Friday, April 30, 2021
Week 17 - April 26 - 30
Week of April 26
Average weight for the week: 169.1
Delta from previous week: + 0.5
Run days/mileage: 4/20.2
Cycling days/mileage: 3/82.6
X-training time: 0:40
Training time: 9:15
Monday
Resting HR 59. Sleep 9h 18m. Deep 20m. Light 7h 3m. REM 1h 55m. Awake 4m. Body battery 64/24. Weight 169.1 lbs. Delta -0.7 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Pre-run strength and mobility
Lunch Run
Relative effort 16. Goal was to stay low aerobic. Only 31 seconds in zone 3. 5.01 mi. Time 44:00. Avg Pace 8:47 min/mi. Elev Gain 200 ft. Avg HR 141 bpm.
Niggles: none, felt great
Rec Ride
Relative effort 7. 10.13 mi. Time 1:00:28. Avg Speed 10.1 mph. Elev Gain 239 ft. Avg HR 97 bpm. Fun ride from Calhoun's on the River over to the Knox Blount greenway.
Niggles: none
I fueled my body with the chicken Calhoun sandwich and tator tots. Ice cream. 2 beers.
Tuesday
Resting HR 53. Sleep 7h 32m. Deep 58m. Light 4h 33m. REM 2h 1m. Awake 10m. Body battery 72/24. Weight 169.6 lbs. Delta 0.5 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
This Didn't Go As Planned
Niggles: My left side lower back was locked up and it never let go.
I fueled my body with salmon tacos and potatoes from Aubrey's. Almost imediately after eating I got the worst cramps in my gut that persisted until I managed to get to sleep. 1 Milky Way and ice cream. 1 beer.
Wednesday
Resting HR 53. Sleep 7h 32m. Deep 58m. Light 4h 33m. REM 2h 1m. Awake 10m. Very poor sleep, I was up at 4:00. Body battery 72/24. I had to recover real hard to get my battery to 72, it started at 42. Weight .
Yoga For Lower Back Pain | Yoga With Adriene - 17 minutes
Gym session: strength and mobility - 35 minutes
Smokey's Group Ride
Relative effort 44. It was a good group tonight. 27.43 mi. Time 1:35:41. Avg Speed 17.2 mph. Elev Gain 1,388 ft. Avg HR 137 bpm.
Niggles: I felt it some in my lower back, but improved.
Hypervolt and stretch - 15 minutes
I fueled my body with grilled chicken fingers and a side salad from Double Dogs. Ice cream. 2 beers.
Thursday
Resting HR 58. Sleep 8h 12m. Deep 1h 40m. Light 5h 14m. REM 1h 18m. Awake --. Body battery 68/32. Weight 166.7 lbs. Delta -1.1 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.3 %.
Recovery Run
Relative effort 11. 3.22 mi. Time 30:03. Avg Pace 9:20 min/mi. Elev Gain 114 ft. Avg HR 139 bpm.
Niggles: My back is still wonky, but maybe a little bit better.
I fueled my body with grilled chicken, pasta, and asparagus. 1 Milky Way and ice cream. 2 bourbons
Friday
Resting HR 58. Sleep 8h 17m. Deep 47m. Light 4h 55m. REM 2h 35m. Awake 18m. Body battery 97/40. Weight 167.6 lbs. Delta 0.9 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.1 %.
Travel to Brevard.
I fueled my body with a gluten free Margherita pizza from The Kitchn. 1 chocolate turtle form Downtown Chocolates. 3 beers.
At 11:00 p.m. I was having the weirdest feelings about the Looking Glass Tour. It almost felt like I was going to have a panic attack. I couldn’t relax. There’s nothing to worry about. I’m very fit. I’ve put in the work. What ever happens doesn’t define me.
Saturday, April 24, 2021
Week 16 - April 19 - 25
Week of April 19
Average weight for the week: 168.6
Delta from previous week: - 0.5
Run days/mileage: 4/27
Cycling days/mileage: 4/96
X-training time: 0:50
Training time: 12:37
Monday
Resting HR 60. Sleep 8h 58m. Deep 1h 5m. Light 5h 51m. REM 2h 2m. Awake 1m. Body battery 76/22. Weight 169.3 lbs. Delta -0.8 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.7 %.
NTC Multi-Directional Strength - 18 minutes
Recovery Run
Relative effort 9. 3.28 mi. Time 30:06. Avg Pace 9:11 min/mi. Elev Gain 45 ft. Avg HR 137 bpm.
Niggles: none
Rec Ride
Relative effort 7. 8.71 mi. Time 50:31. Avg Speed 10.3 mph. Elev Gain 329 ft. Avg HR 104 bpm.
Niggles: none
I fueled my body with a chicken salad club and baked potato from Calhoun's. 1 Snickers Bar. 2 beers. Too much fat!
Tuesday
Resting HR 55. Sleep 7h 18m. Deep 56m. Light 4h 19m. REM 2h 3m. Awake 23m. Body battery 96/43. Weight 170.2 lbs. Delta 0.9 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Intervals with TLR
Relative effort 48. 1 x 600 (2:35.2 - 7:05 pace), 3 x 1,000 (4:22.3 - 6:48 pace, 4:17.1 - 6:57 pace, 4:21.7 - 6:58), and 4 x 200 (0:45.3 - 6:35 pace, 0:45.8 - 6:31 pace, 0:42.8 - 5:49 pace, 0:42.6 - 5:21 pace).
Niggles: No issues, but the 1,000s really kicked my butt.
Mobilty and stretch - 12 minutes
I fueled my body with a turkey and cheese sandwich from home. 1 Milky Way and ice cream. 1 beer and 1 rum drink. This is possibly the best my macros have looked.
Wednesday
Resting HR 51. Sleep 8h 11m. Deep 1h 1m. Light 5h 16m. REM 1h 54m. Awake 3m. Body battery 84/45. Weight 167.4 lbs. Delta -2.7 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
I fueled my body with half a margherita pizza from Double Dogs. It was not very good, pretty much a waste of calories. 1 Milky Way. 2 beers.
Thursday
Resting HR 54. Sleep 6h 10m. Deep 1h 25m. Light 3h 17m. REM 1h 28m. Awake 3m. Body battery 99/49. Weight 169.7 lbs. Delta 2.3 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
I did wake up way too early, so, that's why I did Zwift. I also got my second vaccine this morning.
TOW Stage 5: Longer Ride
Relative effort 29. 29.79 mi. Time 2:04:33. Avg Speed 14.3 mph. Elev Gain 2,940 ft. Avg HR 125 bpm.
Niggles: none
I fueled my body with a turkey and cheese sandwich with chips. 2 Milky Ways and ice cream. No alcohol.
Friday
Resting HR 52. Sleep 8h 24m. Deep 15m. Light 5h 32m. REM 2h 37m. Awake 2m. Body battery 100/53. Weight 168.7 lbs. Delta -1.0 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Shake Out with Strides
Relative effort 10. 3.43 mi. Time 30:01. Avg Pace 8:45 min/mi. Elev Gain 156 ft. Avg HR 141 bpm.
Niggles: right and hamstring and calf tightened up a bit.
I fueled my body with spaghetti from home. 1 Milky Way and ice cream. No alcohol.
Saturday
Resting HR 53. Sleep 8h 9m. Deep 40m. Light 5h 29m. REM 2h 0m. Awake 18m. Body battery 100/30. Weight 169.1 lbs. Delta 0.3 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Dogwood Classic
I never know what to expect on race day, but I have been trying to do all the things all the time. I decided to not focus on my watch and just race. I saw a runner in front of me and decided to hang on, because he is usually faster. This worked, I caught and passed him with anbout a mile to go. Splits: 6:48, 6:59, 6:59. 21:25.4, 4th fastest 5k ever and, an over 50 PR. I think I can get better. Almost a minute faster than Secret City (average HR 161) and 41 seconds faster than Tthe Turkey Trot (average HR 170).
Relative effort 19. Average HR 151.
Niggles: none
I fueled my body with hibachi chicken from Kabuki. 1 Milky and 1 brownie. 2 beers.
Sunday
Resting HR 56. Sleep 8h 45m. Deep 51m. Light 5h 32m. REM 2h 22m. Awake 4m. Body battery 92/. Weight 169.7 lbs. Delta 0.7 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Ugly Mug and Back
Relative effort 47. This was mostly a recovery ride. 44.09 mi. Time 2:38:51. Avg Speed 16.7 mph. Elev Gain 2,052 ft. Avg HR 127 bpm.
Niggles: none
I fueled my body with brisket nachos from Porkbelly BBQ and 2 slices of Pat's flatbread. Ice cream. 3 beers.
Sunday, April 18, 2021
Week 15 - April 12 - 18
Week of April 12
Average weight for the week: 169.2
Delta from previous week: - 0.5
Run days/mileage: 3/20.2
Cycling days/mileage: 3/99.9
X-training time: 2:08
Training time: 11:36
Monday
Resting HR 57. Sleep 7h 15m. Deep 1h 27m. Light 3h 45m. REM 2h 3m. Awake 4m. Body battery 63/26. Weight 168.5 lbs. Delta -0.1 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %.
NTC Multi-Directional Strength - 17 minutes
Lunch Run with Strides
Relative effort 15. 4.44 mi.Time 40:01. Avg Pace 9:00 min/mi. Elev Gain 137 ft. Avg HR 141 bpm. Warm and windy.
Niggles: none
SoKno Rec Ride
Relative effort 9. 10.10 mi. Time 59:55. Avg Speed 10.1 mph. Elev Gain 374 ft. Avg HR 105 bpm. We saw and drug deal going down and a purple strap-on box thrown on the JW bridge. WTF, our scruffy little city.
Niggles: sore bum
Completed Nightly Mobility session
I fueled my body with wings and salad from South Coast. 1 Milky Way. 1 beer.
Tuesday
Resting HR 54. Sleep 8h 0m. Deep 48m. Light 5h 25m. REM 1h 47m. Awake 4m. Body battery 100/24. Weight 167.2 lbs. Delta -1.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
Watopia - 2 x Hilly Loop
Relative effort 8. This might be the perfect short spin session. There is a nice climb and a nice sprint. 11.82 mi. Time 38:38. Avg Speed 18.3 mph. Elev Gain 712 ft. Avg HR 119 bpm.
Niggles: none
Intervals with The Long Run Crew
Relative effort 41. 12 x 400 (1:36.6, 1:35.3, 1:34.6, 1:35.0, 1:33.0, 1:38.8 [my form broke down badly on this rep], 1:35.5, 1:36.4, 1:33.9, 1:31.4, 1:36.2, 1:29.3 [last one, best one]) with 2:00 (much needed) IR.
Niggles: none
Completed Nightly Mobility session
I fueled my body with a hamburger and fries from Emma's. 1 Hershey Bar and 1 Milky Way. 2 beers.
Wednesday
Resting HR 49. Sleep 8h 33m. Deep 1h 30m. Light 5h 44m. REM 1h 19m. Awake 2m. Body battery: Upon awakening I was at 50, currently at 64. My goal today is to manage my battery with a couple short rest breaks. Ended at 85/25. Weight 168.8 lbs. Delta 1.7 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Watopia - Whole Lotta Lava
Relative effort 6. 9.84 mi. Time 35:28. Avg Speed 16.6 mph. Elev Gain 584 ft. Avg HR 112 bpm.
Niggles: none
I fueled my body with a ground steak and cheesy broccoli. 1 Hwershey Bar and ice cream. 1 bourbon.
Thursday
Resting HR 54. Sleep 8h 47m. Deep 1h 11m. Light 6h 0m. REM 1h 36m. Awake 6m. Body battery 100/42. Weight 168.5 lbs. Delta -0.3 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %.
Pre-Run Strength and Mobility - 10 minutes
Base - Low Aerobic
Relative effort 20. 7.88 mi. Time 1:10:03. Avg Pace 8:53 min/mi. Elev Gain 149 ft. Avg HR 140 bpm.
Niggles: none
I fueled my body with a burger, chips, and a strawberry shake from Rocky's Grill and Soda Shop in Brevard, NC. 1 beer from the Burning Blush.
Friday
Resting HR 55. Sleep 8h 46m. Deep 58m. Light 5h 41m. REM 2h 7m. Awake 13m. Body battery 100/50.
Cove Creek Hike
Niggles: My left achilles acted up, but a little stretching seemed to straighten it's self out.
I fueled my body with pork pot stickers, fried green tomatoes, and fire roasted brussel sprouts from Square Root in Brevard, NC. 2 pieces of chocolate from Downtown Chocolate. 3 beers.
Saturday
Resting HR 57. Sleep 8h 18m. Deep 1h 6m. Light 5h 4m. REM 2h 8m. Awake 6m. Body battery 97/31.
tempo Intervals
Relative effort 62. 5 x 8 minutes (.97, .99, 1.04, 1.03, 1.04) with 3 minute IR.
Niggles: none
I fueled my body with 2 hamburgers and chips, late lunch. 1 cookie. 1 rum drink and 1 bourbon.
Sunday
Resting HR 54. Sleep 8h 58m. Deep 54m. Light 5h 54m. REM 2h 10m. Awake 10m. Body battery 100/20. Weight 170.1 lbs. Delta 1.5 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.
Bean and Back
Relative effort 87. 64.20 mi. Time 3:58:37. Avg Speed 16.1 mph. Elev Gain 3,854 ft. Avg HR 132 bpm. The second metric century this month.
Niggles: My bum hurts.
I fueled my body with a burger patty and 2 corny cobs. 1 cookie and ice cream. 1 beer.
Sunday, April 11, 2021
Week 14 - April 5 - 11
Week of April 5
Previous week
Average weight: 169.7
Delta from previous week: + 0.4
Run days/mileage: 5/32.3
Cycling days/mileage: 4/105.1
X-training time: 1:18
Training time: 12:25
Monday
Resting HR 55. Sleep 7h 54m. Deep 1h 14m. Light 5h 13m. REM 1h 27m. Awake 10m. Body battery 88/29. Weight 168.4 lbs. Delta -2.4 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %. I fueled my body with steak, broccoli, and potatoes. 1 Hershey Bar and a few peanut butter cookies. 2 beers.
The plan for this week is to reduce the effort and load.
Afternoon Ride with Kristen
Relative effort 6. We worked on drafting and discussed the consequences of hitting the wheel in front of you. 10.74 mi. Time 49:48. Avg Speed 12.9 mph. Elev Gain 532 ft. Avg HR 99 bpm.
Niggles: none
Tuesday
Resting HR 56. Sleep 8h 21m. Deep 20m. Light 5h 24m. REM 2h 37m. Awake 12m. Body battery 100/34 (I was not wearing my watch during my 90 minute nap). Weight 169.2 lbs. Delta 0.8 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %. I fueled my body with a Deck Burger and fries form Calhoun's. 1 or maybe 2 Hershey Bars. 2 beers.
Hips and Core Vinyasa - Yoga With Adriene - 15 minutes
Planet Fitness Strength and Mobility - 31 minutes
Chiropractor appointment - I was a little long on the left caused by a bit of hip rotation. Discussed the upcoming century and he offered to get me in prior if I was feeling any tightness before the ride.
Post-chiropractor nap was intense
Intervals with TLR
Relative effort 47. 6 x 800 (or 1/2 mile) with 3:00 IR. 3:26.5, 3:20.3, 3:23.6, 3:15.1, 3:26.0, 3:19.5. Averaged 3:21.8. This was a tough one.
Niggles: I had some hamstring tightness on the cool down hill.
Wednesday
Resting HR 57. Sleep 8h 22m. Deep 1h 11m. Light 5h 53m. REM 1h 18m. Awake 2m. Body battery 87/38. Weight 169.3 lbs. Delta 0.1 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.7 %. I fueled my body with fish tacos and fries from Emma's.
Wednesday Group Ride
Relative effort 25. The group was much better tonight. 26.69 mi. Time 1:31:53. Avg Speed 17.4 mph. Elev Gain 1,040 ft. Avg HR 129 bpm.
Niggles: Early on I had behind the knee discomfort on my left and front knee pain on my right.
Thursday
Resting HR 59. Sleep 8h 4m. Deep 1h 31m. Light 5h 29m. REM 1h 4m. Awake 2m. Body battery 96/49. Weight 168.5 lbs. Delta -0.8 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %. I fueled my body with a Firehouse sub and chips. Ice cream. 3 beers.
Recovery/Rest Day
Friday
Resting HR 57. Sleep 7h 46m. Deep 28m. Light 5h 3m. REM 2h 15m. Awake 8m. Body battery 100/41. Weight 171.5 lbs. Delta 3.0 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %. I fueled my body with tacos, black beans, and chps with salsa and quacamole. 1 Milky Way. 1 beer and 1 bourbon.
1 Hour with Strides
Relative effort 18. 6.71 mi. Time 1:00:01. Avg Pace 8:57 min/mi. Elev Gain 175 ft. Avg HR 137 bpm.
Niggles: none
Planet Fitness Strength and Mobility - 35 minutes
Saturday
Resting HR 55. Sleep 7h 43m. Deep 32m. Light 5h 53m. REM 1h 18m. Awake 3m. Body battery 100/62. Weight 168.5 lbs. Delta -3.0 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %. I fueled my body with baked chicken and broccoli and cheese. 1 Milky Way and ice cream. Bourbon.
The Winter Loop Extended
Relative effort 24. 7.01 mi. Time 1:02:12. Avg Pace 8:52 min/mi. Elev Gain 511 ft. Avg HR 140 bpm
Niggles: none
Sunday
Resting HR 55. Sleep 7h 30m. Deep 57m. Light 4h 52m. REM 1h 41m. Awake 17m. Body battery 100/22. Weight 168.7 lbs. Delta 0.2 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %. I fueled my body with a late lunch of a hamburger and fries. 1 Hershey Bar and some snacks. 2 beers and 1 rum.
Unfinished Business
Relative effort 74. The wind was an issue, especially the cross winds. Also, my rear rotor not loose and I was limited to front breaks only. 62.55 mi. Time 4:00:43. Avg Speed 15.6 mph. Elev Gain 4,434 ft. Avg HR 129 bpm.
Niggles: Just the usual long ride sore spots.
Sunday, April 4, 2021
April 1 - 4
Thursday
Resting HR 53. Sleep 7h 45m. Deep 1h 13m. Light 5h 23m. REM 1h 9m. Awake 10m. Body battery 100/46. Weight 169.3 lbs. Delta -0.4 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.7 %. I fueled my body with beef patties, mashed potatoes, and green beans. 1 Hershey Bar and 1 Milky Way. 1 bourbon.
The 1-Hour Run
Relative effort 17. 6.68 mi. Time 1:00:03. Avg Pace 8:59 min/mi. Elev Gain 233 ft. Avg HR 138 bpm.
Niggles: None. I did have a bad stretch, but I worked my way through it and had a great run.
Planet Fitness Strength and Mobility - 32 minutes
Friday
Resting HR 50. Sleep 8h 1m. Deep 1h 0m. Light 5h 6m. REM 1h 55m. Awake 4m. Body battery 100/44. Weight 169.5 lbs. Delta 0.2 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %. I fueled my body with breakfast for dinner from home. 1 Hershey Bar and ice cream. No alcohol.
Easy Run with Strides
Relative effort 13. 3.87 mi. Time 35:06. Avg Pace 9:05 min/mi. Elev Gain 50 ft. Avg HR 138 bpm.
Niggles: None, but I had a similiar issue as yesterday with the bad patch.
Yorkshire UCI Loop
Relative effort 17. 17.35 mi. Time 1:03:59. Avg Speed 16.3 mph. Elev Gain 1,608 ft. Avg HR 127 bpm.
Niggles: none
Saturday
Resting HR 54. Sleep 8h 51m. Deep 31m. Light 6h 31m. REM 1h 49m. Awake 8m. Body battery 100/26. Weight 170.5 lbs. Delta 1.0 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with Kung Pao chicken from Pei Wei. This Pei Wei Kung Pao is my least favorite Asian meal. 2 Hershey Bars. 2 beers.
Morning Run with Friends
Relative effort 35. 11.76 mi. Time 1:53:01. Avg Pace 9:37 min/mi. Elev Gain 289 ft. Avg HR 137 bpm
Niggles: none
Sunday
Resting HR 55. Sleep 9h 9m. Deep 1h 7m. Light 6h 42m. REM 1h 20m. Awake 5m. Body battery 87/25. Weight 170.8 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with brisket nachos and banana pudding from Corner 16. 3 beers.
Sunday Donut Ride
Relative effort 50. 44.36 mi. Time 2:35:21. Avg Speed 17.1 mph. Elev Gain 2,315 ft. Avg HR 131 bpm.
Niggles: None. While trying to clip on, my foot slipped and smashed my shin.
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