TEN 19 - 25 (72.2 / 8:47)

Week 3 - 5k Training

I'm really tired following the ride Saturday. Travel to Gatlinburg was tiring as well.

Monday 19

Resting HR 58. Sleep was good I didn't need my ear plugs. 7h 37m. Deep 52m. Light 4h 55m. REM 1h 50m. Awake 4m. Body battery 89/39. Weight 170.9 lbs. Delta -1.9 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Easy 6

Relative effort 17. Ride ISO 2.1. 6.44 mi. Time 1:00:03. Avg Pace 9:20 min/mi. Elev Gain 180 ft. Avg HR 137 bpm. 

Niggles: no niggles but I'm still feeling a little tired.

Tuesday 20

Resting HR 56. Sleep 8h 42m. Deep 1h 2m. Light 5h 51m. REM 1h 49m. Awake 5m. Body battery 100/38. Weight 173.2 lbs. Delta 2.3 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

5 Miles Slightly Faster (no hills)

Relative effort 38. 5.90 mi. Time 50:03. Avg Pace 8:29 min/mi. Elev Gain 75 ft. Avg HR 148 bpm. Zone 2 for 43% and zone 3 for 49%

Niggles: no issues

Rec Ride

Easy ride with some climbing. Relative effort 20. 15.74 mi. Time 1:03:28. Avg Speed 14.9 mph. Elev Gain 814 ft. Avg HR 132 bpm.

Niggles: My right upper hamstring is sore.

Wednesday 21

Resting HR 61, a little high. I find that on days when I double my resting HR is higher. Does this effect sleep? Sleep 7h 40m. Deep 38m. Light 5h 57m. REM 1h 5m. Awake 3m. I didn't sleep great, woke up around 3:30 and never went back to sleep. Body battery 81/44. Weight 172.6 lbs. Delta -0.6 lbs. BMI
22.9. Body Fat 8.2 %. Body Water 67.0 %.

Thursday 22

Resting HR 58. Sleep 7h 45m. Deep 53m. Light 4h 49m. REM 2h 3m. Awake 3m. Body battery 99/38. Weight 174.1 lbs. Delta 1.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. NO EXCUSES!

Intervals

Relative effort 30. 7:12, 7:07, 7:05, 6:51, 6:42, 6:46. The splits were not as good as last week's. NO EXCUSES!

Niggles: No issues with the run, but the left high hamstring is a little sore.

Friday 23

Resting HR 55. Sleep 7h 31m. Deep 22m. Light 6h 5m. REM 1h 4m. Awake 11m. Body battery 84/51. Weight 171.6 lbs. Delta -2.5 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Easy Run

Relative effort 9. 4.12 mi. Time 40:03. Avg Pace 9:44 min/mi. Elev Gain 36 ft. Avg HR 130 bpm.

Niggles: No niggles, but I definitely didn't feel fresh

Saturday 24

Resting HR 51. Sleep 9h 0m. Deep 56m. Light 6h 13m. REM 1h 51m. Awake 3m. Body battery 100/46. Weight 170.2 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Long Run

Relative effort 48. T17s. This was my first long run since September 20. 10.01 mi. Time 1:32:57. Avg Pace 9:17 min/mi. Elev Gain 466 ft. Avg HR 144 bpm.

Niggles: My left hamstring high is sore.

Supporting Justin's Long Run

Sunday 25

Resting HR 56. Sleep 9h 22m. Deep 51m. Light 6h 42m. REM 1h 49m. Awake 6m. Body battery 100/65. Weight 170.5 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Recovery day.