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
