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.