TEN 26 - 31

Week 4 of 5k Training

I didn't do a good job with the little things last week. No gym sessions or yoga, although I did do more pre- and post-run bodyweight exercises. MUST IMPROVE! My left hamstring is still a bit of an issue.

Monday 26

Resting HR 55. Sleep 8h 2m. Deep 3m. Light 6h 52m. REM 1h 7m. Awake 3m. Body battery 100/64. Weight 170.6 lbs. Delta 0.0 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Easy Morning Run

Relative effort 18. Ride ISOs. 5.38 mi. Time 50:04. Avg Pace 9:18 min/mi. Elev Gain 164 ft. Avg HR
140 bpm.

Niggles: left hamstring

Yoga For Runners - Physical & Mental Stamina | Yoga With Adriene 

Tuesday 27

Resting HR 56. Sleep 7h 56m. Deep 43m. Light 5h 15m. REM 1h 58m. Awake 5m. My sleep was not good and I think it was due to, too much alcohol. Body battery 88/39. Weight 170.6 lbs. Delta 0.1 lbs. BMI
22.6. Body Fat 7.6 %. Body Water 67.4 %.  

Hill Repeats

Relative effort 23. Ride ISO 2.1. 5.36 mi. Time 50:05. Avg Pace 9:21 min/mi. Elev Gain 217 ft. Avg HR 142 bpm. 10x 20 seconds with a best pace of 7:09. I could go harder if my left hamstring felt better. 

Niggles: left hamstring

Gym Session at Planet Fitness: 35 minutes. TM warm up. Selectorized machine leg press, hamstring curl, calf press, pull downs, and chest press machines. Dumbbells for lateral, front, and press. Core and mobility.

Wednesday 28

Resting HR 56. Sleep 9h 18m. Deep 52m. Light 6h 12m. REM 2h 14m. Awake 10m. Body battery 96/43. Weight 169.8 lbs. Delta -0.8 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Watopia

My first Zwift ride of the fall season. Relative effort 12. 18.61 mi. Time 1:00:16. Avg Speed 18.5 mph. Elev Gain 571 ft. Avg HR 122 bpm.

Thursday 29

Resting HR 57. Sleep 9h 7m. Deep 42m. Light 5h 17m. REM 3h 8m. Awake 3m. Body battery 87/44. Weight 172.0 lbs. Delta 2.2 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Gym session at Planet Fitness: Selectorized machines: leg press, calf press, row, back extension, and shoulder press. Dumbbell incline. Core and mobility

Friday 30

Resting HR 58. Sleep 7h 28m. Deep 30m. Light 5h 23m. REM 1h 35m. Awake 7m. Today I will need a nap. Body battery 100/52. Weight 174.0 lbs. Delta 2.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I now need to eliminate chips from my diet. 

Intervals

Relative effort 42. 2 easy.10x90 seconds at 5k pace (average pace for the 10 = 6:55.6) - 60 seconds IR. 2 easy.

Niggles: I'm still feeling the left hamstring, but it did not restrict function or effort.

Saturday 31

Resting HR 53. Sleep 8h 38m. Deep 30m. Light 5h 55m. REM 2h 13m. Awake 6m. Body battery 100/48. Weight 172.1 lbs. Delta -1.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

7 Miles Easy

Relative effort 26. I was dealing with a higher HR for the first 2 miles. 7.09 mi. Time 1:05:02. Avg Pace 9:11 min/mi. Elev Gain 98 ft. Avg HR 139 bpm.

Niggles: My right calf got sore.