Week 2 - January 11 - 17

Week of January 11

Weight change from last week: Monday 172.6 - Sunday 171.7, -0.9 Delta

Run days/mileage: 4/31.0

Cycling days/mileage: 5/97.9

X-training time: 0:49

This begins week 3 of FTP Builder training program.

Monday

Resting HR 57. Sleep 8h 1m. Deep 20m. Light 6h 25m. REM 1h 16m. Awake 4m. I woke up much too early. Body battery 90/46. Weight 172.3 lbs. Delta 0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with homemade hamburger helper. I probably had 2 servings; I was hungry. 1 Hershey Bar, 1 Milky Way, and a Fatboy. 2 beers and 1 glass of wine.  

Snowy Lunch Run

Relative effort 19. 5.40 mi. Time 50:02. Avg Pace 9:16 min/mi. Elev Gain 187 ft. Avg HR 142 bpm. Mostly zone 2.

Niggles: Everything went ok with the exception of a right calf scare about a half a mile in. 

Tuesday

Resting HR 57. Sleep 9h 11m. Deep 14m. Light 6h 45m. REM 2h 12m. Awake 9m. Body battery 100/32. Weight 171.8 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body with Wild Wing Cafe and chips with salsa. 1 Hershey Bar and 1 Milky Way. 2 beers.

Ftp Builder - Foundation

Relative effort 11. 18.63 mi. Time 54:16. Avg Speed 20.6 mph. Elev Gain 148 ft. Avg HR 125 bpm. 

Niggles: none

Intervals

Relative effort 26. 4 x 600 (2:35.1, 2:29.8, 2:30.5, 2:32.1) with IR 400. I want to get faster. 

Niggles: none

Wednesday

Resting HR 62. Sleep 8h 23m. Deep 59m. Light 5h 16m. REM 2h 8m. Awake 2m. Body battery 65/27. Weight 170.4 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. This is the lightest I've been in a while. I fueled my body with Panera choose 2, Baked Potato soup and Roasted Turkey & Avocado BLT. 1 Hershey Bar and 1 Fatboy. 1 bourbon.

FTP Builder - Strength

Relative effort 14. 23.05 mi. Time 1:09:17. Avg Speed 20.0 mph. Elev Gain 187 ft. Avg HR 122 bpm. I started this one a little tired.

Niggles: none

Thursday

Resting HR 61. Sleep 9h 9m. Deep 1h 4m. Light 5h 44m. REM 2h 21m. Awake 19m. Body battery 88/38. Weight 171.9 lbs. Delta 1.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body on a veggie pizza from Wood Oven Eats (it wasn't very good, so I only ate half). 1 Hershey Bar and 1 Milky Way. 1 bourbon and 1 beer.

Winter Loop

Relative effort 25. 5.39 mi. Time 49:33. Avg Pace 9:11 min/mi. Elev Gain 423 ft. Avg HR 144 bpm.

Niggles: none

Friday

Resting HR 58. Sleep 9h 33m. Deep 23m. Light 7h 34m. REM 1h 36m. Awake 6m. Saying sleep wasn't great would be an understatement. I do seem to be good at lying still enough that Garmin thinks I'm sleeping. Body battery 99/52. Weight 173.0 lbs. Delta 1.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled my body with Kung Pao chicken from Golden Garden, I was very hungry. 1 Milky Way. No alcohol.

Saturday

Resting HR 52. Sleep a little better. 7h 28m. Deep 59m. Light 4h 50m. REM 1h 39m. Awake 3m. Body battery 100/32. Weight 173.2 lbs. Delta 0.2 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. I fueled my body with a hamburger and fries from D&B. 1 Klondike Bar and Hershey Bar. No alcohol.

KTC 10 Miler

Relative effort 130. I won the Senior Grand Master division. 1:18.49. Overall Male 44. Overall 57. Pace 7:54. I let a CR get away from me in the first 4 miles, but it wasn't a day for records, just racing. 

Niggles: My right hamstring is still an issue but it doesn't limit my running. It is more of an issue on the hills. The race did get the glutes going. 

Sunday

Resting HR 57. Sleep 8h 29m. Deep 59m. Light 6h 1m. REM 1h 29m. Awake 23m. Body battery 96/36. Weight 174.6 lbs. Delta 1.4 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %. I fueled my body with Ale steak, potatoes, and tomato pie from Corner 16. 1 Milky Way and 1 Klondike Bar. 3 Mountain Lights. 

I am tired today and will opt for a full recovery.