Week 2 of 5k Training
Week 1 was easy peasy. I began adding yoga to the training plan and completed 4 sessions for 53 minutes. This week I'm adding an additional strength day. I need to continue pushing the calf strengthening and hip mobility this week.
Monday 12
Resting HR 48. Sleep 7h 59m. Deep 38m. Light 5h 48m. REM 1h 33m. Awake 13m. Body battery 100/44. Weight 172.7 lbs. Delta 0.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Relative effort 17. 5.46 mi. Time 50:03. Avg Pace 9:10 min/mi. Elev Gain 167 ft. Avg HR 139 bpm. Ride ISO. Pre-run: mobility, glute activation, and calf strength. Post-run: Hypervolt for LE.
Niggles: right calf
Strength Session at Planet Fitness: Smith squats and bench. Back extension. Low pulley single arm row. Core.
Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene
Tuesday 13
Resting HR 62. Sleep 7h 36m. Deep 40m. Light 5h 3m. REM 1h 53m. Awake 1m. Body battery 72/. Weight 172.5 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Relative effort 28. 5.70 mi. Time 50:03. Avg Pace 8:47 min/mi. Elev Gain 394 ft. Avg HR 145 bpm. Kinvara 10s. Pre-run: PR lotion to calves. Hypervolt for LE and mobility.
Niggles: right calf, but not as bad as yesterday
Relative effort 30. 2 PRs. 21.05 mi. Time 1:06:02. Avg Speed 19.1 mph. Elev Gain 476 ft. Avg HR 137 bpm.
Niggles: none
Wednesday 14
Resting HR 60. Sleep 8h 11m. Deep 19m. Light 6h 9m. REM 1h 43m. Awake 1m. Body battery 76/. Weight 171.6 lbs. Delta -0.9 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.
Freezing. 15.04 mi. Time 1:58:48. Avg Speed 7.6 mph. Elev Gain 682 ft. Avg HR 114 bpm.
Strength Session at Planet Fitness: Hammer incline and bench. KB calf, DL, and step-up with press. Core.
Thursday 15
Resting HR 59. Sleep 7h 36m. Deep 1h 9m. Light 4h 38m. REM 1h 49m. Awake 3m. Body battery 95/54. Weight 171.2 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Relative effort 37. Mutant Speed. 6 x 2 minutes 6:52, 6:53, 6:42, 6:44, 6:42, 6:40.
Niggles: No issues.
Friday 16
Resting HR 54. Sleep 8h 21m. Deep 53m. Light 5h 26m. REM 2h 2m. Awake --. Body battery 100/45. Weight 172.4 lbs. Delta 1.2 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %.
Relative effort 37. T17. 6.33 mi. Time 1:00:02. Avg Pace 9:29 min/mi. Elev Gain 285 ft. Avg HR 139 bpm.
Niggles: The first half was a struggle. I finally felt a bit better and finished with no issues.
Saturday 17
Resting HR 60. Sleep 8h 26m. Deep 1h 1m. Light 5h 27m. REM 1h 58m. Awake 16m. Body battery 81/15. Weight 172.8 lbs. Delta 0.5 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.
Relative effort 91. 41.37 mi. Time 2:36:56. Avg Speed 15.8 mph. Elev Gain 2,156 ft. Avg HR 140 bpm.
Niggles: My quads were the weakest link. I Was Exhausted!
I started with Justin, Chris, and Jerry but I knew early on that it wasn't my day. The second and third laps (10 miles) we averaged over 18 mph, maybe this did me in. I hung with them for 20 miles then went solo for the remaining 20. My biggest excuse was, I didn't want to be the weakest rider of the group.
I did feel good about hanging with those guys for 20 miles. Averaging 15.8 with all the climbing and half solo wasn't too shabby. The best feeling I had during second half was near the end, 2 guys passed me on Edgemoor and pulled away until Chestnut Ridge. I caught them on the climb, rode their wheel for a bit, and dropped the 2 of them. Two are faster than one, but that goes away when climbing.
Sunday 18
Resting HR 65. Sleep 8h 43m. Deep 1h 21m. Light 5h 19m. REM 2h 3m. Awake 1m. Body battery 45/15.
Fun run with Justin and Rebecca. Hung out after with family, Tim M, Tim R, Rebecca W, and Jen S. Good times! Relative effort 9. 4.10 mi. Time 40:02. Avg Pace 9:46 min/mi. Elev Gain 108 ft. Avg HR 133 bpm.
Niggles: No issues.
