TWELVE 14 - 20

Week of December 14

Weight change from last week: Monday 173.6 - Sunday 173.1, Delta -0.5

Run days/mileage: 3/18.4

Cycling days/mileage: 2/48.5

X-training time: 1:10

Weekly Intentions

1. I intend to not go too fast on intervals or easy days

Weekly Goals

1. Intermittent exercise breaks throughout the day
2. Run 5 days

Things to Do

1. Schedule Tour of New York
2. Sign up for KTC NYD 5k
3. Pick up a HRM battery

Monday

Resting HR 63. Sleep 8h 50m. Deep --. Light 6h 38m. REM 2h 12m. Awake 3m. Body battery 86/36. Weight 171.5 lbs. Delta -1.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Watopia

Recovery / run warm up ride. Relative effort 5. 9.55 mi. Time 36:13. Avg Speed 15.8 mph. Elev Gain 240 ft. Avg HR 107 bpm.

Niggles: none

Easy with Strides

Relative effort 23. 5.25 mi. Time 47:14. Avg Pace 9:00 min/mi. Elev Gain 233 ft. Avg HR 144 bpm. I really enjoyed this evening run.

Niggles: My right ankle is a bit sore still. Both hamstring got a little tight.

Tuesday

Resting HR 55. Sleep 8h 42m. Deep --. Light 6h 51m. REM 1h 51m. Awake 2m. I was in bed a long time, but I was awake from 4:30. Body battery 84/45. Weight 171.7 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Track Tuesday with the Long Run Crew

Relative effort 30. 200 meter in-n-outs. :46.6 - :51.5. It feels like I need more strength in my legs. This was a fun group run and I will try to fit it into my training plan. 

Niggles: My right ankle is still a bit of an issue and my right hamstring tightened during the ins. 

Wednesday

Resting HR 64. That's high, is it running in the evening, eating late, or alcohol late causing the elevated HR? Sleep 8h 59m. Deep 30m. Light 7h 8m. REM 1h 21m. Awake 7m. I still woke up several times but was able to get back to sleep. Body battery 62/35. Weight 172.3 lbs. Delta 0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Mobility and core 10 minutes

Yorkshire

Relative effort 9. Keeping it easy, but with some nice elevation. 11.50 mi. Time 45:30. Avg Speed 15.2 mph. Elev Gain 1,083 ft. Avg HR 120 bpm.

Niggles: none

Thursday

Resting HR 63. High again. Sleep 7h 49m. Deep 46m. Light 5h 41m. REM 1h 22m. Awake 4m. Body battery 76/35. Weight 174.7 lbs. Delta 2.4 lbs. BMI 23.2. Body Fat 8.8 %. Body Water 66.6 %. 2.4 delta from eating chips and salsa before dinner. 

Intervals

Relative effort 26. 4 x 600 meters on the greenway. 2:34.0, 2:32.0, 2:32.6, 2:28.7. IR 400 meters.

Niggles: I'm excited to post I didn't have any ankle or calf issues. My right hamstring tightened up a bit, but not as bad as Tuesday.

Gym session at Planet Fitness: KB - step ups, deadlifts, and snatch. Dips. Selectorized machine - row. There were several people not wearing masks, even employees. I don't think I'll be going back for a while, if ever.

Friday

Resting HR 60. Sleep 8h 41m. Deep 40m. Light 6h 2m. REM 1h 59m. Awake 1m. Body battery 97/34. Weight 175.2 lbs. Delta 0.6 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Tour of New York Stage 1

Relative effort 31. 24.50 mi. Time 1:12:51. Avg Speed 20.2 mph. Elev Gain 1,650 ft. Avg HR 137 bpm. I pushed the sprints. 

Niggles: none

Recovery Run

Relative effort 8. 3.19 mi. Time 30:01. Avg Pace 9:25 min/mi. Elev Gain 144 ft. Avg HR 138 bpm. Not a great run, but I hope it did the job.

Niggles: none

Saturday

Resting HR 60. Sleep 9h 9m. Deep 51m. Light 6h 35m. REM 1h 43m. Awake 2m. Body battery 89/. Weight 172.8 lbs. Delta -2.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Hilly Long Run

Relative effort 32. 10.68 mi. Time 1:40:01. Avg Pace 9:22 min/mi. Elev Gain 823 ft. Avg HR 139 bpm. These runs make you stronger.

Niggles: right hamstring

Sunday

I'm feeling some soreness this morning, must be from the Hilly Long Run. Resting HR 50. Sleep 7h 52m. Deep 1h 19m. Light 4h 25m. REM 2h 8m. Awake 3m. Body battery 100/. Weight 172.2 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Tour of New York Stage 3

Relative effort 29. This was a 6 lap event; after a couple laps I eased up a bit, just not feeling it. I pushed pretty hard on the last lap.

Niggles: none