Week of April 12
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.
