Week of May 17
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.
