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.