Week 4 - January 25 - 31

Week of January 25

Weight change from last week: Monday 174.3 - Saturday 172.1, -2.2 Delta

Run days/mileage: 4/26.0

Cycling days/mileage: 5/103.6

X-training time: 0:34

Weekly Intentions

Train everything, all the time

Weekly Goals

1. 4 runs (only 3)
2. 4 rides (only 3)
3. 3 strength sessions (only 1)
4. 2 yoga sessions (none)

Monday

Resting HR 53. Sleep 8h 33m. Deep 1h 16m. Light 5h 47m. REM 1h 30m. Awake 6m. I slept pretty good considering the stress level in the house this weekend. Body battery 100/45. Weight 171.8 lbs. Delta -0.3 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with 2 slices of leftover pizza from Stefano's. 1 Milky Way 2 cookies. 1 beer and 1 bourbon.

FTP Builder - Foundation

Relative effort 14. I loved this workout. 22.06 mi. Time 1:03:14. Avg Speed 20.9 mph. Elev Gain 174 ft. Avg HR 122 bpm.

Niggles: none

Easy 40

Relative effort 12. 4.33 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain 98 ft. Avg HR 140 bpm.

Niggles: none

Tuesday

Resting HR 57. Sleep 8h 53m. Deep 59m. Light 6h 1m. REM 1h 53m. Awake 10m. Body battery 94/42. Weight 171.4 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with grilled chicken from Calhoun's. 1 Milky Way and 2 cookies. 1 beer.

Track Tuesday

Relative effort 28. 2 x 800 3:22 and 3:16. 

Niggles: none

Wednesday

Resting HR 58. Sleep 8h 44m. Deep 1h 6m. Light 5h 53m. REM 1h 45m. Awake 1m. Body battery 88/36. Weight 171.4 lbs. Delta 0.1 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with spicy wok chow from Wok Chow. 2 cookies. 2 beers. I usually gain a couple pounds following a Chinese food dinner.

NTC Upper Body Express - 17 minutes

FTP Builder -  Foundation

Relative effort 14. 24.06 mi. Time 1:14:22. Avg Speed 19.4 mph. Elev Gain 190 ft. Avg HR 119 bpm

Niggles: none

Thursday

Resting HR 54. Sleep 8h 57m. Deep 1h 30m. Light 6h 15m. REM 1h 12m. Awake 9m. Body battery 98/45. Weight 171.6 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with pinto beans and chips and salsa for home. 1 cookie and 1 Milky Way. 2 beers.

I haven't been feeling feeling good since Tuesday's migraine. The Spicy Wok Chow Tuesday left me with GI issues on Wednesday and Thursday morning I was up at 4:00 A.M. with GI issues. The rest of the day I had a low grade headache. Focused and recovery.  

Friday

Resting HR 60. Sleep 8h 35m. Deep 13m. Light 6h 11m. REM 2h 11m. Awake 36m. I'm not sure that sleep data is worth tracking. I should research and decide. Body battery 97/51. Weight 173.6 lbs. Delta 2.0 lbs. BMI 23.0. Body Fat 8.5 %. It's hard to imagine my body fat going up 0.6 % in one day. Body Water 66.8 %. I fueled my body with fish and chips from Corner 16. No deserts. 3 beers.

FTP Builder - Active Recovery

Relative effort 7. 12.85 mi. Time 40:33. Avg Speed 19.0 mph. Elev Gain 105 ft. Avg HR 115 bpm.

Niggles: none

Saturday

Resting HR 54. Sleep 8h 29m. Deep 48m. Light 6h 29m. REM 1h 12m. Awake 9m. It could have been better. Body battery 100/29. Weight 172.5 lbs. Delta -1.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. I fueled my body with 2 beef patties and a baked potato from home. GF Oreos.

KTC Strawberry Plains 10k

Relative effort 62. It was cold, around 25. I had a goal of sub 46.24. I did it, unofficially 46.07. Splits - 7:34.9, 7:34.0, 7:30.8, 7:24.9, 7:26.6, 7:17.5, 6:30.0 for the the 0.2. I have found a little strength in the mental side of my running. I pushed hard and found the strength push through the finish.

Niggles: my right hamstring is improving

Sunday

Resting HR 54. Sleep 6h 58m. Deep 54m. Light 4h 45m. REM 1h 19m. Awake 3m. Body battery 100/44. Weight 172.0 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. I fueled my body with chicken taco soup and chips and guac from home. GF Oreos and ice cream. 2 beers and 1 bourbon.

Recovery