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
- get 20 miles running
- complete Haute Route
- ride outside (didn't get out this week)
- 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
