TWELVE 28 - 31

Week of December 28

Weight change from last week: Monday 172.2 - Sunday 173.2, Delta 1.0

Run days/mileage: 3/14.4

Cycling days/mileage: 3/36.6

X-training time: 0:33

Weekly Intentions

1. be more mindful of situations that lead to excessive eating and drinking 

Weekly Goals

1. run at least 10.6 miles
2. ride at least 47.3 miles
3. begin FTP buildup plan
4. complete at least 2 NTC sessions

Monday

Resting HR 59. Sleep 9h 1m. Deep 56m. Light 6h 0m. REM 2h 5m. Awake 4m. Body battery 92/26. Weight 174.2 lbs. Delta 1.0 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %.

FTP Builder - Foundation

Relative effort 9. 16.33 mi. Time 48:15. Avg Speed 20.3 mph. Elev Gain 125 ft. Avg HR 116 bpm. This is week 1 of FTP Builder program. I may need to increase my FTP setting. 

Niggles: none

Tuesday

Resting HR 63. Sleep 8h 4m. Deep 1h 3m. Light 4h 59m. REM 2h 2m. Awake 4m. Body battery 70/20. Weight 175.0 lbs. Delta 0.7 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.

FTP Builder - Strength

Relative effort 10. 17.80 mi. Time 54:23. Avg Speed 19.6 mph. Elev Gain 148 ft. Avg HR 117 bpm. 

Niggles: none

Track Tuesday

Relative effort 37. 3 x 400m (1:45.6, 1:42.0, 1:37.8) with IR 300m. 

Niggles: I felt better with the 400s, no issues. My right hamstring acted up a bit during the cool down

Wednesday

Resting HR 62. Sleep 9h 27m. Deep 1h 0m. Light 6h 26m. REM 2h 1m. Awake 2m. Body battery 67/23. Weight 174.4 lbs. Delta -0.6 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

I had a lift on the calendar today, but I spent the day lifting and carrying at Justin's, trying to get him settled back in.

Thursday

Resting HR 59. Sleep 9h 37m. Deep 53m. Light 5h 55m. REM 2h 49m. Awake 5m. Body battery 100/49ers 0. Weight 173.9 lbs. Delta -0.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

I missed my ride today helping Justin get his house together.