges, torso twists, and calf stretch. RD 3 - (post-run) calf and hamstring stretch. RD 4 - Crunch 20, Plank :30, Bird dog 20, Superman 10, Squat 35

Easy 4

Relative effort 9. 4.23 mi. Time 40:01. Avg Pace 9:27 min/mi. Elev Gain 249 ft. Avg HR 135 bpm. I was tired for this one.

I had really weird chest pain today with no rationale for where it came from or why it occurred. It didn't last longer than 5 minutes and as best I could tell was not heart related.

Wednesday Night Ride

Relative effort 27. Pretty tired going into this one, but performed better than I expected. 26.42 mi. Time 1:36:55. Avg Speed 16.4 mph. Elev Gain 1,145 ft. Avg HR 135 bpm. Plenty of assholes out tonight, someone threw a plastic cup at us on the return trip hitting Jerry.

Thursday 4

Resting HR 48. Sleep 10h 2m. Deep 1h 21m. Light 6h 40m. REM 2h 1m. Awake --. Body battery 100/29. Weight 169.0 lbs. Delta -0.3 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.

Exercise: RD 1 - Crunch 25, Plank :35, Bird dog 24, Superman 12, Squat 40. 

Rest day. I had my 4th bout of visual aura and again I think it's from caloric deficit. This time I eventually ended up with a headache.

Friday 5

Resting HR 50. Sleep 9h 10m. Deep --, apparently I didn't get any deep sleep. Light 5h 55m. REM 3h 15m. Awake 19m. Body battery 100/29. Weight 170.4 lbs. Delta 1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Exercise: RD 1 - Crunch 10, Plank :20, Bird dog 10, Superman 6, Squat 20. RD 2 - Leg swings, squats, lunge, and calf stretch. RD 3 - Full stretch

5 Miles with Strides

Relative effort 12. The heat made me work harder than usual. 5.58 mi. Time 50:00. Avg Pace 8:58 min/mi. Elev Gain 95 ft. Avg HR 142 bpm.

Saturday 6

Resting HR 54. Sleep 8h 42m. Deep 42m. Light 6h 21m. REM 1h 39m. Awake 2m. Body battery 75/10. Weight 170.7 lbs. Delta 0.4 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.

Loyston Trail Run

Relative effort 35. 12.69 mi. Time 2:37:56. Avg Pace 12:26 min/mi. Elev Gain 1,440 ft. Avg HR 135 bpm. This was a sweatfest.

Sunday 7

Resting HR 56. Sleep 10h 15m. Deep 1h 10m. Light 7h 25m. REM 1h 40m. Awake 5m. Body battery 70/. Weight 171.4 lbs. Delta 0.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

South Knox Cycling

Relative effort 20. 23.21 mi. Time 1:47:20. Avg Speed 13.0 mph. Elev Gain 1,522 ft. Avg HR 123 bpm.