Week 5 Virtual Boston Training
Last week I was on track for another great week, then I made a few mistakes. My biggest mistake was not taking Wednesday as a recovery day. I didn't sleep well and Tuesday was really hard. Another problem might have been hill repeats following mile repeats. One day I'll learn.
Monday 17
Resting HR 53. Sleep 8h 32m. Deep 1h 9m. Light 5h 36m. REM 1h 47m. Awake 2m. Body battery 100/47.
I visited the TOC Quick Care clinic for my foot. The bone looked good and structurally sound. Tomorrow I run.
Relative effort 35. 25.15 mi. Time 1:34:11. Avg Speed 16.0 mph. Elev Gain 1,480 ft. Avg HR 139 bpm. 4 PRs 2 and 2 Cat 4 climbs. My HR got to 171 on the second Cat 4. I will be chasing the Gladwood Road Climb AG record of 5:27. I'm currently tied for second with a 6:34.
Niggles: Early on I felt the issue with my left foot.
Tuesday 18
Resting HR 61. Sleep 7h 35m. Deep 1h 11m. Light 5h 36m. REM 48m. Awake --. Body battery 71/32. Weight 172.0 lbs. Delta -0.1 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.
Home session: 10 minute pre-run session focusing on mobility and glute activation
Relative effort 14. 6.68 mi. Time 1:00:02. Avg Pace 8:59 min/mi. Elev Gain 253 ft. Avg HR 139 bpm.
Niggles: I felt the left heel but it wasn't painful. I experienced a shooting/nerve pain/sensation on the medial side of my left ankle a couple times when landing with my foot everted. Need to research.
Strength session at Planet Fitness: Legs with upper body/core. It was nice to get back to the gym and I got sore almost immediately.
Wednesday 19
Resting HR 59. Sleep 8h 19m. Deep 25m. Light 5h 8m. REM 2h 46m. Awake --. Body battery 87/38. Weight 169.7 lbs. Delta -2.2 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.6 %.
Relative effort 35. 34.20 mi. Time 2:01:18. Avg Speed 16.9 mph. Elev Gain 1,385 ft. Avg HR 147 bpm
Niggles:
Thursday 20
Resting HR 57. Sleep 8h 43m. Deep 10m. Light 8h 12m. REM 21m. Awake 1m. Body battery 67/16. Weight 167.7 lbs. Delta -2.0 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.1 %.
Relative effort 15. 6.69 mi. Time 1:00:01. Avg Pace 8:58 min/mi. Elev Gain 115 ft. Avg HR 144 bpm
Niggles: Mild foot issue. I stretched calves and hamstrings a few times to keep issues moderate. I started using the HyperIce App and did a couple sessions.
Friday 21
Resting HR 57. Sleep 8h 27m. Deep 44m. Light 5h 14m. REM 2h 29m. Awake 1m. Body battery 46/16. Weight 168.8 lbs. Delta 1.1 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Relative effort 9. 11.58 mi. Time 52:49. Avg Speed 13.2 mph. Elev Gain 538 ft. Avg HR 116 bpm.
Niggles: Riding - no issues. Strength - left foot/heel flared up with one set of single-leg calf. Post-strength - left shoulder is aching. I need to stay diligent with Advil and ice.
Strength session at Planet Fitness: Upper body, legs, and mobility.
Saturday 22
Resting HR 59. Sleep 7h 30m. Deep 54m. Light 5h 19m. REM 1h 17m. Awake 2m. Body battery 80/7. Weight 171.5 lbs. Delta 2.6 lbs. BMI 2.7. Body Fat 7.8 %. Body Water 67.3 %.
Relative effort 80. 20.01 mi. Time 3:04:13. Avg Pace 9:12 min/mi. Elev Gain 705 ft. Avg HR 148 bpm.
Niggles: I had to stop once to stretch my left calf. My right foot was hurting after 15 miles.
Sunday 23
Resting HR 59. Sleep 8h 29m. Deep 44m. Light 5h 35m. REM 2h 10m. Awake --. Body battery 81/27. Weight 170.5 lbs. Delta -1.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Relative effort 13. 19.02 mi. Time 1:40:20. Avg Speed 11.4 mph. Elev Gain 535 ft. Avg HR 103 bpm
Niggles: Perfect ride for post-twenty mile run. Injected a little speed to catch up after crossing the 4-lane and noticed some sore spots.
