TWELVE 21 - 27

Week of December 21

Weight change from last week: Monday 171.5 - Sunday 172.2, Delta 0.7

Run days/mileage: 5/30.2

Cycling days/mileage: 4/70.0

X-training time: 0:31

Weekly Goals

1. Be more diligent with GF diet
2. Lower carb intake on Tuesday, Wednesday, and Thursday in prep for Christmas Sugar Rush

Things to Do

1. Sign up for NYD 5k (on hold until calf issue is resolved)
2. Get to the bottom of Monday's cramping issues
3. Order runner specific vitamins

Monday

Resting HR 59. Sleep 8h 43m. Deep 11m. Light 6h 35m. REM 1h 57m. Awake 10m. Body battery 100/57. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

While on the toilet this morning, both of my calves cramped and are too sore to go for my morning run. It seems my hamstrings might be next. I'm feeling tight and crampy all over, especially my lower body.

Tuesday

Resting HR 56. Sleep 9h 15m. Deep 13m. Light 7h 31m. REM 1h 31m. Awake 1m. I don't think I was awake but 4:30, and I went back to sleep. Body battery 100/. Weight 174.9 lbs. Delta 2.7 lbs. BMI
23.2. Body Fat 8.9 %. Body Water 66.5 %. Gained almost 3 pounds in one day. NICE!

I think my calves are recovered enough to get in a ride at the very least.

Shoulder Shaper - Nike Training 21 minutes. WOW! My shoulders were on fire.

Easy with Strides

Relative effort 9. It is amazing that yesterday my calf was sore enough to keep me from running and today it was mostly fine. 3.47 mi. Time 32:09. Avg Pace 9:16 min/mi. Elev Gain 36 ft. Avg HR 138 bpm.

Niggles: none to mention

Wednesday

Resting HR 59. Sleep 8h 48m. Deep 17m. Light 6h 8m. REM 2h 23m. Awake 7m. Body battery 82/28. Weight 173.7 lbs. Delta -1.2 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.8 %.

Zwift - Watopia

Relative effort 7. Warm up / recovery ride. 13.29 mi. Time 45:17. Avg Speed 17.6 mph. Elev Gain 400 ft. Avg HR 109 bpm.

Niggles: none

Intervals

Relative effort 21. 0:49.1, 0:50.6, 0:46.9, 0:47.6, 0;46.5, 0:46.5. A little faster today than last week, but I was on the greenway versus the track.

Niggles: none

Thursday

Resting HR 52. Sleep 9h 33m. Deep 1h 23m. Light 5h 59m. REM 2h 11m. Awake 1m. Body battery 86/29. Weight 174.1 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %.

Watopia x 2

Relative effort 3 + 5. Round 1 was a newish loop that would have been better on a gravel bike. It was a bit of a drag so I bailed and picked a flatter route. I'm chasing miles here. 

Niggles: none

Friday Merry Christmas!

Resting HR 58. Sleep 8h 28m. Deep 39m. Light 6h 47m. REM 1h 2m. Awake 5m. Body battery 100/45. Weight - not today.

Saturday

Resting HR 60. Sleep 7h 59m. Deep 2h 2m. Light 3h 44m. REM 2h 13m. Awake 3m. Body battery 100/53. Weight - I'll weigh in tomorrow to see how the week has gone.

FTP Builder - Foundation

Next week I'm starting a 6 week FTP build up program. Let's call it a pre-spring program or pre-pre-century prep. 11.91 mi. Time 48:10. Avg Speed 14.8 mph. Elev Gain 663 ft. Calories 360 C.

Niggles: none

Sunday

Resting HR 61. Sleep 9h 18m. Deep 58m. Light 6h 19m. REM 2h 1m. Awake 2m. Body battery 91/31. Weight 173.2 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Winter Loop

Relative effort 25. There were a few icy spots. 6.40 mi. Time 1:00:03. Avg Pace 9:23 min/mi. Elev Gain 476 ft. Avg HR 142 bpm.

Niggles: right hamstring and left hip flexor