Week 9 of 5k Training
Last week was 26 miles running and 48 miles riding. The run miles included the KTC Turkey Trot, which was a 19 second improvement over Secret City. My lower back tightened up on Friday during a ride and I struggled with it all weekend. Things I need to work on this week are mobility and strength.
Tuesday 1
Resting HR 52. Sleep 9h 33m. Deep 37m. Light 6h 12m. REM 2h 44m. Awake 1m. Body battery 90/41. Weight 175.0 lbs. Delta 1.0 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.
Warm up for lunch run. 9.88 mi. Time 30:09. Avg Speed 19.7 mph. Elev Gain 348 ft. Calories 272 C.
Relative effort 20. 5.08 mi. Time 45:01. Avg Pace 8:52 min/mi. Elev Gain 184 ft. Avg HR 143 bpm.
Niggles: none
Wednesday 2
Resting HR 56. Sleep 8h 44m. Deep 57m. Light 6h 37m. REM 1h 10m. Awake 4m. Body battery 96/. Weight 174.1 lbs. Delta -1.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.
Gym session at Planet Fitness: Selectorized machines - back extension, pull down, knee extension, leg curl, shoulder press, and abdominal. Dumbbell - deadlift and single arm chest press. Core - superman, 4-way plank, and hollow hold.
Relative effort 35. I may have pushed a little too hard tonight. 5.26 mi. Time 47:32. Avg Pace 9:02 min/mi. Elev Gain 381 ft. Avg HR 148 bpm.
Niggles: No niggles, but I did turn my right ankle slightly
Thursday 3
Resting HR 53. Sleep 8h 20m. Deep 11m. Light 5h 54m. REM 2h 15m. Awake 1m. Body battery 83/55. Weight 172.5 lbs. Delta -1.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Some recovery work but recovery mostly.
Friday 4
Resting HR 53. Sleep 8h 41m. Deep 23m. Light 5h 52m. REM 2h 26m. Awake 8m. Body battery 95/. I didn't weigh in today.
Gym session at Planet Fitness: Selectorized machines - back extension, chest press, and leg press. Dumbbell - shoulder combo. Pulley - single-arm row. Core - superman, 4-way plank, and hollow hold. Mobility - hips and lumbar spine.
Relative effort 30. Average pace for the reps 7:12, 7:06, 6:38, 6:53, 6:54, 6:53, 6:44, 6:50, 7:00, 6:49, 6:56, 6:54.
Niggles: My left calf pinged a bit in the beginning of the cool down. Walked it out.
Saturday 5
Resting HR 58. Sleep 7h 31m. Deep 1h 5m. Light 5h 21m. REM 1h 5m. Awake 7m. Body battery 77/29. Weight 173.4 lbs. Delta 0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.
Relative effort 27. 10.26 mi. Time 1:43:48. Avg Pace 10:07 min/mi. Elev Gain 479 ft. Avg HR 136 bpm.
Niggles: Everything held up very well
Sunday 6
Resting HR 57. Sleep 8h 50m. Deep 23m. Light 6h 39m. REM 1h 48m. Awake 7m. Body battery 97/40. Weight 174.5 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.
It has been a minute since I have run a trail race and it was exactly as I remember. The vibe is laid back and people still run past you going up hills only to fade on the downs and flats.
Niggles: I turned my right ankle around the 4.5 mile mark. It was frustrating, but I don't think anything is broken. I was able to finish the race.
