Week 3 - January 18 - 24

Week of January 18

Weight change from last week: Monday 172.3 - Sunday 174.6, +2.3 Delta

Run days/mileage: 4/27.3 KTC 10 Miler

Cycling days/mileage: 2/41.7

X-training time: 0:17

Week 4 of FTP Builder program.

Weekly Goals

1. 4 runs ✓
2. 5 rides ✓
3. 3 NTC (only 2)

Monday

Resting HR 53. Sleep 8h 9m. Deep 26m. Light 5h 44m. REM 1h 59m. Awake 10m. Body battery 100/35. Weight 174.3 lbs. Delta -0.3 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %. I fueled my body with hamburgers from home. 1 Milky Way and 1 Klondike Bar. 3 beers.

FTP Builder - Foundation

Relative effort 12. 22.65 mi. Time 1:06:12. Avg Speed 20.5 mph. Elev Gain 184 ft. Avg HR 117 bpm.

Niggles: both hamstrings tightened up, the right more than left.

Evening Run

Relative effort 26. 4.76 mi. Time 42:01. Avg Pace 8:50 min/mi. Elev Gain 243 ft. Avg HR 146 bpm.

Niggles: none, which is surprising since I had hamstring issues during and post-ride 

Tuesday

Resting HR 57. Sleep 9h 9m. Deep 1h 4m. Light 5h 42m. REM 2h 23m. Awake 3m. Body battery 82/40. Weight 170.6 lbs. Delta -3.7 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with baked chicken pasta from home. 1 Hershey Bar and a bowl of ice cream. 1 glass of wine and 1 bourbon.

NTC Quick Six Yoga - 13 minutes

NTC Shoulder Shaper - 21 minutes

Track Tuesday

Relative effort 35. 6 x 200 (45.9, 48.4, 48.3, 47.0, 46.0, 46.0) average 46.9

Niggles: My right hamstring is the weakest link.

Wednesday

Resting HR 58. Sleep 8h 12m. Deep 36m. Light 6h 17m. REM 1h 19m. Awake 2m. I slept through the night. Body battery 69/25. Weight 171.4 lbs. Delta 0.7 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with chicken, waffle, and fries from Waffley Good. 1 Klondike Bar and 2 scoops of Turtle Track ice cream. 2 Michelob Ultras.

FTP Builder - Intermittent

Relative effort 16. 20.38 mi. Time 1:02:15. Avg Speed 19.6 mph. Elev Gain 167 ft. Avg HR 126 bpm. This was a hard one. GAINZ!

Niggles: both hamstrings and calves were cramping up a bit

Thursday

Resting HR 59. Sleep 8h 17m. Deep 41m. Light 5h 34m. REM 2h 2m. Awake 1m. Body battery 75/21. Weight 170.0 lbs. Delta -1.4 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with 2 burgers from home. 2 scoops of Turtle Track ice cream. 2 bourbons.

FTP Builder - Active Recovery

Relative effort 7. 13.68 mi. Time 40:15. Avg Speed 20.4 mph. Elev Gain 105 ft. Avg HR 115 bpm

Niggles: none

Rita's Briarcliff Extended

Relative effort 31. 6.49 mi. Time 1:00:02. Avg Pace 9:15 min/mi. Elev Gain 269 ft. Avg HR 144 bpm.

Niggles: none

Friday

Resting HR 62. Sleep 9h 14m. Deep 1h 14m. Light 6h 33m. REM 1h 27m. Awake 2m. Body battery 50/21. Weight 170.2 lbs. Delta 0.2 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. I fueled my body with wings from Penne for Your Thoughts. 1 piece of cheesecake and 2 cookies. 1 rum drink.

FTP Builder - Foundation

Relative effort 20. 23.15 mi. Time 1:11:37. Avg Speed 19.4 mph. Elev Gain 187 ft. Avg HR 129 bpm

Niggles: none

Saturday

Resting HR 60. Sleep 8h 40m. Deep 1h 9m. Light 5h 6m. REM 2h 25m. Awake 3m. I slept good until about 2:30 then it was a struggle until 6:30. Body battery 65/27. Weight 172.1 lbs. Delta 1.9 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. I fueled my body on a GF pizza from Stefano's, all but 2 slices. Too many cookies. 2 beers.

Faster Finish

Relative effort 50. 60 minutes low aerobic and 20 minutes high aerobic. 9.47 mi. Time 1:25:01. Avg Pace 8:59 min/mi. Elev Gain 610 ft. Avg HR 145 bpm.

Niggles: none

"Train everything, all the time"

1. Speed
2. Stamina
3. Skill - balance and coordination
4. Suppleness
5. Strength - hill repeats, step ups, squats, and Olympic lifts

Sunday

Resting HR 59. Sleep 10h 14m. Deep 51m. Light 6h 59m. REM 2h 24m. Awake 2m. If you lie in bed and watch videos, Garmin thinks you are asleep. Body battery 100/53. I did not weigh today. I fueled by body with beef stew from home and popcorn. Ice cream and cookies. Sort of a binge. 2 beers from Alliance.

It is shaping up to be a shitty day. Some people can get mad about one thing when something completely different is bothering them. Also, what does it mean when one person is mean/rude/hurtful to another person and when the person in which the mean/rude/hurtful is was directed reacts in kind, the initiator is then pissed about that?

I can't say that I'm looking forward to retirement.

FTP Builder - Tempo

Relative effort 17. ERG was not working and it made the workout more frustrating. 23.81 mi. Time 1:10:28. Avg Speed 20.3 mph. Elev Gain 190 ft. Avg HR 122 bpm. 

Niggles: none