Week of May 10
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.
