Last Week in Review
It was a week at the beach with heat and humidity, some awesome runs and a failed race attempt, lots of beachin' and beer, and a bit of Coronavirus stress.
Monday 6
Resting HR 54. Sleep 9h 1m. Deep 52m. Light 6h 23m. REM 1h 46m. Awake 15m. Body battery 100/67. Weight 171.6 lbs. Delta 1.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.
Home workout: Dumbbell press 3x10, Dead bug 3x20, Single-leg bridge 3x8
Tuesday 7
Resting HR 56. Sleep 8h 2m. Deep 59m. Light 5h 31m. REM 1h 32m. Awake 4m. Body battery 100/. Weight 170.7 lbs. Delta -0.9 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.
Home workout: 3 circuits of shoulder combo (rear delt, laterals, external rotation
Lunch Ride
Relative effort 21. 21.52 mi. Time 1:22:11. Avg Speed 15.7 mph. Elev Gain 1,063 ft. Avg HR 134 bpm.
Wednesday 8
Resting HR 48. Sleep 7h 27m. Deep 46m. Light 5h 11m. REM 1h 30m. Awake 2m. Body battery 95/40. Weight pre-run 171.3 lbs, post-run 169.6.
Home workout: 10 minutes of core and mobility. (pre-run) calf stretch, leg swings, squats, lunges, and drills. (post-run) full stretch, calf press, and single leg DL
Easy Run
Relative effort 14. 6.52 mi. Time 1:00:01. Avg Pace 9:12 min/mi. Elev Gain 108 ft. Avg HR 137 bpm.
Thursday 9
Resting HR 52. Sleep 8h 58m. Deep 12m. Light 5h 54m. REM 2h 52m. Awake 29m. Body battery 100/28. Weight 169.7 lbs. Delta 0.1 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.6 %.
Turnpike > Wisconsin
Wisconsin is a bitch. 24.97 mi. Time 1:33:04. Avg Speed 16.1 mph. Elev Gain 984 ft. Calories 1,521 C.
Friday 10
Resting HR 58. Sleep 7h 57m. Deep 43m. Light 5h 55m. REM 1h 19m. Awake 3m. Body battery 60/21. Weight 168.7 lbs. Delta -1.1 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Home workout: 10 minutes of core and mobility. (pre-run) calf stretch, leg swings, squats, lunges, and drills. (post-run) full stretch, calf press, and single leg DL
Long Run with a Pick Up
10.01 mi. Last mile 8:09.5. Time 1:30:23. Avg Pace 9:02 min/mi. Elev Gain 187 ft. Avg HR 150 bpm.Saturday 11
Resting HR 55. Sleep 8h 14m. Deep 8m. Light 5h 23m. REM 2h 43m. Awake 2m. Body battery 87/25. Weight 169.6 lbs. Delta 1.0 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Jerry's 40 for 40
40.66 mi. Time 2:38:37. Avg Speed 15.4 mph. Elev Gain 2,129 ft. Calories 2,508 C.Sunday 12
Resting HR 61. Sleep 8h 38m. Deep 1h 2m. Light 5h 40m. REM 1h 56m. Awake 4m. Body battery 91/26. Weight 169.0 lbs. Delta -0.7 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
60 Minutes Zones 2 & 3
Relative effort 15. 6.55 mi. Time 1:00:01. Avg Pace 9:10 min/mi. Elev Gain 154 ft. Avg HR 144 bpm. It's good to be back running. Niggles: left foot for the first mile or so.
