Week 1 - January 4 - 10

Week of January 4

Weight change from last week: Monday 174.2 - Sunday 172.7, -1.5 Delta

Run days/mileage: 3/21.2

Cycling days/mileage: 4/72.3

X-training time: functional training by helping Justin move back into his house

This begins week 2 of FTP Builder training plan. I'm a little excited about this and the Looking Glass Tour century goal. Also, it would be awesome if I can have a little of the racing success that Justin is having.

Monday

Resting HR 57. Sleep 8h 23m. Deep 36m. Light 6h 37m. REM 1h 10m. Awake 9m. Body battery 100/27. Weight 172.6 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Easy Morning Run

Relative effort 18. The 1 hour easy run should be a staple of every runner's training plan. 6.46 mi. Time 1:00:04. Avg Pace 9:18 min/mi. Elev Gain 200 ft. Avg HR 138 bpm.

Niggles: my right hamstring was a bit of an issue, but much better.

FTP Builder - Foundation

Relative effort 10. 17.69 mi. Time 53:13. Avg Speed 19.9 mph. Elev Gain 148 ft. Avg HR 120 bpm

Niggles: none

I signed up for the KTC 10 Miler and Strawberry Plains 10k. 

Tuesday

Resting HR 56. Sleep 9h 33m. Deep 1h 16m. Light 6h 28m. REM 1h 49m. Awake 1m. Body battery 100/35. Weight 174.0 lbs. Delta 1.4 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I fueled my body with a whole GF pizza last night. 1 beer and a half shot of bourbon.

NTC Upper Body Sculpt - 24 minutes

Track Tuesday

Relative effort 44. Yikes, that is high. 2 x 200m (47.4, 48.3), 800m (3:31.4), 2 x 200m (48.2, 46.1). Also, lots of elevation (240) to and from the track. 

Niggles: Pretty much the same as last week, my right hamstring tightened up during the cooldown.

What will we do when the pandemic is over? Be grateful, reminisce about what was good, or sink back into the way things were before? I am definitely ready for some beer and sunshine.

Wednesday

Resting HR 59. Sleep 8h 5m. Deep 39m. Light 5h 29m. REM 1h 57m. Awake 6m. Body battery 93/43. Weight 173.3 lbs. Delta -0.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled by body with chicken Calhoun and ice cream last night. 1 beer.

NTC Glutes & Glory - 15 minutes

FTP Builder - Active Recovery

Relative effort 7. 14.59 mi. Time 44:16. Avg Speed 19.8 mph. Elev Gain 121 ft. Avg HR 108 bpm.

Niggles: none

Thursday

Resting HR 58. Sleep 8h 46m. Deep 1h 0m. Light 5h 23m. REM 2h 23m. Awake 14m. Body battery 94/36. Weight 172.9 lbs. Delta -0.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled by body on an Italian sub from Penne for Your Thoughts. 2 beers.

NTC Wake Up Warm Up - 11 minutes

Easy Lunch Run

Relative effort 25. 6.01 mi. Time 53:54. Avg Pace 8:58 min/mi. Elev Gain 200 ft. Avg HR 144 bpm.

Niggles: My right hamstring continues to act up, but seems to be improving

FTP Builder - Strength

Relative effort 12. 18.15 mi. Time 58:40. Avg Speed 18.6 mph. Elev Gain 148 ft. Avg HR 121 bpm.

Niggles: none during the ride, but after, my left hip bothered me a little - the Hypervolt made it better

Friday

Resting HR 59. Sleep 8h 45m. Deep 1h 5m. Light 6h 10m. REM 1h 30m. Awake 8m. I woke up tired. Body battery 84/42. Weight 172.8 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled my body at home last night with a burger and chips. 1 beer and 2 bourbons.

FTP Builder - Foundation

Relative effort 11. 19.39 mi. Time 58:13. Avg Speed 20.0 mph. Elev Gain 151 ft. Avg HR 120 bpm.

Niggles: none - worked on recovery with lower body Hypervolt session

Saturday

Resting HR 60. Sleep 8h 38m. Deep 24m. Light 5h 46m. REM 2h 28m. Awake 7m. Body battery 89/23. Weight 173.6 lbs. Delta 0.8 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. I fueled my body with chicken fajitas from Don Gallo, no desserts. 1 beer and 1 bourbon. 

Long Run with Roadkill

Relative effort 65. 13.08 mi. Time 2:00:01. Avg Pace 9:10 min/mi. Elev Gain 518 ft. Avg HR 143 bpm. The last 20 minutes was tempo around 8:10 pace. 

Niggles: During the tempo, my entire posterior chain was on fire. 

Sunday

Resting HR 57. Sleep 8h 28m. Deep 50m. Light 5h 53m. REM 1h 45m. Awake 3m. Body battery 100/36. Weight 171.7 lbs. Delta -2.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. Pretty hungry all day post long run. I fueled my body with 2 bowls of chili at lunch and dinner was peanut butter and banana sandwich with chips. 1 Milky Way, 1 Hershey Bar, and 1 Fatboy. 2 beers. I may have overdone the sweets. 

FTP Builder - Tempo

Relative effort 20. 28.11 mi. Time 1:22:17. Avg Speed 20.5 mph. Elev Gain 220 ft. Avg HR 126 bpm. Week 2 of FTP Builder is done and dusted.

Niggles: none