February Stats

RUNNING - 101.4
RUN ELEVATION - 4,948
RACES - Haute Route
CYCLING - 383.9
CYCLING ELEVATION - 23,241
ALL ACTIVITIES - 485.3

Week 8 - February 22 - 28

Week of February 22

Weight change from last week: Monday 173.9 - Sunday 172.6, -1.3 Delta
Run days/mileage: 5/35.7
Cycling days/mileage: 4/81.3
X-training time: 1:25
Training time: 12:08

Weekly Goals

1. get 20 miles running
2. complete Haute Route
3. ride outside (didn't get out this week)
4. try to cut out sweets - following the weekend and Monday's binge on sweets

Minimum Performance Standards

60-64: 50M 7.77; 100M :14.30; 200M :29.80; 400M 1:07.80; 800M 2:36.40; 1500M 5:35.10

Monday

Resting HR 58. Sleep 8h 55m. Deep 45m. Light 6h 49m. REM 1h 21m. Awake 6m. Body battery 85/29. Weight 173.1 lbs. Delta 0.5 lbs. BMI 22.9. Body Fat 8.4 %. Body Water 66.9 %. I fueled my body with a burrito from SwatTaco. 1 Zebra cake and 1 Milky Way. 3 beers.

NTC Anytime Athlete Recovery Flow - 12 minutes

Recovery Run

Relative effort 7. 3.17 mi. Time 30:42. Avg Pace 9:42 min/mi. Elev Gain 123 ft. Avg HR 132 bpm.

Niggles: none

Tuesday

Resting HR 58. Sleep 8h 44m. Deep 1h 16m. Light 5h 26m. REM 2h 2m. Awake 8m. Body battery 93/32. Weight 173.3 lbs. Delta 0.2 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled my body with a burger and fries from Calhoun's. 1 Milky Way and 1 Zebra cake. 2 beers.

Planet Fitness strength and mobility - 34 minutes

Track Tuesday

Relative effort 28. 2 x 600/200 2:29.2 & 0:41.1 / 2:23.8 & 0:41.5.

Niggles: on the cusp of a breakdown, maybe

Wednesday

Resting HR 60. Sleep 9h 1m. Deep 1h 12m. Light 6h 6m. REM 1h 43m. Awake 3m. Body battery 71/33. Weight 173.3 lbs. Delta 0.0 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. I fueled my body with gumbo from Emma's. 1 Zebra cake, 2 Oreo cookies. 3 beers.

WNR

Relative effort 27. 5.45 mi. Time 50:01. Avg Pace 9:11 min/mi. Elev Gain 451 ft. Avg HR 145 bpm

Niggles: none

Thursday

Resting HR 61. Sleep 7h 51m. Deep 1h 10m. Light 4h 46m. REM 1h 55m. Awake 17m. Body battery 71/41. Weight 173.7 lbs. Delta 0.5 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. I fueled my body with wings from Abridged. A few Oreo cookies. 3 beers.

Planet Fitness strength and mobility: 30 minutes

Chasing Miles

Relative effort 24. 7.21 mi. Time 1:07:22. Avg Pace 9:21 min/mi. Elev Gain 218 ft. Avg HR 140 bpm.

Niggles: none to speak of

Friday

Resting HR 58. Sleep 6h 33m. Deep 1h 15m. Light 4h 4m. REM 1h 14m. Awake 3m. Body battery 80/35. Weight 173.4 lbs. Delta -0.3 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled my body with hamburgers from home. 1 Milky Way. No alcohol. 

Zwift - Haute Route Watopia 2021 Stage 1 (D)

Place 8. Relative effort 65. 34.61 mi. Time 2:11:02. Avg Speed 15.8 mph. Elev Gain 2,943 ft. Avg HR 139 bpm. 

Niggles: my butt hurts

Saturday

Resting HR 56. Sleep 9h 42m. Deep 1h 8m. Light 6h 17m. REM 2h 17m. Awake 1m. Body battery 100/26. Weight 171.6 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with bbq chicken from home. 1 Milky Way and ice cream. No alcohol.

Zwift - Haute Route Watopia 2021 Stage 2 (D)

Place 13. Relative effort 86. 33.97 mi. Time 2:20:25. Avg Speed 14.5 mph. Elev Gain. 4,104 ft. Avg HR 142 bpm. 

Niggles: my butt still hurts

Sunday

Resting HR 60. Sleep 8h 59m. Deep 1h 33m. Light 5h 11m. REM 2h 15m. Awake --. Body battery 79/19. Weight 171.5 lbs. Delta -0.2 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with Half a plate of pasta from Penne for Your Thoughts. 2 beers. 

Zwift - Haute Route Watopia 2021 Stage 3 (D)

Place 25. Relative effort 51. 29.10 mi. Time 2:52:58. Avg Speed 10.1 mph. Elev Gain 5,636 ft. Avg HR 129 bpm. This may have been the hardest thing I have ever done.

Niggles: same as the other days

Week 7 - February 15 - 21

Week of February 15

Weight change from last week: Monday 173.2 - Sunday 173.6, -0.4 Delta

Run days/mileage: 3/20.0

Cycling days/mileage: 5/93.4

X-training time: 1:15
Training time: 9:16

Weekly Goals

1. 100 run miles for the month, need to average 28 miles per week
2. more climbing on the trainer
3. more mobility work

Things to Do

1. I really need a hair cut

Monday

Resting HR 56. Sleep 8h 48m. Deep 58m. Light 6h 10m. REM 1h 40m. Awake 5m. The neighbor's dog barked incessantly last night. Body battery 100/28. Weight 173.9 lbs. Delta 0.3 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.7 %. I fueled my body with fish and chips from Corner 16. Snacked on popcorn. A few Oreo cookies and 1 Milky Way. 2 beers and 1 rum and Diet Coke.

1 Hour Plus Strides

Relative effort 17. 7.00 mi. Time 1:02:41. Avg Pace 8:57 min/mi. Elev Gain 262 ft. Avg HR 136 bpm. I felt really good. I had a HR jump around mile 5 that was not elevation related. I'm not sure what happened there.

Niggles: none

NTC Runner Cool-Down - 9 minutes

Innsbruck

Relative effort 22. 15.20 mi. Time 1:02:59. Avg Speed 14.5 mph. Elev Gain 1,624 ft. Avg HR 133 bpm. I got some climbing in with this one.

Niggles: none

Tuesday

Resting HR 60. Sleep 8h 11m. Deep 1h 32m. Light 4h 40m. REM 1h 59m. Awake 2m. Body battery 70/37. I may need to get in a nap or some quiet time today. Weight 173.4 lbs. Delta -0.5 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled my body with chicken fajitas from Don Gallo. A few Oreo cookies. 1 beer and 1 tequila.

Planet Fitness strength and mobility - 30 minutes

Track Tuesday

Relative effort 34. 3 x 400 (1:42.4, 1:34.6, 1:36.1), 3 x 200 (0:45.0, 0:43.9, 0:43.3). I feel pretty good about these times and effort.

Niggles: none, it seems like the right hamstring is finally well

NTC Wind-Down Yoga Flow - 15 minutes

Wednesday

My watch crapped out not long after yoga and I got HR, sleep, or body battery data. Weight 171.4 lbs. Delta -2.0 lbs. BMI 22.7. Body Fat 7.8 % Body Water 67.3 %. I fueled my body with a burger and fries from Double Dogs. A few Oreo cookies. 1 beer. 

Yorkshire

Relative effort 10. 12.08 mi. Time 50:25. Avg Speed 14.4 mph. Elev Gain 1,266 ft. Avg HR 120 bpm. A little easy climbing.

Niggles: none

WNR

Relative effort 9. 3.01 mi. Time 31:16. Avg Pace 10:24 min/mi. Elev Gain 164 ft. Avg HR 131 bpm.

Niggles: This was a complete failure. I didn't fuel good enough throughout the day and I paid dearly for it.

Thursday

Resting HR 58. Sleep 8h 27m. Deep 54m. Light 5h 0m. REM 2h 33m Awake 9m. Body battery 86/38. Weight 171.9 lbs. Delta 0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body with steak Calhoun. Several Oreo cookies. No alcohol.

Planet Fitness strength, core, and mobility - 31 minutes

London

Relative effort 13. 18.90 mi. Time 1:00:16. Avg Speed 18.8 mph. Elev Gain 486 ft. Avg HR 124 bpm.

Niggles: none

Friday

Resting HR 56. Sleep 7h 48m. Deep 8m. Light 5h 51m. REM 1h 49m. Awake 9m. I did not sleep good, every time I plan an early morning run I struggle. Garmin suggested recovery today due to poor sleep. Body battery 97/49. Weight 171.0 lbs. Delta -0.9 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with homemade soup. A few Oreo cookies and 1 Milky Way. 2 beers.

Mostly Easy Run with Hills

Relative effort 30. 7.68 mi. Time 1:10:03. Avg Pace 9:08 min/mi. Elev Gain 438 ft. Avg HR 142 bpm.

Niggles: none

Saturday

Resting HR 55. Sleep 8h 16m. Deep 32m. Light 6h 1m. REM 1h 43m. Awake 13m. Body battery 100/34. Weight 170.7 lbs. Delta -0.4 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with 2 burgers and fries from home. 1 Milky Way and ice cream. 1 beer and 1 bourbon.

Watopia

Relative effort 35. 35.09 mi. Time 2:09:01. Avg Speed 16.3 mph. Elev Gain 2,060 ft. Avg HR 131 bpm. My longest trainer ride to date.

Niggles: none, although I do get a hot spot in my groin

Sunday

Resting HR 60. Sleep 8h 17m. Deep 47m. Light 6h 10m. REM 1h 20m. Awake 7m. Body battery 81/. Weight 172.6 lbs. Delta 1.9 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. I fueled my body with pizza from Stefano's. 1 Milky Way, 3 Oreo cookies, 1 Little Debbie Zebra cake. 3 beers.

Whitestone Relay

Relative effort 32. 12.00 mi. Time 2:01:38. Avg Pace 10:08 min/mi. Elev Gain 841 ft. Avg HR 132 bpm. This was a very fun run.

Niggles: none

Week 6 - February 8 - 14

Week of February 8

Weight change from last week: Monday 172.3 - Sunday 171.0, -1.3 Delta

Run days/mileage: 4/24.6

Cycling days/mileage: 5/106.8

X-training time: 1:36

Weekly Goals

1. continue going to the gym
2. take vitamins
3. do everything all the time

Monday

Resting HR 55. Sleep 8h 22m. Deep 13m. Light 6h 15m. REM 1h 54m. Awake 7m. Body battery 100/35. Weight 173.2 lbs. Delta 2.2 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. I fueled my body with pork BBQ from M&M and lot's of Super Bowl snack foods. Lots of cookies. 3 beers.

Yorkshire

Relative effort 12. This was a relatively easy ride with the goal being zone 2. 17.36 mi. Time 1:02:13. Avg Speed 16.7 mph. Elev Gain 1,611 ft. Avg HR 118 bpm

Niggles: none

Calhoun's to Chestnut Ridge

Relative effort 12. I felt sluggish to start but warmed up 4.66 mi. Time 41:58. Avg Pace 9:00 min/mi. Elev Gain 144 ft. Avg HR 138 bpm. 

Niggles: none

Tuesday

Resting HR 61. Sleep 6h 57m. Deep 8m. Light 5h 30m. REM 1h 19m. Awake 2m. Body battery 75/36. Weight 172.0 lbs. Delta -1.2 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body with a hamburger and fries from Calhoun's. A couple GF Oreos and a Milky Way. 2 beers.

Planet Fitness strength and mobility - 35 minutes

Track Tuesday

Relative effort 20. 5 x 300: 1:10.5, 1:09.1, 1:06.9, 1:05.9, 1:08.7. All 5 were a good effort just below 1 mile PR pace. 

Niggles: none, booty lock though

Wednesday

Resting HR 60. Sleep 7h 54m. Deep 43m. Light 5h 10m. REM 2h 1m. Awake 4m. Body battery 84/41. Weight 171.4 lbs. Delta -0.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with a pick 2 from Panera, bake potato soup and a roasted turkey & avocado BLT. A few Oreos and ice cream. 1 beer and 1 bourbon. 

London

Relative effort 18. 21.34 mi. Time 1:00:18. Avg Speed 21.2 mph. Elev Gain 505 ft Avg HR 131 bpm.

Niggles: none

Thursday

Resting HR 55. Sleep 8h 23m. Deep 30m. Light 6h 15m. REM 1h 38m. Awake 4m. Body battery 100/43. Weight 173.3 lbs. Delta 1.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled my body with Kung Pao chicken from Golden Garden. Ice cream. 2 bourbons. It rarely fails, when I eat Chinese food my weight is up 1-2 pounds the following day. Can this be good for my body?

Planet Fitness strength and mobility - 30 minutes

TDZ Stage 8

Relative effort 31. 20.84 mi. Time 54:14. Avg Speed 23.1 mph. Elev Gain 367 ft. Avg HR 140 bpm. This was a good effort and lots of fun.

Niggles: none

Friday

Resting HR 58. Sleep 9h 6m. Deep 54m. Light 6h 12m. REM 2h 0m. Awake 6m. Body battery 93/46. Weight 172.1 lbs. Delta -1.2 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with 2 hamburgers and chips from home. 1 Milky Way and 3 Oreo cookies. 2 beers.

New York

This ride didn't upload. There is fit file but it seems to be corrupt. I've sent the fit files and logs to Zwift.

Relative effort TBD. At 40:10 I had 10.70 mi. Avg Speed 16.0 mph. Elev Gain 970 ft. Calories 352 C.

Niggles: none

Saturday

Resting HR 53. Sleep 8h 50m. Deep 26m. Light 5h 13m. REM 3h 11m. Awake 2m. Body battery 100/46. Weight . I fueled my body with chopped streak. peas, and baked potato. 1 Milky Way and a few Oreos with milk. 1 beer and 1 bourbon.

Morning Long Run

Relative effort 36. 10.28 mi. Time 1:35:02. Avg Pace 9:15 min/mi. Elev Gain 492 ft. Avg HR 141 bpm.

Niggles: The elevation got my right hip flexor a little irritated.

Sunday

Resting HR 55. Sleep 10h 19m. Deep --. Light 8h 8m. REM 2h 11m. Awake 1m. Body battery 100/51. Weight 173.6 lbs. Delta 1.1 lbs. BMI 23.0 Body Fat 8.5 %. Body Water 66.8 %. I fueled my body with Kung Pao chicken from Golden Garden. 1 Milky Way and a few Oreos. 1 beer.

Zwift - Richmond

Relative effort 12. 20.93 mi. Time 1:10:18. Avg Speed 17.9 mph. Elev Gain 860 ft. Avg HR 113 bpm.

Niggles: none

Week 5 - February 1 - 7

Week of February 1

Weight change from last week: Monday 171.8 - Sunday 172.0, 0.2 Delta

Run days/mileage: 3/17.7

Cycling days/mileage: 3/59.0

X-training time: 0:17

Weekly Goals

1. get back to the gym
2. take vitamins
3. do everything all the time

Monday

Resting HR 50. Sleep 8h 26m. Deep 26m. Light 5h 57m. REM 2h 3m. Awake 12m. Body battery 100/58. Weight 172.3 lbs. Delta 0.3 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with a bacon and cheese potato from McAllister's. Ice cream and a couple Oreo cookies. 1 bourbon.

TDZ Stage 6: Longer Ride

Relative effort 43. 22.20 mi. Time 1:01:54. Avg Speed 21.5 mph. Elev Gain 1,010 ft. Avg HR 143 bpm.

Niggles: none

Tuesday

Resting HR 58. Sleep 8h 29m. Deep 1h 10m. Light 5h 39m. REM 1h 40m. Awake 22m. Body battery 69/40. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with a burger and fries from Calhoun's. 1 Milky Way. 3 Mountain Light beers.

Planet Fitness strength and mobility - 30 minutes

Chiropractor appointment - Lots of upper back and neck, cracking and popping

Track Tuesday

Relative effort 26. 1 x 600 in 2:40.2, 2 x 200 in 0:44.7 and 0:44.4. 

Niggles: I almost got booty lock

Wednesday

Resting HR 60. Sleep 8h 2m. Deep 45m. Light 4h 38m. REM 2h 39m. Awake 5m. Body battery 64/17. Weight 172.4 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. I fueled my body with tacos, fries, and beans from Emma's Southern Kitchen. 2 milky Ways and ice cream. 2 beers.

NTC Body Burn: Total Body - 20 minutes

FTP Builder - Foundation

Relative effort 13. 21.54 mi. Time 1:03:13. Avg Speed 20.4 mph. Elev Gain 167 ft. Avg HR 123 bpm.

Niggles: none

WNR

Relative effort 29. 5.14 mi. Time 46:12. Avg Pace 9:00 min/mi. Elev Gain 413 ft. Avg HR 147 bpm. Maybe a little faster than I needed.

Niggles: none

Thursday

Resting HR 59. Sleep 7h 40m. Deep 9m. Light 4h 57m. REM 2h 34m. Awake 3m. Body battery 58/20. Weight 171.8 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 7.9 % Body Water 67.2 %. I fueled my body with Hard Knox pizza. 1 beer.

Planet Fitness strength and mobility - 31 minutes

FTP Builder - Free Ride

Relative effort 7. 13.24 mi. Time 45:13. Avg Speed 17.6 mph. Elev Gain 105 ft. Avg HR 105 bpm.

Niggles: none

Friday

Resting HR 56. Sleep 9h 12m. Deep 51m. Light 6h 17m. REM 2h 4m. Awake 4m. Body battery 100/30. Weight 171.1 lbs. Delta -0.7 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with pasta from Penne for Your Thoughts. Blue Bell chocolate. 1 bourbon.

NTC Rise & Flow Yoga - 15 minutes

Easy 40

Relative effort 11. 4.32 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain 118 ft. Avg HR 137 bpm. Today was awesome, the sun was shining and I wish I had an hour run on the calendar.

Niggles: none

FTP Builder - Foundation

Relative effort 20. 23.31 mi. Time 1:13:44. Avg Speed 19.0 mph. Elev Gain 190 ft. Avg HR 129 bpm. I watched Netflix while riding, that was useful.

Niggles: none

Saturday

Resting HR 58. Sleep 8h 12m. Deep 19m. Light 6h 11m. REM 1h 42m. Awake 6m. Body battery 81/36. Weight 170.0 lbs. Delta -1.1 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with pork chop, beans, and potato from home. 1 Milky Way. 

Roadkill Long Run

Relative effort 32. 10.22 mi. Time 1:35:00. Avg Pace 9:18 min/mi. Elev Gain 427 ft. Avg HR 140 bpm.

Niggles: My right ankle acted up a bit. Also, my right hamstring tightened on some of the later hills. 

Sunday

Resting HR 55. Sleep 9h 42m. Deep 18m. Light 7h 15m. REM 2h 9m. Awake 4m. Body battery 100/42. Weight 171.0 lbs. Delta 1.0 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. I fueled my body with a burrito from SwatTaco. 1 Milky Way. 2 beers.

FTP Builder - Threshold Development

Relative effort 34. 26.51 mi. Time 1:14:19. Avg Speed 21.4 mph. Elev Gain 210 ft. Avg HR. 133 bpm.

Niggles: none