Last Week in Review
Total miles were down for running and cycling. 83 total miles. 27.6 running and 55.6 cycling. 1 good workout. I had my first race finish in new AG, winning Senior Grandmaster. Raced well, considering my left calf issues and heat.
This week I officially begin (for the 3rd time) Boston #124 training. Seven weeks of sweet misery.
Monday 20
Resting HR 54. Sleep 7h 17m. Deep 26m. Light 4h 33m. REM 2h 18m. Awake 1m. Body battery 100/27. Weight 170.5 lbs. Delta -0.7 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.
Morning Run
Relative effort 16. 6.60 mi. Time 1:00:00. Avg Pace 9:06 min/mi. Elev Gain 125 ft. Avg HR 144 bpm. Niggles: none, I wore my new compression socks. I had a nice chat with Mark.
Pat had her follow up with Dr. Dabbs and she is progressing nicely. I went to bed around 9:00 and almost immediately I got a frantic call from Justin a tree had fallen on his house. I flew over there and we dealt with the slight disaster until after midnight. This was exhausting. Finally got to bed around 12:45.
Tuesday 21
Resting HR 61. Sleep 6h 30m. Deep 1h 1m. Light 4h 31m. REM 58m. Awake --. Body battery 62/27.
Today was devoted to working on the damage at Justin's house. We were able to get the tree removed and a tarp covering the damaged roof. The stress, heat, and work was exhausting.
Wednesday 22
Resting HR 55. Sleep 7h 40m. Deep 59m. Light 5h 20m. REM 1h 21m. Awake 21m. Body battery 100/43. Weight 173.1 lbs. Delta 2.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.
Tempo & Hill Repeats
2 mile tempo - 16:37 with average pace of 8:19. Hill repeats 0:58 to 1:04.5, repeat 1 was off a bit due to my error.
Thursday 23
Resting HR 54. Sleep 7h 50m. Deep 23m. Light 5h 23m. REM 2h 4m. Awake 14m. Body battery 95/47. Weight 170.8 lbs. Delta -2.3 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.
5 with Some Hills
Relative effort 11. 5.31 mi. Time 50:01. Avg Pace 9:25 min/mi. Elev Gain 335 ft. Avg HR 135 bpm.
Friday 24
Resting HR 54. Sleep 6h 27m. Deep 17m. Light 3h 55m. REM 2h 15m. Awake 1m. Body battery 100/35. Weight 169.0 lbs. Delta -1.8 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Long Run
Relative effort 33. 12.01 mi. Time 1:49:42. Avg Pace 9:08 min/mi. Elev Gain 266 ft. Avg HR 145 bpm.
Saturday 25
Resting HR 54. Sleep 8h 10m. Deep 20m. Light 5h 25m. REM 2h 25m. Awake 1m. Body battery 100/15. Weight 170.5 lbs. Delta 1.5 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Tour de Rocky Top
First metric century of the year, second ever. Relative effort 56. 62.33 mi. Time 4:12:34. Avg Speed 14.8 mph. Elev Gain 2,756 ft. Avg HR 126 bpm. I had a nasty dropped chain that took away my big chain ring, lots of spinning for the last 20 plus miles. Niggles: My lower back got tight and painful sitting around at the Lewis' post-ride.
Sunday 26
Resting HR 56. Sleep 9h 16m. Deep 1h 45m. Light 5h 44m. REM 1h 47m. Awake --. Body battery 93/23. Weight 170.5 lbs. Delta 0.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Recovery day.
