Week 3 Virtual Boston Training
Last week was big, 11:33 hours of exercise for a total of 134.2 miles.
Monday 3
Resting HR 52. Sleep 9h 36m. Deep 1h 3m. Light 5h 37m. REM 2h 56m. Awake 1m. Body battery 88/27. Weight 170.9 lbs. Delta 1.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Easy Run with Strides
Relative effort 10. 4.25 mi. Time 38:25. Avg Pace 9:02 min/mi. Elev Gain 207 ft. Avg HR 142 bpm.
Niggles: left foot 1/10
Rec Ride
Relative effort 10. 13.60 mi. Time 55:11. Avg Speed 14.8 mph. Elev Gain 574 ft. Avg HR 123 bpm.
Tuesday 4
Resting HR 61. Sleep 8h 6m. Deep 1h 12m. Light 4h 52m. REM 2h 2m. Awake --, could have been better. Body battery 76/45. Weight 171.5 lbs. Delta 0.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %.
4 Mile Tempo and Hill Repeats
Relative effort 24. I had a nice little progression run, 8:23.9, 8:11.6, 8:02.8, 7:46.4.Niggles: my right hamstring tightened up just a little during the hill repeats. 1/10. I started getting a migraine aura after lunch and it knocked me out.
Wednesday 5
Resting HR 61, could elevated HR could be related to migraine issues. Also, looking back at yesterday's HR data I found upon waking my HR was 61, but during my recovery/migraine nap my resting rate went down to 50. Sleep 7h 42m. Deep 55m. Light 5h 18m. REM 1h 29m. Awake 2m. Body battery 100/66. Weight 173.8 lbs. Delta 2.3 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.7 %, I didn't do a good job with nutrition.
My morning run was rescheduled to tomorrow due to residuals from the migraine yesterday. Same for the Wednesday Group Ride.
Thursday 6
Resting HR 51. Sleep 7h 3m. Deep 14m. Light 5h 8m. REM 1h 41m. Awake 1m. Body battery 100/45. Post-run weight 173.0 lbs. Delta -0.9 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. I'm feeling a little better today, still a little vertigo remaining.
Strength / Mobility: 12 minutes mobility and core. Pre-run - stretch, leg swings, squats, calf press, 1-leg DL, and drills. Post-run - full stretch, squats, calf press, and 1-leg DL
Hill to Hill
Relative effort 12. 5.45 mi. Time 50:01. Avg Pace 9:10 min/mi. Elev Gain 203 ft. Avg HR 137 bpm.
Niggles: My left ankle and heel were 1/10 early on. My right hip acted up on the Chestnut Ridge. I felt bloated most of the run.
Friday 7
Resting HR 53. Sleep 7h 57m. Deep 52m. Light 5h 7m. REM 1h 58m. Awake 8m. Body battery 91/. Weight 171.2 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.
Strength / Mobility: 10 minutes mobility, core, and upper body exercises. Pre-run - stretch, leg swings, squats, calf press, 1-leg DL, and drills. Post-run - squats, calf press, and 1-leg DL
6 Easy
Relative effort 6.04 mi. Time 56:16. Avg Pace 9:19 min/mi. Elev Gain 427 ft. Avg HR 137 bpm.
Niggles: none to speak of.
Saturday 8
Resting HR 52. Sleep 8h 1m. Deep 41m. Light 4h 26m. REM 2h 54m. Awake 10m. Body battery 100/13. Weight 171.1 lbs. Delta -0.1 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.
Strength / Mobility: Two 10 minutes sessions
Roadkill Long Run
Relative effort 47. 16.00 mi. Time 2:27:30. Avg Pace 9:13 min/mi. Elev Gain 643 ft. Avg HR 144 bpm.
Niggles: none but the long run leg pain. I did end up with a headache before the end of day.
Sunday 9
Resting HR 56. Sleep 9h 33m. Deep 56m. Light 6h 25m. REM 2h 12m. Awake 1m. Body battery 88/20. Weight 173.2 lbs. Delta 2.1 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.
SoKno Greenway and Single-track
Relative effort 14. 11.57 mi. Time 1:32:04. Avg Speed 7.5 mph. Elev Gain 843 ft. Avg HR 113 bpm.
Niggles: no issues for me but Justin had a tumble.
