Week One of 5K Training
I've registered for the Pigeon Forge 5k on December 12 and that plan begins today.
Monday 5
Resting HR 48. Sleep 7h 24m. Deep 21m. Light 5h 26m. REM 1h 37m. Awake 3m. Body battery 100/50. Weight 172.7 lbs. Delta -1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Easy Run
Relative effort 10. T-5s. It's hard to believe that yesterday's beer run was more challenging than today's run. It's amazing the difference cooler temperature and a rested body make. 4.37 mi. Time 40:02. Avg Pace 9:10 min/mi. Elev Gain 95 ft. Avg HR 135 bpm.
Niggles: My left calf had a twinge of pain for 2-3 strides.
Yoga for Runners with Cat Meffan 10 minutes.
Tuesday 6
Resting HR 56. Sleep 8h 4m. Deep 1h 30m. Light 5h 9m. REM 1h 25m. Awake 3m. Body battery 100/48. Weight 172.9 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.
Easy Run
Relative effort 13. Ride ISO. 5.55 mi. Time 50:02. Avg Pace 9:01 min/mi. Elev Gain 102 ft. Avg HR 137 bpm.
Niggles: I had a slight issue in my left calf, it did not alter my run.
Strength session at Planet Fitness: Glute, shoulder, and chest machines, calf press with KB, TRX row, and, step-ups. Core.
Yoga for Runners with Cat Meffan 10 minutes.
Wednesday 7
Resting HR 57. Sleep 8h 2m. Deep 31m. Light 5h 50m. REM 1h 41m. Awake 19m. Body battery 96/40. Weight 171.0 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.
Easy Run
Relative effort 11. Kinvara 10s. 4.39 mi. Time 40:02. Avg Pace 9:07 min/mi. Elev Gain 141 ft. Avg HR 137 bpm
Niggles: My right calf but very slight
Thursday 8
Resting HR 60. Sleep 8h 33m. Deep 1h 29m. Light 4h 47m. REM 2h 17m. Awake 4m. Body battery 80/46. Weight 169.4 lbs. Delta -1.7 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Strength session at Planet Fitness: Smith squats and calf press. Machine calf press, back extension, row, chest press, tricep press, and leg curl. Core.
Yoga for hips & lower back with Adriene
Friday 9
Resting HR 62. Sleep 8h 20m. Deep 1h 15m. Light 5h 26m. REM 1h 39m. Awake 4m. Body battery 83/30. Weight 172.1 lbs. Delta 2.7 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.
Friday Fartlek
Relative effort 36. 10 x 1 minute. Started pretty slow ~7:40 pace improved to 6:39 by the final rep.
Niggles: None
Travel to Brevard, NC.
Saturday 10
Resting HR 63. Sleep 9h 3m. Deep 1h 10m. Light 6h 1m. REM 1h 52m. Awake 5m. Body battery 72/28. We came to ride the White Squirrel and got rained out.
Rainy Run in Brevard
Relative effort 24. 7.00 mi. Time 1:03:28. Avg Pace 9:04 min/mi. Elev Gain 177 ft. Avg HR 142 bpm. I have missed rainy runs, could have gone for 10.
Niggles: None
Sunday 11
Travel home from Brevard. We really enjoyed the small town, active lifestyle vibe. I'm looking to schedule a weekend adventure there soon.
Resting HR 56. Sleep 9h 37m. Deep 1h 18m. Light 5h 50m. REM 2h 29m. Awake 4m. Body battery 100/40.
