NOVEMBER STATS

RUNNING - 107.2
RUN ELEVATION - 3,898
RACES - Secret City 5k and KTC Turkey Trot 5k
CYCLING - 228.7
CYCLING ELEVATION - 10,946
ALL ACTIVITIES - 337.8

ELEVEN 23 - 30 (74.7 / 8:42)

Week 8 of 5k Training

I've been getting in about 4 runs for 25 - 30 miles per week. I've kept the niggles to a minimal, while getting a little turnover in the legs. Sunday I did an outdoor ride that was awesome; I've missed those. Most importantly, I got in a rust buster. The Secret City 5k was the faster I've run since the 2018 Independence Day 5k. I've got work to do but I'm feeling strong.

Monday 23

Resting HR 56. Sleep 9h 38m. Deep 25m. Light 7h 31m. REM 1h 42m. Awake 21m. Body battery 100/. Weight 173.6 lbs. Delta -1.3 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Mobility and core 10 minutes

Easy Run

Relative effort 21. 6.16 mi. Time 55:01. Avg Pace 8:56 min/mi. Elev Gain 220 ft. Avg HR 142 bpm.

Niggles: None

Tuesday 24

Resting HR 60. Sleep 7h 52m. Deep 42m. Light 5h 49m. REM 1h 21m. Awake 4m. Body battery 78/19. Weight 171.0 lbs. Delta -2.6 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Easy Run with Some Hills

Relative effort 20. 6.02 mi. Time 56:17. Avg Pace 9:22 min/mi. Elev Gain 410 ft. Avg HR 139 bpm.

Niggles: My right foot complained just a little but I wouldn’t call it an issue.

Tour of Oak Ridge

Relative effort 23. 16.84 mi. Time 1:04:29. Avg Speed 15.7 mph. Elev Gain 696 ft. Avg HR 132 bpm.

Niggles: No niggles just tired legs.

Wednesday 25

Resting HR 52. Sleep 9h 41m. Deep 1h 11m. Light 6h 20m. REM 2h 10m. Awake --. Body battery 86/. Weight 171.3 lbs. Delta 0.3 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. 

Thursday 26

Resting HR 57. Sleep wasn't great. 7h 59m. Deep 14m. Light 5h 44m. REM 2h 1m. Awake --. Body battery 100/38. Weight 171.8 lbs. Delta 0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I was down 3.3 pounds for today's race. 

KTC Turkey Trot

Relative effort 48. Splits 7:00, 7:08, 7:14. 22:02 for a 23 second improvement over the Secret City race. Results pending. I think I can go sub-22 at Pigeon Forge. 

Niggles: none

Friday 27

Resting HR 54. Sleep 8h 34m. Deep 1h 15m. Light 5h 14m. REM 2h 5m. Awake 7m. Body battery 96/36. Weight 172.2 lbs. Delta 0.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy Ride with Sherrod Finisher

Relative effort 38. 31.70 mi. Time 2:11:14. Avg Speed 14.5 mph. Elev Gain 2,316 ft. Avg HR 127 bpm.

Niggles: My lower back tightened up post-ride

Saturday 28

Resting HR 58. Sleep 8h 55m. Deep 25m. Light 6h 44m. REM 1h 46m. Awake 2m. Body battery 87/31. Weight 173.6 lbs. Delta 1.4 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Easy Run (Garmin Suggested)

Relative effort 26. 7.82 mi. Time 1:13:05. Avg Pace 9:21 min/mi. Elev Gain 335 ft. Avg HR 141 bpm.

Niggles: My back was jacked

Sunday 29

Resting HR 54. Sleep 7h 46m. Deep 10m. Light 6h 4m. REM 1h 32m. Awake 2m. Body battery 93/38. Weight 172.8 lbs. Delta -0.8 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

My back is getting better but still is an issue. Recovery day with some easy hiking.

Monday 30

Resting HR 54. Sleep 7h 46m. Deep 10m. Light 6h 4m. REM 1h 32m. Awake 2m. Body battery 100/65. Weight 174.0 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. 

Zwift London

Relative effort, no HRM. 16.25 mi. Time 1:01:31. Avg Speed 15.8 mph. Elev Gain 801 ft. Calories 495 C.

Niggles: none

ELEVEN 16 - 22 (84.1 / 7:36)

Week 7 of 5k Training

I did 4 runs for 31 miles and 2 Zwift rides for 34 miles. My relative effort was 210 for 6 hours and 52 minutes. Everything was hard except my long run on Saturday. Was it the heat? My first of 3 5k's is this weekend. Nervously excited!

Monday 16

Resting HR 56. Sleep 7h 14m. Deep 18m. Light 4h 49m. REM 2h 7m. Awake 29m. Body battery 100/39. Weight 172.2 lbs. Delta -0.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy Morning Run

Relative effort 17. 6.01 mi. Time 53:38. Avg Pace 8:56 min/mi. Elev Gain 138 ft. Avg HR 139 bpm.

Niggles: none to mention

Tuesday 17

Resting HR 54. Sleep 7h 44m. Deep 1h 29m. Light 4h 43m. REM 1h 32m. Awake 4m. Body battery 82/. Weight 172.7 lbs. Delta 0.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Hill Repeats

Relative effort 32. 20 x 20 seconds with 50-60 seconds IR. This got me in the buttocks. 

Niggles: My left glute was a more sore than the right, suggesting, or confirming imbalances

Garmin Never Stop Cycling // Stage 3 Gravel - Open Category

HRM is broken or in need of a new battery. 18.62 mi. Time 1:05:32. Avg Speed 17.0 mph. Elev Gain 902 ft. Calories 658 C. I raced this on a bit.

Niggles: none

Wednesday 18

Resting HR 57. Sleep 7h 45m. Deep 1h 6m. Light 4h 34m. REM 2h 5m. Awake 2m. Boy battery 73/34. Weight 173.4 lbs. Delta 0.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Thursday 19

Resting HR 59. Sleep 9h 39m. Deep 32m. Light 6h 49m. REM 2h 18m. Awake 2m. Body battery 98/33. Weight 173.1 lbs. Delta -0.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Tempo Thursday (Garmin Suggested Workout)

Relative effort 52. 10 minutes easy. 28 minutes at 7:32 pace (goal: 7:40). 10 minutes easy.

Niggles: none

Gym session at Planet Fitness: Circuit of: KB lateral sep ups, KB swings, dips, and TRX row. Selectorized machines - calf press and chest press. Plate work - shoulder flexion, tricep overhead, and halos.

Friday 20

Resting HR 59. Sleep 9h 24m. Deep 1h 5m. Light 6h 14m. REM 2h 5m. Awake 5m. Body battery 81/34. Weight 173.0 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. 

Saturday 21

Resting HR 57. Sleep 8h 58m. Deep 1h 1m. Light 6h 9m. REM 1h 48m. Awake 24m. I was awake 3-4 times. Body battery 100/. Weight 175.1 lbs. Delta 2.1 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. I should try harder to eat better and be lighter. 

Secret City 5k

This was a rust buster. It has been a year since I raced a 5k. Splits - 7:10, 7:18, 7:04.

Niggles: I have an SI issue that I woke up with, but it did not affect the race. 

Sunday 22

Resting HR 57. Sleep 9h 24m. Deep 1h 0m. Light 6h 14m. REM 2h 10m. Awake 14m. Sleeping hasn't ben great of late. Body battery 98/50. Weight 175.0 lbs. Delta -0.1 lbs. BMI 23.2. Body Fat 8.9 %. Body Water
66.5 %. It has been a heavy couple of days.

Coffee Ride for Justin's Birthday

Relative effort 46. 39.83 mi. Time 2:14:28. Avg Speed 17.8 mph. Elev Gain 1,430 ft. Avg HR 130 bpm. It was nice to get an outside ride in the books. The Average speed surprised me.

Niggles: I got too hot from not dressing appropriately.

ELEVEN 9 - 15 (64.8 / 6:52)

Week 6 of 5k Training

I had a few days of poor choices. I'm not beating myself up over it, just vowing to do better.

Monday 9

Resting HR 57. Sleep 9h 10m. Deep 1h 3m. Light 5h 36m. REM 2h 31m. Awake 9m. Body battery 90/26. Weight 174.2 lbs. Delta 0.6 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %.

Strength and mobility session at home. Mobility and core. 3 circuits of calf press, dumbbell deadlift. snatch, and shoulder combo. Dead bugs. 

Very Warm Lunch Run

Relative effort 41. The heat had me HR elevated. 5.53 mi. Time 50:03. Avg Pace 9:03 min/mi. Elev Gain 164 ft. Avg HR 149 bpm. 

Niggles: I was a little hung over.

Tuesday 10

Resting HR 58. Sleep 8h 29m. Deep 1h 4m. Light 5h 12m. REM 2h 13m. Awake 6m. Body battery 79/29. Weight 171.0 lbs. Delta -3.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

I had no alcohol yesterday.

Slightly Faster Lunch Run

Relative effort 71, WTF! I had to take a couple recovery breaks. Coach Justin said I should have slowed down, he was probably right. 7.01 mi. Time 1:00:54. Avg Pace 8:41 min/mi. Elev Gain 233 ft. Avg HR 155 bpm.

Niggles: My body was not ready for the heat or the run.

Wednesday 11

Resting HR 58. 8h 42m. Deep 20m. Light 6h 52m. REM 1h 30m. Awake 4m. Body battery 61/30. Weight 171.4 lbs. Delta 0.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %. 

Garmin Never Stop Cycling // Stage 1 Road - Open Category

Relative effort 24. I pushed a little on the KOMs and sprints. 18.61 mi. Time 1:00:45. Avg Speed 18.4 mph. Elev Gain 830 ft. Avg HR 134 bpm.

Niggles: None

Thursday 12

Resting HR 59. Sleep was not great. 7h 43m. Deep 43m. Light 4h 53m. REM 2h 7m. Awake 4m. Body battery 81/42. Weight, I felt the need to binge a little yesterday. 173.0 lbs. Delta 1.6 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Intervals

Relative effort 47. The cooler temps helped immensely. 6 x 800m with 400m IR. 3:35.2, 3:27.7, 3:23.9, 3:24.7, 3:22.1, 3:23.5. I hit my marks on all efforts but the first.

Niggles: I had a sharp pain in my left knee that resolved itself.

Friday 13

Resting HR 59. Sleep 8h 52m. Deep 45m. Light 5h 36m. REM 2h 31m. Awake 11m. Body battery 88/35. Weight 172.4 lbs. Delta -0.7 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %.

Garmin Never Stop Cycling // Stage 2 TT - Open Category

HRM wouldn't sync, thus no relative effort. I pushed hard on a few occasions. 15.18 mi. Time 45:17. Avg speed 20.1 mph. Elev Gain 440 ft. Calories 462 C.

Niggles: no issues

Saturday 14

Resting HR 62. Sleep 8h 26m. Deep 48m. Light 6h 19m. REM 1h 19m. Awake 4m. Body battery 61/19. Weight 172.8 lbs. Delta 0.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

Long Run

This run was part training run, part fun run, I ran into several folks running the CHKM and HM. Relative effort 25. 10.01 mi. Time 1:39:16. Avg Pace 9:55 min/mi. Elev Gain 479 ft. Avg HR 133 bpm.

Niggles: None to speak of.

Sunday 15

Resting HR 54. Sleep 9h 23m. Deep 1h 38m. Light 6h 12m. REM 1h 33m. Awake 4m. Body battery 100/24. Weight 173.1 lbs. Delta 0.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

ELEVEN 2 - 8 (80.9 / 8:33)

Week 5 of 5k Training

Last week I was dealing with a sore left hamstring and Saturday's run brought on a sore right calf.

Monday 2

Resting HR 57. Sleep 7h 37m. Deep 56m. Light 5h 36m. REM 1h 5m. Awake 19m. Body battery 90/36. Weight 171.6 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Easy Run

Relative effort 44. With my HRM issues relative effort is bogus. 6.15 mi. Time 55:03. Avg Pace 8:57 min/mi. Elev Gain 220 ft. Avg HR 149 bpm.

Niggles: Calf is sore and hamstring is improving.

Tuesday 3

Resting HR 58. Sleep 7h 49m. Deep 1h 6m. Light 5h 35m. REM 1h 8m. Awake 1m. Body battery 78/22. Weight 170.5 lbs. Delta -1.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Hill Repeats

Relative effort 25. 10 x 20 seconds.

Niggles: none. I get git off to a rough start on the hills due to a drop in blood sugar.

Wednesday 4

Resting HR 61. This was a little high. Could it have been because of the 2 beers and bourbon? Sleep 8h 55m. Deep 1h 1m. Light 6h 30m. REM 1h 24m. Awake 7m. Body battery 70/26. Weight 171.0 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Watopia

Relative effort 12. 19.58 mi. Time 1:00:14. Avg Speed 19.5 mph. Elev Gain 604 ft. Avg HR 122 bpm.

Niggles: none

Gym session at Planet Fitness: 37 minutes. Machines - back extension, single leg calf and leg press (left knee hurt on last set of leg press). Hammer - bench, row, and shoulder press. Core and mobility.

Thursday 5

Resting HR 57. Sleep 7h 55m. Deep 41m. Light 5h 47m. REM 1h 27m. Awake 4m. This was the best sleep I've had in some time. Body battery 76/28. Weight 171.7 lbs. Delta 0.7 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. 

Intervals

Relative effort 36. 10 x 400m with 200m IR. Marks: 1:46.4, 1:39.6, 1:36.6, 1:40.5, 1:40.0, 1:40.0, 1:40.9, 1:40.2, 1:38.2, 1:39.6. 

Niggles: I felt great today. I had some butt-lock with the first couple of reps.

Friday 6

Resting HR 61. Sleep 9h 49m. Deep 1h 19m. Light 6h 28m. REM 2h 2m. Awake 4m. Body battery 83/33. Weight 172.9 lbs. Delta 1.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I've had a couple days of relapse into bad habits.

Paris

Relative effort 13. 18.62 mi. Time 1:00:33. Avg Speed 18.5 mph. Elev Gain 558 ft. Avg HR 123 bpm.

Saturday 7

Resting HR 50. Sleep 7h 51m. Deep --. Light 6h 5m. REM 1h 46m. Awake 3m. Body battery 81/26. Weight 173.7 lbs. Delta 0.8 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Supporting Justin's Virtual CHKM

Relative effort 16. 18.35 mi. Time 2:16:52. Avg Speed 8.0 mph. Elev Gain 745 ft. Avg HR 92 bpm.

Final Few Miles with Justin

Relative effort 84. 5.72 mi. Time 47:54. Avg Pace 8:23 min/mi. Elev Gain 226 ft. Avg HR 164 bpm. 

Sunday 8

Resting HR 58. Sleep 8h 52m. Deep 1h 45m. Light 5h 23m. REM 1h 44m. Awake 37m. Body battery 77/. Weight was not accessed this morning. I ate what I wanted yesterday and decided to excuse myself from weighing today. 

ELEVEN 1 (58.8 / 7:55)

Sunday 1

Resting HR 52. Sleep 9h 48m. Deep 1h 12m. Light 6h 2m. REM 2h 34m. Awake 8m. Body battery 100/. Weight 170.8 lbs. Delta -1.3 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.

Innsbruck

Relative effort 33. 15.09 mi. Time 1:06:00. Avg Speed 13.7 mph. Elev Gain 1,624 ft. Avg HR 137 bpm. This was a sweatfest.

Niggles: no issues