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