Week of May 3
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.
