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.
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.
