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.
