Week of April 19
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.
