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
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
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
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
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
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 %.
Relative effort 22. 30.53 mi. Time 1:59:48. Avg Speed 15.3 mph. Elev Gain 1,161 ft. Avg HR 122 bpm.
Relative effort 7. 9.06 mi. Time 54:42. Avg Speed 9.9 mph. Elev Gain 292 ft. Avg HR 108 bpm.
