TWELVE 7 - 13

Final Week of 5k Training

Unfortunately, I turned my ankle during the Dirty South race and it is sore. I plan to take a couple recovery days.

Monday 7

Resting HR 52. Sleep 8h 44m. Deep 27m. Light 6h 53m. REM 1h 24m. Awake 1m. Body battery 100/49. Weight 173.6 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

I woke early and felt like I've been in a wreck. My ankle and back were both screaming at me, so I decided to take a PTO. I was in bed from 1:00 to 4:00.

Tuesday 8

Resting HR 54. Sleep 7h 54m. Deep 13m. Light 5h 58m. REM 1h 43m. Awake 9m. Body battery 98/44. I woke up really early but overall it was a good night's sleep. Weight 174.0 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

Gym session at Planet Fitness: Smith machine - squats and bench. Selectorized machine - back extension and row. Dumbbell - shoulder combo. KB - calf. Core and mobility.

2020 for the win! Today I had a tooth break.

I had a chiropractor appointment today and he said I had a lot of tightness in my my lumbar musculature, I don't remember which side.

Wednesday 9

Resting HR 54. Sleep 8h 27m. Deep 17m. Light 6h 26m. REM 1h 44m. Awake 5m. Body battery 80/17. Weight 173.6 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Intervals

Relative effort 19. 10 x 1 minute (6:51, 6:46, 6:52, 6:53, 6:41, 6:29, 6:31, 6:38)

Niggles: My right calf tightened up early in my cool down. My ankle seemed to be ok.

Thursday 10

My right calf got more sore as yesterday evening progressed and upon waking today my right ankle is sore. The ankle soreness doesn't linger but is concerning. With this, I decided to cancel my goal race, the Pigeon Forge 5k.

This morning I had an appointment with the dentist for a cleaning and to have him access my broken tooth. While sitting in the dentist office parking lot, I get a text from Kristen telling me she had been exposed to COVID 19 on Tuesday and since we were together on the Wednesday I cancelled my appointment.

Resting HR 53. Sleep 8h 27m. Deep 11m. Light 6h 13m. REM 2h 3m. Awake 2m. Body battery 41/17. Weight 173.3 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Strength session at home: goblet squat, deadlift, plank, mobility, ankle inversion & eversion, lateral raise, chest press, row, and snatch.

Zwift London

Relative effort 15. 20.33 mi. Time 1:00:09. Avg Speed 20.3 mph. Elev Gain 482 ft. Avg HR 125 bpm.

Niggles: none

Friday 11

Resting HR 61. Sleep, I woke early, around 11:30 and had a bad taste in my mouth like I had thrown up.  9h 28m. Deep 34m. Light 7h 59m. REM 55m. Awake 5m. Body battery 56/19. Weight 175.3 lbs. Delta 2.0 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Easy Lunch Run

Relative effort 14. 5.01 mi. Time 46:07. Avg Pace 9:13 min/mi. Elev Gain 108 ft. Avg HR 141 bpm. 

Niggles: left heel and right calf. My GCT Balance was the worse I've ever seen at L53 R47. It is no wonder I am constantly having lower extremity issues.

Saturday 12

Resting HR 59. Sleep 8h 40m. Deep 15m. Light 5h 24m. REM 3h 1m. Awake 2m. Body battery 79/27. Weight 174.6 lbs. Delta -0.7 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

Long Run

Relative effort 36. 10.01 mi. Time 1:33:31. Avg Pace 9:21 min/mi. Elev Gain 472 ft. Avg HR 142 bpm. 

Niggles: My left calf was fine, no issues. My right hamstring and left glute both were sore.

Sunday 13

Resting HR 61. Sleep 9h 30m. Deep --. Light 7h 9m. REM 2h 21m. Awake 7m. Body battery 79/30. Weight 173.1 lbs. Delta -1.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

South Knox

Relative effort 38. 28.14 mi. Time 1:55:53. Avg Speed 14.6 mph. Elev Gain 1,982 ft. Avg HR 131 bpm. This was a fun, hilly ride on some new to me roads.

Niggles: I had a couple of calf bings but nothing significant.