Last Week in Review
I took 96 hours off from running following my DNF in MB. I did get in 3 runs
for 23 miles, including a 10 mile long run with a pick up. I got in 3 rides
for 87 miles and 4100 feet of elevation.
Monday 13
Resting HR 56. Sleep 8h 0m. Deep 23m. Light 5h 44m. REM 1h
53m. Awake 33m. Body battery 100/22. Weight pre-run 170.4 lbs,
post-run 169.6 lbs.
Home workout: 2 upper body circuits
Recovery Run
Relative effort 6. 3.18 mi. Time 30:01. Avg Pace 9:26
min/mi. Elev Gain 75 ft. Avg HR 134 bpm. Niggles: none.
Turnpike - Wisconsin - Outer
Relative effort 33. 3:00 PR for Hello Wisconsin. 24.71 mi. Time
1:34:40. Avg Speed 15.7 mph. Elev Gain 1,394 ft. Avg HR 140
bpm.
Tuesday 14
Resting HR 61. Sleep 7h 55m. Deep 1h 0m. Light 5h 49m. REM
1h 6m. Awake 2m. Body battery 71/23. Weight 169.6 lbs. Delta
0.0 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Home workout: 5:15 - 10 minutes mobility. pre-run, typical mobility, strength, and drills. 9:15 - 10 minutes mobility. 2:45 - 10 minutes core
16-12-8-4 Step-down
First run in the Endorphin Speed. Relative effort 24. 16 (6:58 pace), 12 (6:46
pace), 8 (6:34 pace), 4 (6:16 pace). Niggles: Right hamstring cramped slightly
about a 1/2 mile into the cool down.
Wednesday 15
Resting HR 58. Sleep 6h 50m. Deep 1h 26m. Light 4h 9m. REM
1h 15m. Awake 41m. Body battery 99/23. Weight 169.1 lbs. Delta
-0.6 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Home workout: 5:15 - 10 minutes mobility. pre-run, typical mobility, strength, and drills.
4 Miles Easy
Relative effort 9. 4.40 mi. Time 40:01. Avg Pace 9:06
min/mi. Elev Gain 82 ft. Avg HR 141 bpm. Niggles: Right calf got a
little tight around mile 2 but resolved quickly. My right foot
metatarsalgia flared up a bit, but didn't last long.
Wednesday Group Ride
Relative effort 36. 27.24 mi. Time 1:40:00. Avg Speed 16.3
mph. Elev Gain 1,178 ft. Avg HR 141 bpm. I'm beginning to question
whether or not we should continue with group rides during this time of
increasing cases of COVID-19.
Thursday 16
Resting HR 55. Sleep 8h 40m. Deep 1h 20m. Light 5h
58m. REM 1h 22m. Awake 2m. Body battery 80/25. Weight 169.1
lbs. Delta -0.9 lbs. BMI 22.4. Body Fat 7.1 %. Body Water
67.8 %.
Kristen's 25th Birthday Beer Ride
3.68 mi. Time 23:08. Avg Speed 9.5 mph. Elev Gain 75 ft. Calories 143 C.Friday 17
Resting HR 58. Sleep 8h 4m. Deep 32m. Light 6h 39m. REM
53m. Awake --. Body battery 100/. Weight post-run 169.4 lbs. Delta
0.3 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Pre-race Shakeout
6 x 1 minutes strides, all 6 were 10k goal pace or below. 3.44 mi. Time 30:39. Avg Pace 8:55 min/mi. Elev Gain 33 ft. Avg HR 142 bpm.Saturday 18
Resting HR 54. Sleep 8h 5m. Deep 29m. Light 4h 45m. REM 2h 51m. Awake 3m. Body battery 100/24. Weight 171.3 lbs. Delta 1.9 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Townsend 10K
48:43 Relative effort 78. Max temp 91.4. Avg HR 170 bpm. Max HR 181 bpm. Zone 4 -
96%. This was a very hard effort. Niggles: My left calf started acting up during the warmup and 1.5 miles in I was worried that I wouldn't finish. One mile at a time became my mantra and I got through it. The last 2 miles were very hard with the heat and rollers. Preliminary results have me in 51st, winning the Senior Grandmaster.
Sunday 19
Resting HR 53. Sleep 9h 41m. Deep 1h 6m. Light 6h 49m. REM 1h 46m. Awake 23m. Body battery 100/42. Weight 171.2 lbs. Delta -0.1 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
There were 2 group rides today and I didn't do either. Full recovery day.
