Monday, May 31, 2021
Week 21 - May 24 - 31
Week of May 24
What is My Purpose? - This is prompted by Nike's, The Athlete's Mindset. According to Dr Steph, your why is already within you. I think my purpose is to live the hell out of my life. As Hunter Thompson said, "Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a ride!"
Average weight for the week: 167.8
Delta from previous week: + 1.1
Run days/mileage: 4/27.8
Cycling days/mileage: 2/75.7
X-training time: 0:54
Training time: 9:27
Monday
Resting HR 60. Sleep 9h 12m. Deep 1h 4m. Light 6h 35m. REM 1h 33m. Awake 1m. Body battery 70/18. Weight 168.9 lbs. Delta 2.5 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Pre-Run Mobility - 10 minutes
The Hour Run
Relative effort 29. 6.77 mi. Time 1:00:01. Avg Pace 8:52 min/mi. Elev Gain 125 ft. Avg HR 143 bpm.
Niggles: none
Planet Fitness Strength and Mobility - 30 minutes
I fueled my body with a roast beef sandwich and chips with guacamole. Ice cream.
Tuesday
Resting HR 58. Sleep 7h 55m. Deep 1h 20m. Light 5h 39m. REM 56m. Awake 1m. Body battery 87/46. Weight 167.5 lbs. Delta -1.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
Pre-Run Mobility - 10 minutes
Track Tuesday with TLR
Relative effort 39. Goal was 3 sets of 3 400s. I only completed 2 sets of 3 and 1 set of 2. 1:42.8, 1:41.1, 1:43.4, 1:35.5, 1:34.2, 1:33.7, 1:31.4, 1:28.8. I may have hit these too hard considering the heat. Feels like 89.
Niggles: None physical, but I did have a bit of a breathing issue after my last (8th) 400. The felt very similiar to the near anxiety attacks I've had in the past. I need to get this sorted.
I fueled my body with fish tacos and brocoli from Emma's. Ice cream. 1 margarita.
Wednesday
Resting HR 57. Sleep 8h 38m. Deep 1h 24m. Light 4h 53m. REM 2h 21m. Awake 1m. Body battery 100/40. Weight 165.8 lbs. Delta -1.7 lbs. BMI 22.0. Body Fat 7.0 %. Body Water 68.6 %.
Planet Fitness the Basics - 25 minutes
Wednesday Group Ride
Relative effort 56. 26.93 mi. Time 1:41:22. Avg Speed 15.9 mph. Elev Gain 1,887 ft. Avg HR 140 bpm.
Niggles: none
I fueled my body with a burrito bowl from Chipotle. Ice cream. No alcohol.
Thursday
Resting HR 53. Sleep 8h 25m. Deep 1h 2m. Light 6h 13m. REM 1h 10m. Awake 10m. Body battery 100/40. Weight 167.2 lbs. Delta 1.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %. The burrito bowl hit me pretty hard starting at 4:30 this morning. This was not a good decision.
Pre-Run Mobility - 10 minutes
Hour Run
Relative effort 33. 6.66 mi. Time 1:00:02. Avg Pace 9:00 min/mi. Elev Gain 146 ft. Avg HR 146 bpm.
Niggles: none
Evening Ride to Calhoun's
Relative effort 9. 11.29 mi. Time 59:25. Avg Speed 11.4 mph. Elev Gain 244 ft. Avg HR 108 bpm.
Niggles: none
I fueled my body with a chicken sandwich and brocoli from Calhoun's. 2 Milky Ways. 2 beers and 1 bourbon.
Friday
Resting HR 62. Sleep 8h 58m. Deep 1h 21m. Light 5h 33m. REM 2h 4m. Awake 1m. This was not good sleep. Body battery 91/42. Weight 166.3 lbs. Delta -0.8 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
Lunch Run
Relative effort 7. Call it a shake out. 3.16 mi. Time 30:02. Avg Pace 9:30 min/mi. Elev Gain 37 ft. Avg HR 130 bpm.
Niggles: none, only tired
I fueled my body with pork chops, potato skins, and corn. 1 Milky Way. No alcohol.
Saturday
Resting HR 57. Sleep was definitely lacking. I may have had a migraine after going to bed. 7h 1m. Deep 28m. Light 4h 50m. REM 1h 43m. Awake --. Body battery 100/40. Weight 168.6 lbs. Delta 2.2 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %.
KTC Expo 10k
Relative effort 73. Another All-time PR, my 7th of 7 Grand Master's title, and all at Knoxville's oldest race. It was a great day eventhough I didn't feel my best.
Niggles: none
I fueled my body with food truck hibachi chicken. Cookies and 1 Milky Way. 3 beers.
Sunday
Resting HR 57. Sleep 9h 51m. Deep 1h 19m. Light 6h 52m. REM 1h 40m. Awake --. Body battery 100/. Weight 168.7 lbs. Delta 0.1 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Easy Spin to the Mug
Relative effort 10. Easy training ride with Kristen. 17.31 mi. Time 1:29:33. Avg Speed 11.6 mph. Elev Gain 888 ft. Avg HR 90 bpm.
Niggles: none
I fueled my body with chicken pasta from home. Milky Way and ice cream. No alcohol.
Monday
Resting HR 51. Sleep 8h 20m. Deep --. Light 5h 46m. REM 2h 34m. Awake 3m. This was not great sleep. Body battery 100/17. Weight 168.8 lbs. Delta 0.1 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.8 %.
Smokey's Memorial Day Ride
Relative effort 70. 62.01 mi. Time 4:00:18. Avg Speed 15.5 mph. Elev Gain 4,397 ft. Avg HR 128 bpm.
Niggles: I had a sore bum, left foot, and upper back. I had a terrible endurance headache after.
I fueled my body with a GF pizza from Stefano's. Milky Way and ice cream. 2 beers.
Sunday, May 23, 2021
Week 20 - May 17 - 23
Week of May 17
Average weight for the week: 167.7
Delta from previous week: + 0.3
Run days/mileage: 5/33.7
Cycling days/mileage: 5/126.4
X-training time: 0:42
Training time: 13:11
Monday
Resting HR 56. Sleep 9h 27m. Deep 1h 42m. Light 5h 45m. REM 2h 0m. Awake 6m. Body battery 100/35. Weight 166.5 lbs. Delta -0.5 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
Home mobility and strength - 20 minutes
EVO CC Flux Ride
Relative effort 12. 22.91 mi. Time 1:00:07. Avg Speed 22.9 mph. Elev Gain 512 ft. Avg HR 119 bpm.
Niggles: none
I fueled my body with chicken fried rice from Asia Cafe. 1 Milky Way. 2 bourbons.
Tuesday
Resting HR 56. Sleep 8h 19m. Deep 45m. Light 5h 26m. REM 2h 8m. Awake 4m. Body battery 100/46. Weight 168.8 lbs. Delta 2.2 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Today sucked! I had vertigo or something that made me feel dizzy and nauseous when sitting or standing.
I fueled my body with pancakes and various junk I could find. No alcohol.
Wednesday
Resting HR 54. Sleep 8h 18m. Deep 52m. Light 5h 53m. REM 1h 33m. Awake 8m. Body battery 100/45. Weight 169.9 lbs. Delta 1.1 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.
Pre-Run Strength and Mobility - 15 minutes
Energy Lab Intervals
Relative effort . 2 x .5 mile (3:28.1, 3:26.5), 4 x .25 mile (1:32.5, 1:33.4, 1:31.6, 1:31.1). It is looking like heat acclimation training has started.
Niggles: none
I fueled my body with a salad from Ingles and grilled cheese at home. No alcohol.
Thursday
Resting HR 56. Sleep 8h 25m. Deep 1h 14m. Light 5h 40m. REM 1h 31m. Awake 2m. Body battery 97/53. Weight 166.9 lbs. Delta -3.0 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.3 %.
Pre-Run Mobility - 10 minutes
Recovery Run
This run didn't updload to Strava and when I did a manula upload no relative effort was recorded. 4.24 mi. Time 40:02. Avg Pace 9:26 min/mi. Elev Gain 67 ft. Avg HR 133 bpm.
Niggles: none
I fueled my body with tacos from home. 1 Milky Way and ice cream. 2 beers.
Friday
Resting HR 59. Sleep 8h 22m. Deep 1h 3m. Light 5h 43m. REM 1h 36m. Awake 13m. Body battery 97/8. Weight 168.1 lbs. Delta 1.2 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %.
Pre-Run Mobility - 9:30 minutes
Threshold Repeats
Relative effort 78. 2 x 15 minutes with average pace of 7:30.
Niggles: none
I fueled my body with leftover tacos and mac and cheese from home. Ice cream. 3 beers.
Saturday
Resting HR 57. Sleep 8h 46m. Deep 1h 3m. Light 5h 59m. REM 1h 44m. Awake 2m. Body battery 52/8. Weight 168.1 lbs. Delta 0.0 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %.
Knoxville Long Run
Relative effort 34. 10.01 mi. Time 1:32:30. Avg Pace 9:15 min/mi. Elev Gain 471 ft. Avg HR 140 bpm. This went better than I thought it would.
Niggles: none
I fueled my body with a sandwich for lunch and popcorn for and evening snack. Ice cream. 1 beer and 1 rum drink.
Sunday
Resting HR 61. Sleep 8h 41m. Deep 49m. Light 5h 52m. REM 2h 0m. Awake 5m. Body battery 69/16. Weight 166.4 lbs. Delta -1.7 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
Activity
Relative effort 68. 52.83 mi. Time 3:22:56. Avg Speed 15.6 mph. Elev Gain 3,677 ft. This put me over my monthly elevation goal. Avg HR 131 bpm.
Niggles: none
I fueled my body with a burger from 5 Guys. A banana split from Brewaters. 3 beers.
Sunday, May 16, 2021
Week 19 - May 10 - 16
Week of May 10
Average weight for the week: 167.4
Delta from previous week: - 0.7
Run days/mileage: 5/30.7
Cycling days/mileage: 2/36.7
X-training time: 1:16
Training time: 8:29
Monday
Resting HR 56. Sleep 8h 43m. Deep 47m. Light 6h 54m. REM 1h 2m. Awake 2m. Body battery 95/47. Weight 167.4 lbs. Delta 1.2 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
LA with Strides
Relative effort 20. 6.43 mi. Time 56:41. Avg Pace 8:49 min/mi. Elev Gain 195 ft. Avg HR 141 bpm.
Niggles: none
London
Relative effort 16. 17.37 mi. Time 1:00:19. Avg Speed 17.3 mph. Elev Gain 846 ft. Avg HR 126 bpm.
Niggles: none
I fueled my body with 2 hamburgers and fries from home. 1 Milky Way. 1 bourbon.
Tuesday
Resting HR 57. Sleep 7h 46m. Deep 1h 11m. Light 5h 1m. REM 1h 34m. Awake 12m. Body battery 92/40. Weight 167.5 lbs. Delta 0.0 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
NYC
Relative effort 12. 19.03 mi. Time 1:00:06. Avg Speed 19.0 mph. Elev Gain 1,076 ft. Avg HR 119 bpm.
Niggles: none
In-N-Outs with TLR
Relative effort 52. 2.5 miles alternating 1/4s just below 10k (~7:30) and marathon pace (~8:05). I may have been just a bit too fast on the Outs.
Niggles: right hamstring
I fueled my body with classic ground steak, mashed potatoes, and fried okra from Emma's. There are not any good choices at Emma's. 1 Fat Boy Jr and 1 Milky Way. 2 beers.
Wednesday
Resting HR 49. Sleep 8h 7m. Deep 1h 49m. Light 5h 20m. REM 58m. Awake --. Body battery 89/48. Weight 168.1 lbs. Delta 0.7 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %.
Smokey's Group Ride
Relative effort 43. 26.68 mi. Time 1:34:34. Avg Speed 16.9 mph. Elev Gain 1,557 ft. Avg HR 137 bpm.
Niggles: I had none, but my bike had mechanical. The rear break quit working, possibly due to breakline issue.
I fueled my body with pulled chicken, cole slaw, and baked beans from Full Service BBQ. 1 Milky Way and 1 Fat Boy Jr. 1 bourbon.
Thursday
Resting HR 60. Sleep 9h 46m. Deep 1h 45m. Light 6h 17m. REM 1h 44m. Awake 19m. Body battery 99/42. Weight 168.8 lbs. Delta 0.6 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Pre-run strength and mobility - 10 minutes
Crit Warm Up
Relative effort 8. 3.49 mi. Time 32:12. Avg Pace 9:14 min/mi. Elev Gain 125 ft. Avg HR 138 bpm.
Niggles: My calves felt tight.
Giant Crit Crushers
Relative effort 21. I finished 33 of 137 but got DQ'd by Zwift Power. Time 14:56. Watts 224.
Niggles: None, but this was a sweatfest.
Greenway Ride
Relative effort 9. 10.88 mi. Time 59:14. Avg Speed 11.0 mph. Elev Gain 270 ft. Avg HR 108 bpm.
Niggles: None
I fueled my body with chicken Calhoun sandwich and fries from Calhoun's. 1 Milky Way. 2 beers and 1 bourbon.
Friday
Resting HR 60. Sleep 8h 41m. Deep 1h 3m. Light 5h 48m. REM 1h 50m. Awake 2m. Body battery 92/41. Weight 166.6 lbs. Delta -2.2 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
Intervals
Relative effort 32. 7 x 1 minute (Goal 6:10 Actual 6:10.7)
Niggles: My right hamstring and calf tightened up on the cool down.
I fueled my body with spaghetti from home. Ice cream. 2 beers.
Saturday
Resting HR 57. Sleep 7h 56m. Deep 37m. Light 6h 17m. REM 1h 2m. Awake 4m. Body battery 100/21. Weight 168.5 lbs. Delta 1.9 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %. I broke routine by weighing after eating breakfast.
Morning Run with Roadkill
Relative effort 37. 12.01 mi. Time 1:48:04. Avg Pace 9:00 min/mi. Elev Gain 550 ft. Avg HR 139 bpm.
Niggles: none
I fueled my body with jambalaya and boudin from Bayou Bites. Bread pudding and a Milky Way. 2 beers.
Sunday
Resting HR 52. Sleep 7h 43m. Deep 1h 5m. Light 4h 56m. REM 1h 42m. Awake 2m. Body battery 97/. Weight 167.0 lbs. Delta -1.5 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.3 %.
Morning Ride to the Mug and Back
Relative effort 36. 45.16 mi. Time 2:34:58. Avg Speed 17.5 mph. Elev Gain 2,095 ft. Avg HR 122 bpm.
Niggles: bike was acting up again with a creaky crank.
I fueled my body with burgers, chicken, corn, and other grilling things from home. 1 piece of carrot cake. 2 beers.
Sunday, May 9, 2021
Week 18 - May 3 - 9
Week of May 3
Average weight for the week: 168.1
Delta from previous week: - 1.0
Run days/mileage: 3/10.7
Cycling days/mileage: 3/141.9
X-training time: 1:25
Training time: 13:00
Monday
#PlankChallenge05
Resting HR 57. Sleep 7h 10m. Deep 36m. Light 5h 9m. REM 1h 25m. Awake 8m. Body battery 100/52. Weight 170.3 lbs. Delta 2.7 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Pre-run strength and mobility - 10 minutes
Post Brevard Recovery Run
Relative effort 15. 5.01 mi. Time 45:35. Avg Pace 9:06 min/mi. Elev Gain 99 ft. Avg HR 141 bpm.
Niggles: My lower back issue is much improved. I'm hoping my appointment with the chiropractor tomorrow fixes the issue.
NTC Shoulder Shaper - 21 minutes
I fueled my body with left overs from Kabuki. 1 Milky Way and ice cream. No alcohol.
Tuesday
Resting HR 55. Sleep 7h 29m. Deep 1h 15m. Light 3h 49m. REM 2h 25m. Awake 13m. I was sleeping good until storms came through. Body battery 100/66. Weight 168.7 lbs. Delta -1.6 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Chiropractor appointment - Dr. Eckert said it wasn't my SI, but my degenerative disk issue. I hope I now have a plan moving forward.
Recovery Run
Relative effort 8. 3.22 mi. Time 30:01. Avg Pace 9:20 min/mi. Elev Gain 83 ft. Avg HR 136 bpm.
Niggles: none
#PlankChallenge06
I fueled my body with 2 hamburgers and chips from home. 2 Milky Ways. 1 bourbon.
Wednesday
Resting HR 56. Sleep 7h 30m. Deep 1h 24m. Light 3h 51m. REM 2h 15m. Awake 24m. Body battery 90/32. Weight 167.9 lbs. Delta -0.8 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.1 %.
Pre-run strength and mobility including #PlankChallenge06 - 10 minutes
Lunch Intervals
Relative effort 37. 5 40 seconds x 2. My average pace was 6:07 and was a slow as 5:49. Lack of turn over was an issue on the first couple of intervals.
Niggles: some tightness the hammies and calves.
Smokey's Group Ride
Relative effort 38. Sometimes the group is tight and other times it is like hurding cats. Tonight it was like hurding cats. 26.46 mi. Time 1:32:23. Avg Speed 17.2 mph. Elev Gain 1,163 ft. Avg HR 136 bpm.
Niggles: my bum hurts
I fueled my body with 6 traditional wings from Bufflao Wild Wings. 1 Milky Way. 2 beers.
Thursday
Resting HR 59. Sleep 9h 17m. Deep 1h 39m. Light 6h 12m. REM 1h 26m. Awake 6m. Body battery 70/34. Weight 166.6 lbs. Delta -1.3 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
NTC Glute and Hip Strength plus #PlankChallenge07 - 22 minutes
Spokeswomen Ride
Niggles: none
I fueled my body with wings and salad from South Coast Pizza. 1 Milky Way. 2 beers.
Friday
Resting HR 57. Sleep 8h 12m. Deep 1h 16m. Light 5h 26m. REM 1h 30m. Awake 21m. Body battery 96/34. Weight 165.9 lbs. Delta -0.7 lbs. BMI 22.0. Body Fat 7.0 %. Body Water 68.5 %.
Pre-Run Strength and Mobility plus #PlankChallenge08 - 10 minutes
Base - Low Aerobic
Relative effort 18. Today was a very good day. 5.78 mi. Time 50:02. Avg Pace 8:39 min/mi. Elev Gain 257 ft. Avg HR 142 bpm.
Niggles: none
I fueled my body with Steak, potato, and salad at home. 1 Milky Way and 1 Fat Boy. 1 beer and 1 bourbon.
Saturday
Resting HR 58. Sleep 8h 30m. Deep 1h 20m. Light 5h 5m. REM 2h 5m. Awake 4m. Body battery 92/35. Weight 166.6 lbs. Delta 0.7 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.4 %.
Pre-run warm up including #PlankChallenge09 - 8 minutes
Morning Run with Roadkill
Relative effort 28. 10.02 mi. Time 1:32:24. Avg Pace 9:13 min/mi. Elev Gain 401 ft. Avg HR 138 bpm.
Niggles: none
We played 9 holes at Centennial. Jud and Justin teamed up against David and I in match play. We lost 4-3-2, although it felt like a win to me.
I fueled my body with nachos from Calhoun's. 1 Fat Boy. 3 beers.
Sunday
Resting HR 58. Sleep 9h 23m. Deep 31m. Light 5h 52m. REM 3h 0m. Awake 4m. Body battery 100/49. Weight 166.3 lbs. Delta -0.3 lbs. BMI 22.0. Body Fat 7.0 %. Body Water 68.4 %.
I chose not to Zwift ride today and instead washed the truck. That was almsot 2 hours of cross training.
I fueled my body with Mother's Day buffet from Chesapekes. 1 beer, 1 glass of wine, and 1 bourbon.
Sunday, May 2, 2021
May 1 - 2
Saturday
Resting HR 61. Sleep, not good at all. 6h 20m. Deep 56m. Light 3h 53m. REM 1h 31m. Awake 7m. Body battery 76/5.
Looking Glass Tour
Relative effort 210. The first climb was amazing, the view at the top was worth the watts. The second climb was more wooded and didn't provide the views. The third climb was horrible and it beat me. 104.38 mi. Time 7:21:03. Avg Speed 14.2 mph. Elev Gain 8,708 ft. Avg HR 137 bpm.
Niggles: everything hurts, especially my butt and upper back.
I fueled my body with everything I could get my hands and fork on. Steak fajitas from El Chapala's. A banana split from Dolly's, definitely a 5 of 5. 1 beer and a few margaritas.
Sunday
Resting HR 63. Sleep 8h 48m. Deep 1h 2m. Light 6h 23m. REM 1h 23m. Awake 13m. Body battery I woke up to a 5, flat-lined. Improved to 74 with a solid day of recovery.
Return from Brevard
I fueled my body with a half order of hibachi chicken and a Cali roll from Kabuki. 1 Milky Way and ice cream. No alcohol.
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