Week of April 26
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.
