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