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
