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 %.
