Week of April 5
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.
