Week of March 22
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
