Week 6 Virtual Boston Training
I bounced back from my heel issue and recorded my fastest non-race 20-miler ever. This is the start of taper.
Monday 24
Resting HR 58. Sleep 8h 18m. Deep 57m. Light 6h 0m. REM 1h 21m. Awake --. I woke up with a mild headache. Body battery 100/33. Weight 171.0 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
NoBo MTB Fail
Relative effort 14. Second fastest Hello, Wisconsin! 7.92 mi. Time 1:00:44. Avg Speed 7.8 mph. Elev Gain 801 ft. Avg HR 128 bpm. The Fatty threw me again. The bike washed out on a gravelly turn.
Niggles: The crash scratched up my left arm and possibly bruised my left shin. I'm thankful for my knee and shin pads.
Tuesday 25
Resting HR 57. Sleep 8h 30m. Deep 1h 59m. Light 4h 49m. REM 1h 42m. Awake 3m. Body battery 68/33. Weight 171.9 lbs. Delta 0.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %.
Intervals
4 x 100, 5 x 200 (53.02 - 55.9), & 4 x 400 (1:45.8 - 1:49.7) with equal IR.
Niggles: left hamstring tightness
Strength Session at Planet Fitness: Lower body - dumbbell deadlift, calf press, leg press. KB - swings > press. Upper body/core - pull ups, hanging knee lift, straight-arm pulldown. Mobility - foam roll and chair
Wednesday 26
Resting HR 56. Sleep 8h 6m. Deep 1h 11m. Light 5h 12m. REM 1h 43m. Awake 1m. Body battery 100/26. Weight 171.5 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %.
Easy Morning Run
Relative effort 11. 5.45 mi. Time 50:02. Avg Pace 9:10 min/mi. Elev Gain 92 ft. Avg HR 137 bpm.
Niggles: some right hamstring tightness and my left shin is sore from crashing at NoBo. Generally felt pretty good though. It seems like my GCT % is improving 51.6% L / 48.4% R.
Thursday 27
Resting HR 52. Sleep 8h 54m. Deep 1h 16m. Light 6h 4m. REM 1h 34m. Awake 1m. Body battery 79/31. Weight 169.9 lbs. Delta -1.6 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.
Recovery
Friday 28
Resting HR 55. Sleep 7h 53m. Deep 1h 2m. Light 5h 18m. REM 1h 33m. Awake 25m. Body battery 100/32. Weight 172.3 lbs. Delta 2.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.
Long Run
Relative effort 37. 14.01 mi. Time 2:08:25. Avg Pace 9:10 min/mi. Elev Gain 525 ft. Avg HR 145 bpm. Last long run before Virtual Boston. Ran in the Mutant Speed.
Niggles: Right inner thigh. Nothing bad though.
Saturday 29
Resting HR 57. Sleep 7h 51m. Deep 1h 4m. Light 5h 9m. REM 1h 38m. Awake --. Body battery 100/37. Weight 171.9 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %.
Easy Roadkill Run
Relative effort 14. 6.21 mi. Time 58:59. Avg Pace 9:30 min/mi. Elev Gain 308 ft. Avg HR 139 bpm.
Niggles: None.
Sunday 30
Resting HR 55. Sleep 8h 44m. Deep 42m. Light 5h 21m. REM 2h 41m. Awake 2m. Body battery 100/21. Weight 170.7 lbs. Delta -1.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.
Orange Hat Brewing to Ugly Mug
Relative effort 33. 39.46 mi. Time 2:15:41. Avg Speed 17.4 mph. Elev Gain 1,460 ft. Avg HR 132 bpm.
Niggles: None
Monday 31
Resting HR 60. Sleep 8h 21m. Deep 51m. Light 6h 3m. REM 1h 27m. Awake 3m. Body battery 68/30. Weight 172.1 lbs. Delta 1.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.
Lunch Recovery Run
Relative effort 7. 3.31 mi. Time 30:01. Avg Pace 9:05 min/mi. Elev Gain 171 ft. Avg HR 138 bpm.
Niggles: None
