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
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
Relative effort 24. 1x400 1:33.2. 3x800 3:24.8, 3:24.7, 3:25.3. 1x400 1:36.0.
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
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.
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
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 %.
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 %.
Relative effort 20. 23.21 mi. Time 1:47:20. Avg Speed 13.0 mph. Elev Gain 1,522 ft. Avg HR 123 bpm.
