March Stats

RUNNING - 111.1
RUN ELEVATION - 4,879
RACES - none
CYCLING - 435.9
CYCLING ELEVATION - 24,049
ALL ACTIVITIES - 547.0

Week 13 - March 28 - 31

Week of March 28

Previous week

Average weight: 169.3

Delta from previous week: - 0.8

Run days/mileage: 3/23.7

Cycling days/mileage: 4/104.4

X-training time: 0:32

Training time: 10:07

Monday

Resting HR 57. Sleep 8h 20m. Deep 49m. Light 5h 43m. REM 1h 48m. Awake 3m. Body battery 94/34. Weight 168.2 lbs. Delta -1.9 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %. I fueled my body with burgers and chips from Kristen's house.

Yoga For Lower Back Pain | Yoga With Adriene - 15 minutes

Easy Run with Strides

Relative effort 8. 3.62 mi. Time 33:29. Avg Pace 9:16 min/mi. Elev Gain 50 ft. Avg HR 134 bpm.

Niggles: My glutes got fired up on the strides

Marina to Wisconsin

Relative effort 22. 20.91 mi. Time 1:15:29. Avg Speed 16.6 mph. Elev Gain 987 ft. Avg HR 129 bpm. PR'd Hello, Wisconsin!.

Niggles: none

Tuesday

Resting HR 57. Sleep 7h 29m. Deep 43m. Light 5h 30m. REM 1h 16m. Awake 5m. I will need a nap today. Body battery 71/36. Weight 169.7 lbs. Delta 1.5 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with a pork plate, cole slaw and fries from Calhoun's. 1 piece of cake and 1 Milky Way. 2 MT. Light beers.

Planet Fitness Strength and Mobility - 32 minutes

Greenway Intervals with The Long Run

Relative effort 48. This was a good one. 1 x mile - 6:55.9. 2 x 1/2 mile - 3:23.1 & 3:23.6. 4 x 1/4 mile - 1:32.3, 1:38.3, 1:36.1, & 1:39.6. This was the second week we couldn't access the track.

Niggles: My left calf wanted to twitch or cramp during the warm up but no acting up during the work or cool down.

Wednesday

Resting HR 60. Sleep 8h 2m. Deep 45m. Light 5h 18m. REM 1h 59m. Awake 9m. Body battery 70/. Weight 169.6 lbs. Delta 0.0 lbs. BMI 22.5. I fueled my body with the Texas Bird and pinto veracruz from Emma's. 1 Hershey Bar and ice cream. 1 Alliance Pilsner and 2 Mich Ultras.

I seem to be really tired this morning.

TOW Stage 1

Relative effort 12. 18.26 mi. Time 53:55. Avg Speed 20.3 mph. Elev Gain 509 ft. Avg HR 124 bpm.

Niggles: none

Week 12 - March 22 - 28

Week of March 22

Average weight for the week: 170.1

Delta from previous week: + 0.4

Run days/mileage: 4/27.0

Cycling days/mileage: 4/109.4

X-training time: 1:32

Training time: 13:04

Monday

Resting HR 59. Sleep 8h 36m. Deep 1h 21m. Light 5h 30m. REM 1h 45m. Awake 1m. Body battery 71/20. Weight 168.4 lbs. Delta -1.7 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %. I fueled my body with wings, salad, and hummus from South Coast. 1 Milky Way. 2 beers.

Planet Fitness Strength and Mobility - 32 minutes

Cherokee Ride

Relative effort 15. 16.22 mi. Time 1:00:16. Avg Speed 16.2 mph. Elev Gain 1,222 ft. Avg HR 128 bpm

Niggles: none

Tuesday

Resting HR 57. Sleep 8h 51m. Deep 25m. Light 7h 8m. REM 1h 18m. Awake --. Body battery 86/34. Weight 169.1 lbs. Delta 0.8 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %. I fueled my body with spaghetti from home. 1 Milky Way. 2 glasses of wine.

Greenway Repeats from the Long Run

Relative effort 47. 6 x 600. 1, 3, and 5 were slightly down hill and 2, 4, and 6 slightly uphill.

Niggles: none

Wednesday

Resting HR 65. Sleep 8h 52m. Deep 1h 11m. Light 6h 14m. REM 1h 27m. Awake 13m. Body battery 66/30. Weight 170.6 lbs. Delta 1.5 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with shrimp tacos and fries from Emma's. 1 Milky Way. 2 beers and 2 margaritas.

Wednesday Group Ride

Relative effort 36. 24.68 mi. Time 1:28:53. Avg Speed 16.7 mph. Elev Gain 1,427 ft. Avg HR 134 bpm

Niggles: None, I do need to work on a couple of bike niggles. My rear brake lever isn't right and at times I don't have rear brakes. Also, I need to tune the front derailleur and possibly the rear

Thursday and It's My Birthday

Resting HR 52. Sleep 7h 31m. Deep 1h 9m. Light 4h 26m. REM 1h 56m. Awake 3m. Body battery 78/35. Weight 168.8 lbs. Delta -1.9 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %. I fueled my body with a GF sub and chips from Firehouse Subs. 1 Milky Way. 2 beers.

I got vaccinated today, round 1 of the Pfizer vaccine.

France

Relative effort 9. It was too nasty to run today. 19.61 mi. Time 1:00:08. Avg Speed 19.6 mph. Elev Gain 472 ft. Avg HR 109 bpm

Niggles: none

Friday

Resting HR 55. Sleep 8h 44m. Deep 46m. Light 4h 19m. REM 3h 39m. Awake 16m. Body battery 100/36. Weight 169.6 lbs. Delta 0.9 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with chicken Calhoun carry out. 1 Milky Way. Rum drinks.

Afternoon Long Run and Beer

Relative effort 52. 10.00 mi. Time 1:30:11. Avg Pace 9:01 min/mi. Elev Gain 347 ft. Avg HR 145 bpm

Niggles: none.

Saturday

Resting HR 56. Sleep 8h 26m. Deep 51m. Light 5h 26m. REM 2h 9m. Awake 1m. Body battery 88/37. Weight 168.7 lbs. Delta -0.9 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %. I fueled my body with a burger and fries from Calhoun's. Cake and ice cream. 2 beers.

Watopia - Big Foot Hills

Relative effort 32. 43.64 mi. Time 2:33:22. Avg Speed 17.1 mph. Elev Gain 2,343 ft. Avg HR 122 bpm.

Niggles: none

Sunday

Resting HR 54. Sleep 9h 52m. Deep 1h 19m. Light 5h 40m. REM 2h 53m. Awake 39m. Body battery 100/. Weight 170.0 lbs. Delta 1.3 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with Pastative Thinking from Penne for Your Thoughts. Cake and ice cream. 1 glass of wine.

Hill Sprints

Relative effort 29. 6 x 100 hill repeats. 6.64 mi. Time 1:00:01. Avg Pace 9:02 min/mi. Elev Gain 220 ft. Avg HR 143 bpm.

Niggles: none

Week 11 - March 15 - 21

Week of  March 15

Weight change from last week: Monday 169.4 - Sunday 169.2, -0.2 Delta. I had 5 days under 170 last week. It's been a while.

Average weight for the week: 169.7

Delta from previous week: 

Run days/mileage: 4/29.9

Cycling days/mileage: 4/112.4

X-training time: 1:39

Training time: 13:28

Monday

Resting HR 53. Sleep 8h 57m. Deep 59m. Light 6h 15m. REM 1h 43m. Awake 3m. Body battery 100/46. Weight 170.5 lbs. Delta 1.3 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %. I fueled my body with a GF pizza from Stefano's. 1 Milky Way. 2 beers.

Lunch Ride

Relative effort 12. 15.40 mi. Time 58:00. Avg Speed 15.9 mph. Elev Gain 989 ft. Avg HR 120 bpm

Niggles: none

Monday Night Run

Relative effort 12. 4.37 mi. Time 41:16. Avg Pace 9:27 min/mi. Elev Gain 217 ft. Avg HR 135 bpm

Niggles: none

Tuesday

Resting HR 56. Sleep 8h 10m. Deep 1h 4m. Light 5h 18m. REM 1h 48m. Awake 6m. Body battery 96/53. Weight 170.1 lbs. Delta -0.4 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with a Bang Bang Shrimp bowl from Gypsy Circus. 1 Milky Way. 1 cider.

6-Minute Yoga for Hips - Yoga with Adriene

Planet Fitness strength and mobility - 30 minutes

Pre-Run Yoga and Core - 10 minutes

Track Tuesday

Relative effort 38. 2 x 800 3:27.0 & 3:28.1, 2 x 400 1:36.6 & 1:35.0, 2 x 200 0:43.4 & 0:40.9. I wasn't terribly impressed with my marks, but this is the biggest track workout I've had in some time. 

Niggles: none. I didn't feel fresh to start. 

Wednesday

Resting HR 55. Sleep 8h 11m. Deep 1h 0m. Light 5h 3m. REM 2h 8m. Awake 2m. Body battery 73/46. Weight 169.9 lbs. Delta -0.2 lbs. BMI 22.5. Body Fat 7.4 % Body Water 67.6 %. I fueled my body with grilled chicken and fries from Double Dogs. 1 Milky Way. 1 beer and 1 margarita.

Justin Shelton's Meetup

Relative effort 11. 19.24 mi. Time 1:10:38. Avg Speed 16.3 mph. Elev Gain 833 ft. Avg HR 106 bpm

Niggles: Zwift riding makes my butt sore

Thursday

Resting HR 53. Sleep 9h 15m. Deep 1h 11m. Light 5h 31m. REM 2h 33m. Awake 3m. Body battery 100/26. Weight 169.5 lbs. Delta -0.4 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with blueberry pancakes from home. 1 Milky Way. 1 bourbon.

Planet Fitness strength and mobility - 36 minutes

Pre-Run Yoga and Core - 10 minutes

Easy with Strides

Relative effort 23. 6.08 mi. Time 55:03. Avg Pace 9:03 min/mi. Elev Gain 329 ft. Avg HR 141 bpm.

Niggles: dead legs and hamstrings were at risk

Friday

Resting HR 55. Sleep 8h 51m. Deep 1h 28m. Light 4h 55m. REM 2h 28m. Awake 5m. Body battery 78/28. Weight 169.1 lbs. Delta -0.4 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %. I fueled my body with my take on cowboy pintos and corn bread. 1 Milky Way. 2 beers.

Innsbruck

Relative effort 18. 14.72 mi. Time 1:20:45. Avg Speed 10.9 mph. Elev Gain 2,513 ft. Avg HR 124 bpm

Niggles: none

Saturday

Resting HR 58. Sleep 8h 13m. Deep 54m. Light 5h 43m. REM 1h 36m. Awake 6m. Body battery 67/32. Weight 171.5 lbs. Delta 2.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with a burger and fries from Calhoun's. 1 Milky Way. 3 beers.

Morning Long Run

Relative effort 27. 10.00 mi. Time 1:35:40. Avg Pace 9:34 min/mi. Elev Gain 387 ft. Avg HR 134 bpm.

Niggles: none

Golf Outing at Island Pointe Golf Club - best-ball 1 under

Sunday

Resting HR 57. Sleep 9h 15m. Deep 1h 49m. Light 5h 11m. REM 2h 15m. Awake 11m. Body battery 82/19. Weight 170.1 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with grilled chicken, potatoes, and broccoli from Aubrey's. 1 Milky Way. 2 beers.

Long Ride to the Bean

Relative effort 62. 60.04 mi. Time 3:50:07. Avg Speed 15.7 mph. Elev Gain 3,432 ft. Avg HR 127 bpm

Niggles: My upper back and neck got very uncomfortable during the second half of the ride.

Week 10 - March 8 - 14

Week of March 8

Weight change from last week: Monday 172.4- Sunday 170.6, -1.8 Delta
Run days/mileage: 3/20.4
Cycling days/mileage: 2/39.6
X-training time: 1:03
Training time: 6:43

Last week was a recovery week, a much needed recovery week.

Monday

Resting HR 50. Sleep 8h 38m. Deep 8m. Light 5h 58m. REM 2h 32m. Awake 7m. Body battery 100/34. Weight 169.4 lbs. Delta -1.2 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 % I fueled my body with a big lunch from mom's. Banana pudding and chocolate pie. 2 beers.

Lunch Ride

Relative effort 38. 22.91 mi. Time 1:25:05. Avg Speed 16.2 mph. Elev Gain 1,398 ft. Avg HR 136 bpm.

Niggles: none

Tuesday

Resting HR 58. Sleep 7h 13m. Deep 55m. Light 4h 12m. REM 2h 6m. Awake 1m. Body battery 72/30. Weight 169.2 lbs. Delta -0.2 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %. I fueled my body with herb chicken, rice, and cheesy broccoli from home. 1 Milky Way. 1 bourbon.

Planet Fitness strength and mobility - 35 minutes

Track Tuesday

Relative effort 57. 7 x 200 (:40.2, :43.0, :42.0, :40.7, :41.7, :39.8, 42.7), 2 x 100 (:18.6, :17.9). I averaged 41.4. My goal was to hang with Justin as long as I could. On January 19th of this year I did 6x200 with an average of 46.9 and I experienced hamstring issues. Nice effort-Trending faster. I couldn't have done it without the 2 hour recovery session/nap.

Niggles: nothing to speak of, other than booty lock

Wednesday

Resting HR 63. Sleep 8h 18m. Deep 1h 3m. Light 5h 25m. REM 1h 50m. Awake 1m. Body battery 50/25. Weight 171.0 lbs. Delta 1.9 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with fish and chips from Emma's. 1 Milky Way. 2 beers.

Lunch Ride

Relative effort 17. 16.95 mi. Time 1:03:58. Avg Speed 15.9 mph. Elev Gain 1,133 ft. Avg HR 126 bpm.

Niggles: none

Yoga for Runners - 7 minutes

WNR

Relative effort 27. 5.43 mi. Time 50:02. Avg Pace 9:12 min/mi. Elev Gain 444 ft. Avg HR 145 bpm.

Niggles: I was a little sore from yesterday's activities.

Wind Down Yoga - 12 minutes

Thursday

Resting HR 61. Sleep 8h 33m. Deep 1h 45m. Light 4h 58m. REM 1h 50m. Awake 5m. Body battery 70/28. Weight 169.7 lbs. Delta -1.3 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with the burger of the month and potato salad from Abridged. No sweets. 2 beers.

Planet Fitness strength and mobility - 35 minutes

Watopia

Relative effort 15. 18.88 mi. Time 1:16:53. Avg Speed 14.7 mph. Elev Gain 906 ft. Avg HR 122 bpm.

Niggles: none

Friday

Resting HR 58. Sleep 8h 42m. Deep 1h 30m. Light 6h 21m. REM 51m. Awake 9m. Body battery 100/51. Weight 170.1 lbs. Delta 0.4 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with steak and fries from home. 1 Milky Way. No alcohol.

Pre-Run Yoga and Core - 10 minutes

60 Minute Run

Relative effort 48. 6.74 mi. Time 1:00:01. Avg Pace 8:54 min/mi. Elev Gain 211 ft. Avg HR 149 bpm. About 50/50 low and high aerobic.

Niggles: none

Saturday

Resting HR 57. Sleep 8h 18m. Deep 41m. Light 5h 50m. REM 1h 47m. Awake 5m. Body battery 100/52. Weight 169.6 lbs. Delta -0.5 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with pork chops, mashed potatoes, and cheesy broccoli from home. 1 cup cake and 1 Milky Way. 1 beer and 1 Old Fashion.

Long Run

Relative effort 71. 12.00 mi. Time 1:50:43. Avg Pace 9:13 min/mi. Elev Gain 779 ft. Avg HR 146 bpm. We all pushed the Outer climb. 

Niggles: nothing to speak of other than the typical long run issues. 

Sunday

Resting HR 55. Sleep 7h 33m. Deep 1h 2m. Light 5h 16m. REM 1h 15m. Awake 1m. Body battery 100/40. Weight 169.2 lbs. Delta -0.4 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %. I fueled my body with BBQ chicken, sweet potato, and broccoli from Calhoun's. 1 Milky Way. 2 beer and 1 bourbon.

Long Ride

Relative effort 55. Refueled at the Ugly Mug. 53.69 mi. Time 3:30:47. Avg Speed 15.3 mph. Elev Gain  3,622 ft. Avg HR 126 bpm. Last year, we didn't get a 50 miler in until July.

Niggles: none

Week 9 - March 1 - 7

Week of March 1

Weight change from last week: Monday 173.1 - Sunday 171.5, -1.6 Delta
Run days/mileage: 4/21.1
Cycling days/mileage: 3/102.5
X-training time: 1:16
Training time: 12:12

Monday

Resting HR 59. Sleep 8h 43m. Deep 59m. Light 5h 47m. REM 1h 57m. Awake 11m. Body battery 81/26. Weight 172.4 lbs. Delta 0.9 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with lot of things from Calhoun's. I was at a calorie deficit. Small Blizzard from Dairy Queen. 2 beers.

Tuesday

Resting HR 53. Sleep 8h 15m. Deep 1h 14m. Light 5h 4m. REM 1h 57m. Awake 5m. Body battery 100/57. Weight 172.0 lbs. Delta -0.4 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body with left overs from Sunday. 1 Milky Way and ice cream. 1 rum drink and 1 bourbon.

Track Tuesday

Relative effort 24. 1 x 1k 4:27 ~7:00 pace. The first 400 was ~7:30 pace and went down from there. Then I jumped in with the faster guys and ran a 250 in 5:36 pace.

Niggles: My left foot felt odd in my shoe early and heel hurt a little on the return run. 

Wednesday

Resting HR 55. Sleep 7h 40m. Deep 46m. Light 5h 11m. REM 1h 43m. Awake 5m. Body battery 93/49. Weight 173.9 lbs. Delta 1.9 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I fueled my body with Kung Pao chicken from Golden Garden. 1 Milky Way and ice cream. 1 beer.

Planet Fitness strength and mobility - 31 minutes

WNR

Relative effort 26. 5.61 mi. Time 50:01. Avg Pace 8:55 min/mi. Elev Gain 470 ft. Avg HR 144 bpm. 80% zone 2 or lower.

Niggles: none

Thursday

Resting HR 60. Sleep 8h 10m. Deep 1h 22m. Light 4h 59m. REM 1h 49m. Awake 4m. Body battery 91/32. Weight 172.8 lbs. Delta -1.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. I fueled my body with the strawberry fields chicken sandwich and asparagus from Abridged. 1 cup of hot chocolate. 2 beers.

First Ride on the Cinelli

Relative effort 19. This was not very enjoyable, somehow I mucked up the mech. But, lemons to lemonade, I learned to adjust the mech. I also had to make a few adjustments from fit. 20.74 mi. Time 1:22:45. Avg Speed 15.0 mph. Elev Gain 932 ft. Avg HR 121 bpm.

Niggles: I had a little discomfort behind my right knee.

Friday

Resting HR 60. Sleep 8h 11m. Deep 48m. Light 5h 33m. REM 1h 50m. Awake --. Body battery 84/34. Weight 172.9 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled my body with burgers and fries from home. 1 Milky Way. 1 beer and 1 bourbon. 

Second Ride on the Cinelli

Relative effort ~24. My computer froze around 4 miles in. The tweaks made all the difference and this ride was much more enjoyable except I got a little chilly.

Niggles: The right knee thing was there but not as noticeable as yesterday.

Saturday

Resting HR 57. Sleep 8h 55m. Deep 1h 18m. Light 5h 42m. REM 1h 55m. Awake 2m. Body battery 100/46. Weight 172.7 lbs. Delta -0.3 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. I fueled my body with spaghetti from home. 1 pint of Phish Food (lunch) and 1 Milky Way. 1 glass of wine.

Roadkill Long Run

Relative effort 39. 10.01 mi. Time 1:30:41. Avg Pace 9:04 min/mi. Elev Gain 374 ft. Avg HR 142 bpm.

Niggles: My left calf tightened up, but a little stretching fixed it. I've also been feeling something with my left heel, but not while running.

Sunday

Resting HR 52. Sleep 9h 31m. Deep 1h 46m. Light 6h 40m. REM 1h 5m. Awake 5m. Body battery 100/68. Weight 170.6 lbs. Delta -2.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with popcorn, apple and peanut butter. Lunch at South Coast. 1 Milky Way. 2 beers.

Recovery day - Traveled to Virginia to visit mom and Sherry.