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