Week 2 of 7 Virtual Boston Marathon Training
Garmin went down Thursday due to a ransomware attack, so my data and compromised and missing until early Monday. I did 4 runs totaling around 30 miles, and 1 ride of 62 miles. I completed my first metric century of the year.
Monday 27
Resting HR 55. Sleep 7h 33m. Deep 19m. Light 5h 45m. REM 1h 29m. Awake 3m. Body battery .100/36 Weight 169.2 lbs. Delta -1.2 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %.
6 Miles Easy
Relative effort 14. 6.44 mi. Time 58:31. Avg Pace 9:05 min/mi. Elev Gain 151 ft. Avg HR 138 bpm.
Niggles: none
Cherokee Cruising
Relative effort 12. 17.03 mi. Time 1:01:05. Avg Speed 16.7 mph. Elev Gain 1,056 ft. Avg HR 128 bpm. Shannon's tune-up has my bike shifting better than ever.
Tuesday 28
Resting HR 50. Sleep 8h 20m. Deep 1h 21m. Light 5h 12m. REM 1h 47m. Awake 7m. Body battery 73/38. Weight 169.4 lbs. Delta 0.1 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Mile and Hill Repeats
Relative effort 24. 3 x 1 mile 7:49.6, 7:44.9, 7:42.6. 4 x 200m hill repeats 0:55.1, 0:58.6, 0:59.6, 0:58.0.
Niggles: right hip flexor and hamstring.
Wednesday 29
Resting HR 55. Sleep 8h 37m. Deep 46m. Light 5h 34m. REM 2h 17m. Awake 1m. Body battery 99/13. Weight Pre-run: 168.8 lbs. Delta -1.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 67.8 %. Post-run: 167.4 lbs. Delta -2.0 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
4 Easy
Relative effort 8. 4.01 mi. Time 36:34. Avg Pace 9:08 min/mi. Elev Gain 161 ft. Avg HR 135 bpm.
Niggles: left foot and right ankle/achilles, both resolved with warm up.
Wednesday Group Ride
Relative effort 34. 32.14 mi. Time 1:56:51. Avg Speed 16.5 mph. Elev Gain 1,512 ft. Avg HR 136 bpm.
Thursday 30
This is a rest/recovery day, but I might do an easy ride this evening with Kristen.
Resting HR 53. Sleep 9h 6m. Deep 1h 59m. Light 5h 24m. REM 1h 43m. Awake 2m. Body battery 64/13. Weight 168.0 lbs. Delta 0.6 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.1 %.
Niggles: my left hamstring is a little sore.
Friday 31
Resting HR 55. Sleep 7h 3m. Deep 1h 1m. Light 4h 11m. REM 1h 51m. Awake 36m. Body battery 100/47. Weight 168.9 lbs. Delta 0.9 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Friday Fun Run
Relative effort 14. 6.03 mi. Time 55:01. Avg Pace 9:07 min/mi. Elev Gain 121 ft. Avg HR 143 bpm.
Niggles: none
