Week 4 Virtual Boston Training
My first 40 mile week since March is in the books. 9:10
Monday 10
Resting HR 58. Sleep 7h 29m. Deep 1h 37m. Light 4h 19m. REM 1h 33m. Awake 4m. Body battery 76/43. Weight 170.9 lbs. Delta -2.3 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Strength / Mobility: 2 x 10 minutes
6 Easy
Relative effort 12. 6.01 mi. Time 55:05. Avg Pace 9:10 min/mi. Elev Gain 115 ft. Avg HR 134 bpm.
Niggles: My left heel was acting up and at about 3-4 miles in I had a sharp pain around my right knee, posterior and medial. This went away with a little walking and stretching.
Tuesday 11
Resting HR 56. Sleep 7h 41m. Deep 1h 3m. Light 4h 51m. REM 1h 47m. Awake 10m. Body battery 99/10. Weight 170.9 lbs. Delta 0.0 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Strength / Mobility: 10 minutes
Mile and Hill Repeats
4 x mile: 8:08.3, 8:03.9, 7:52.0, 7:56.9. 4 x 200m hills: 1:00.5, 1:01.5, 1:04.8, 1:04.2.
Niggles: my right hamstring acted up a little (need to work on strength).
Wednesday 12
Resting HR 61. Sleep 8h 19m. Deep 59m. Light 5h 8m. REM 2h 12m. Awake 4m. Body battery 37/13. Weight 171.1 lbs. Delta 0.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.
Recovery Run
Relative effort 6. 3.17 mi. Time 30:01. Avg Pace 9:28 min/mi. Elev Gain 33 ft. Avg HR 131 bpm.
Niggles: everything
Chiropractor appointment.
Wednesday Group Ride
Relative effort 35. 34.46 mi. Time 2:12:51. Avg Speed 15.6 mph. Elev Gain 1,841 ft. Avg HR 134 bpm.
Thursday 13
Resting HR 57. Sleep 8h 49m. Deep 1h 43m. Light 5h 45m. REM 1h 21m. Awake 1m. Body battery 85/. Weight 169.3 lbs. Delta -1.8 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %.
Recovery day, well deserved.
Friday 14
Resting HR 57. Sleep 8h 14m. Deep 32m. Light 5h 16m. REM 2h 26m. Awake 1m. Body battery 100/54. Weight 172.9 lbs. Delta 3.6 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.
Strength / Mobility: 10 minutes
4 Easy
Relative effort 9. 4.36 mi. Time 40:02. Avg Pace 9:12 min/mi. Elev Gain 144 ft. Avg HR 140 bpm.
Niggles: left foot
Saturday 15
Why The Fuck does my body break all the time? I was awaken at 3:00 this morning with significant medial heel pain. No 20 miler for me today. No more marathons for me. Is that going too far?
Resting HR 58. Sleep 9h 43m. Deep 2h 13m. Light 4h 37m. REM 2h 53m. Awake 38m. Body battery . Weight 172.1 lbs. Delta -0.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.
Sunday 16
Resting HR 54. Sleep 7h 57m. Deep 55m. Light 4h 59m. REM 2h 3m. Awake 13m. Body battery 100/57.
Recovery day with a trip to VA to see my mom.
