Taper Week Boston #124
Boston 2020 #124 has been a wild ride. I trained 11 weeks before COVID and the first cancellation. Round 2 went only 2 weeks before the September race was cancelled and it become a virtual. My motivation was low training for the virtual run but I did manage 7 weeks.
Tuesday 1
Resting HR 60. Sleep 7h 48m. Deep 54m. Light 4h 36m. REM 2h 18m. Awake 19m. I had trouble getting to sleep. Body battery 90/24. Weight 171.5 lbs. Delta -0.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Track Tuesday
4x100 (23.5, 25.2, 25.0, 22.8), 4x200 (44.8, 44.1, 43.2, 43.4), 2x300 (1:08.9, 1:08.4)
Niggles: None
Strength Session at Planet Fitness: Lower body - leg press and calf press. Upper body - dip machine, machine row, dumbbell press, curl machine, dumbbell incline. Core and mobility
Rec Ride to SouthSide Garage
Relative effort 13. 14.70 mi. Time 1:30:55. Avg Speed 9.7 mph. Elev Gain 417 ft. Avg HR 108 bpm.
Wednesday 2
Resting HR 58. Sleep 7h 21m. Deep 1h 3m. Light 4h 1m. REM 2h 17m. Awake 3m. Body battery 81/28. Weight 171.0 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.
Wednesday Group Ride
Relative effort 29. 26.91 mi. Time 1:37:03. Avg Speed 16.6 mph. Elev Gain 1,004 ft. Avg HR 137 bpm. PRs 3 and a nice Everett Climb - Yarnell to Summit.
Niggles: None
Thursday 3
Resting HR 55. Sleep 9h 9m. Deep 1h 20m. Light 5h 25m. REM 2h 24m. Awake 5m. Body battery 94/36. Weight 169.7 lbs. Delta -1.3 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Recovery day.
Friday 4
Resting HR 53. Sleep 8h 14m. Deep 42m. Light 4h 46m. REM 2h 46m. Awake 4m. Body battery 100/21. Weight 171.1 lbs. Delta 1.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Spinning while Justin ran
Relative effort 14. 13.09 mi. Time 50:20. Avg Speed 15.6 mph. Elev Gain 686 ft. Avg HR 136 bpm.
Niggles: none
20 Minutes with Strides
Relative effort 6. 2.49 mi. Time 21:40. Avg Pace 8:43 min/mi. Elev Gain 82 ft. Avg HR 143 bpm.
Niggles: right foot but not bad
Strength Session at Planet Fitness: Lower body - dumbbell deadlift. Upper body - dumbbell lateral raise, Hammer lat pull down and row, shoulder press, bench and incline. Core and mobility
Saturday 5
Resting HR 55. Sleep 8h 5m. Deep 38m. Light 5h 12m. REM 2h 15m. Awake 1m. Body battery 70/23. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Easy 6
Relative effort 14. 6.03 mi. Time 53:55. Avg Pace 8:56 min/mi. Elev Gain 259 ft. Avg HR 142 bpm.
Niggles: none
Sunday 6
Resting HR 54. Sleep 8h 2m. Deep 37m. Light 5h 28m. REM 1h 57m. Awake 11m. Body battery 100/37. Weight 170.7 lbs. Delta -1.9 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.
VBM Shakeout with Strides
Relative effort 4. I'm as ready I can be with a 7 week plan.
