Wednesday, June 30, 2021
Week 26
Week of June 28
Average weight for the week: 168.4
Delta from previous week: - 1.3
Run days/mileage: 5/31
Cycling days/mileage: 2/59.7
X-training time: 0:32
Training time: 8:58
Monday
Resting HR 52. Sleep score 82 Good. Body battery 74/18. Weight 167.9 lbs.
What a day? My right knee was sore so I decided not to run. I think it is from where a rock got thrown up and banged my knee on Sunday's ride. Around 3:00 I started getting dizzy and it quickly led to neusea and vomiting. I was stuck in the bathroom for 2-3 hours.
I fueled my body with peanut butter and crackers. 1 Milky Way. No alcohol.
Tuesday
Resting HR 61. Sleep score 77 Fair. Body battery 91/18. Weight 166.7 lbs.
Lunch Run
Relative effort 23. 4.33 mi. Time 40:01. Avg Pace 9:14 min/mi. Elev Gain 95 ft. Avg HR 146 bpm.
Niggles: My right calf tightened up.
I fueled my body with pork chops and sweet potatoes from home. 1 Hershey Bar and ice cream. 1 bourbon.
Wednesday
Resting HR 55. Sleep score 91 Excellent. Body battery 96/21. Weight 166.5 lbs.
Movement Break (strength and mobility) - 10 minutes
Wednesday Workout
Relative effort 56. 2 miles threshold 7:18 pace. 4 x 150m hill repeats at ~6:50 pace.
Niggles: none
I fueled my body with cereal and an egg, bacon, and cheese sandwich from home. 1 Milky Way and ice cream. 1 bourbon.
Sunday, June 27, 2021
Week 25 June 21 - 27
Week of June 21
Average weight for the week: 169.2
Delta from previous week: + 1.0
Run days/mileage: 3/11.3
Cycling days/mileage: 4/102.3
X-training time: 0:07 WOW, this is an all time low
Training time: 8:08
Monday
Resting HR 54. Sleep score 78 Fair. Body battery 82/20. Weight 170.3 lbs.
Body weight strength training - 10 minutes
Base Training
Relative effort 25. I've decided to get back to a little base training prior to the 4 miler. I'll bring in a bit of speed next week. 6.00 mi. Time 55:57. Avg Pace 9:19 min/mi. Elev Gain 183 ft. Avg HR 142 bpm. Feels like 92 with 62% humidity. When it is hot like this I enjoy a head wind.
Niggles: none
I fueled my body with spaghetti from home. 1 Milky Way and ice cream. No alcohol.
Tuesday
Resting HR 56. Sleep score 79 Fair. Body battery 87/21. Weight 168.3 lbs.
Body weight strength training - 10 minutes
Lunch Run
Relative effort 17. The cooler temps made the effort less today even with 1 mile more and faster pace. 7.00 mi. Time 1:04:20. Avg Pace 9:11 min/mi. Elev Gain 173 ft. Avg HR 137 bpm.
Niggles: none
London
Relative effort 9. 12.05 mi. Time 45:16. Avg Speed 16.0 mph. Elev Gain 676 ft. Avg HR 124 bpm.
Niggles: none
I fueled my body with spaghetti from home. 1 Hershey Bar and ice cream. No alcohol.
Wednesday
Resting HR 58. Sleep score 77 Fair. Body battery 73/27. Weight 167.5 lbs.
Another broken bike ride, this time it is something with the cassette and wheel. I had to drift and walk back.
I fueled my body with turkey and avocado BLT with chips from Panera. 1 Hershey Bar and 1 Milky Way. 1 rum drink.
Thursday
Resting HR 57. Sleep score 80 Good. Body battery 93/15. Weight 166.8 lbs.
Body weight strength training - 12 minutes
Lunch Run
Relative effort 13. 4.00 mi. Time 36:31. Avg Pace 9:07 min/mi. Elev Gain 126 ft. Avg HR 140 bpm.
Niggles: none
I fueled my body with grilled chicken, smashed potatoes, and broccoli from Aubrey's. 1 rum drink and 2 beers.
Friday
Resting HR 57. Sleep score 72 Fair. Body battery 71/14. Weight 168.5 lbs.
Lunch Run
Relative effort 10. 4.01 mi. Time 36:03. Avg Pace 9:00 min/mi. Elev Gain 88 ft. Avg HR 139 bpm.
Niggles: none
I fueled my body with 2 hot dogs and chips from home. 2 Hershey Bars. 1 beer.
Saturday
Resting HR 61. Sleep score 84 Good. Body battery 76/12. Weight 168.7 lbs.
CHKM Training Group Run
Relative effort 43. 10.00 mi. Time 1:30:59. Avg Pace 9:06 min/mi. Elev Gain 227 ft. Avg HR 144 bpm.
Niggles: none
I fueled my body with pasta from Penne for Your Thoughts. 1 Hershey Bar. 3 beers.
Sunday
Resting HR 57. Sleep score 86 Good. Body battery 72/9. Weight 169.1 lbs.
SoKno with a Sherrod Finisher
Relative effort 98. 44.97 mi. Time 2:44:23. Avg Speed 16.4 mph. Elev Gain 3,533 ft. Avg HR 141 bpm. A nice bit of climbing and 20 PRs.
Niggles: I caught a rock on the knee and a sting on my shoulder.
I fueled my body with hamburgers with chips and guacamole. 1 Milky Way. 2 lunch beers.
Monday, June 21, 2021
Week 24 - June 14 - 20
Week of June 14
Average weight for the week: 168.2
Delta from previous week: + 0.6
Run days/mileage: 3/24.5
Cycling days/mileage: 3/61.9
X-training time: 0:58
Training time: 8:51
Monday
Resting HR 52. Sleep score 84 Good. Body battery 100/24. Weight 170.4 lbs.
EVO CC Flux Ride [1.5 - 2.0w/kg avg] (D)
Relative effort 13. 21.07 mi. Time 1:00:12. Avg Speed 21.0 mph. Elev Gain 354 ft. Avg HR 126 bpm.
Niggles: None, but this felt like a harder effort than last time.
Balter Fun Run
Relative effort 6. 3.12 mi. Time 40:36. Avg Pace 13:02 min/mi. Elev Gain 138 ft. Avg HR 111 bpm.
Niggles: none
I fueled my body with a hamburger and vegetables from Balter. 3 Oreos and a Milky Way. 2 beers.
Tuesday
Resting HR 55. Sleep score 67 Fair. Body battery 75/32. Weight 168.6 lbs.
Pre-Run Strength and Mobility - 7 minutes
Morning Workout
Relative effort 12. 5 x 200; 0:41.2, 0:42.7, 0:42.4, 0:39.9, 0:40.0. The morning's cooler temps made these 200s seem much easier than recent ones done on the track with TLR.
Niggles: none
I fueled my body with hamburgers and chips from home. Oreos and Milky Way. No alcohol.
Wednesday
Resting HR 56. Sleep score 83 Good. Body battery 100/24. Weight 169.0 lbs.
Wednesday Group Ride
Relative effort 42. 27.09 mi. Time 1:32:35. Avg Speed 17.6 mph. Elev Gain 1,341 ft. Avg HR 137 bpm.
Niggles: None, this is the best I've felt at a Wednesday Night ride this year.
I fueled my body with frozen meal at home. I binged on chips because I was starving. 1 Milky Way. No alcohol.
Thursday
Resting HR 57. Sleep score 74 Fair. Body battery 77/8. Weight 169.1 lbs.
I spent some time on the Greenie watching the USA Cycling TT Nationals. This was probably not the best idea with a mile race in the evening.
Hal Canfield Mile
Relative effort 13. 6:16.4. This is my 3rd fastest mile ever, but I can't claim anything but an over 60 PR. I took advantage of the down hill start to run a fast first quarter (~1:23), each subsquent quarter was a bit slower (~1:35.5, 1:38.0, 1:40.0). Per usual, KTC and Personal Best Racing messed up my finishing time. Initially my chip time was listed as 44:12.4. It was eventually corrected but moving forward I do not think I will be racing when Personal Best Racing is doing the timing. I don't want to be the guy who complains about results.
Niggles: The mile race is an ass kicker. No niggles.
I fueled my body with a GF pizza from South Coast, it wasn't as good as I remembered. 1 Milky Way. 2 beers and 1 bourbon.
Friday
Resting HR 56. Sleep score 16 Poor. Body battery 44/6. Weight 170.1 lbs. Delta 1.0 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.
I felt like crap today. The race stress made me stupid.
I fueled my body with a club sandwich and chips from Clancy's. 2 chocolate turtles. 2 Old Fashions from the Lost Tavern.
Saturday
Resting HR 58. Sleep score 74 Poor. Body battery 89/20. Weight 170.6 lbs.
Coffee Ride
Relative effort 53. 42.80 mi. Time 2:23:42. Avg Speed 17.9 mph. Elev Gain 1,999 ft. Avg HR 132 bpm.
Niggles: none
I fueled my body with a hamburger and fries from Walk Ons at lunch, popcorn for dinner. Ice cream and a Milky Way. 1 beer.
Sunday
Resting HR 56. Sleep score 80 Good. Body battery 88/16. Weight 170.0 lbs.
USA Cycling All Day Viewing
We arrived at 9:00 A.M. and left around 6:00 P.M. exhausted and having covered several miles. We road the greenies (~3 miles) for a bit but gave those up to walk (14,483 Steps, Distance 7.6 mi) around with friends. It was a good day.
I fueled my body with a burger and chips from home. Ice cream and a Milky Way. I need to slow down on the sweets.
Sunday, June 13, 2021
Week 23 - June 7 - 13
Week of June 7
Average weight for the week: 167.4
Delta from previous week: - 0.2
Run days/mileage: 4/24.9
Cycling days/mileage: 2/100.8
X-training time: 0:22
Training time: 10:23
Monday
Resting HR 57. Sleep score 81 Good. Body battery 81/34. Weight 167.8 lbs. Delta 1.6 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.1 %.
Gym Session - 26 minutes
I fueled my body with pork chops and pinto beans from home. 1 Hershey Bar and ice cream. 1 rum drink.
Tuesday
Resting HR 54. Sleep score 76 Fair. Body battery 97/18. Weight 168.5 lbs. Delta 0.7 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 67.9 %.
Watopia
Relative effort 6. 12.85 mi. Time 40:05. Avg Speed 19.2 mph. Elev Gain 194 ft. Avg HR 110 bpm.
Niggles: none
Intervals with TLR
Relative effort 46. 8 x 300 1:09.7, 1:08.0, 1:08.0, 1:08.0, 1:06.7, 1:07.6, 1:06.8. All were sub 6:00 pace but the first. The heat and humidity was challenging.
Niggles: None. I had the anaerobic breathing anxiety after the 2nd rep but I found that if I jogged instead of just stopping post rep, I could keep the feeling at bay.
I fueled my body with beef patties and pasta. 1 Snickers bar and ice cream. 2 rum drinks.
Wednesday
Resting HR 57. Sleep score 62 Fair. Body battery 54/18. Weight 166.8 lbs. Delta -1.8 lbs. BMI 22.1. Body Fat 7.0 %. Body Water 68.3 %.
Home strength session - 32 minutes
Smokey's Group Ride
Relative effort 36. 27.29 mi. Time 1:40:34. Avg Speed 16.3 mph. Elev Gain 1,391 ft. Avg HR 132 bpm.
Niggles: none
I fueled my body with grilled chicken and fries from Double Dogs. Ice cream. 2 beers.
Thursday
Resting HR 55. Sleep score 60 Fair. Body battery 63/20. Weight 169.1 lbs. Delta 2.3 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %. I thought I made decent decission yesterday, but no.
Evening Run
Relative effort 21. 6.04 mi. Time 55:02. Avg Pace 9:07 min/mi. Elev Gain 190 ft. Avg HR 142 bpm.
Niggles: No niggles but my body was tired.
I fueled my body with grilled chicken, mashed potatoes, and vegetables from Downtown Grill. Ice cream and chocolate. 1 beer and 2 Old Fashions.
Friday
Resting HR 57. Sleep 76 Fair. Body battery 80/32. Weight 168.1 lbs. Delta -1.0 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.0 %.
EVO CC Flux Ride [1.5 - 2.0w/kg avg] (D)
Relative effort 12. 21.79 mi. Time 1:00:13. Avg Speed 21.7 mph. Elev Gain 502 ft. Avg HR 122 bpm
Niggles: none
I fueled my body with steak, baked beans, and salad from home. 1 Milky Way. No alcohol.
Saturday
Resting HR 52. Sleep score 90 Excellent. Body battery 100/5. Weight 167.7 lbs. Delta -0.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.1 %.
Loyston Trail Run
Relative effort 48. 12.43 mi. Time 2:40:43. Avg Pace 12:56 min/mi. Elev Gain 1,278 ft. Avg HR 136 bpm.
Niggles: 12 trail miles makes several things hurt.
I fueled my body with hot dogs from Justin's. Gluten free Oreos. 4 beers.
Sunday
Resting HR 57. Sleep score 63 Fair. Body battery 45/. Weight 169.1 lbs. Delta 1.5 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
I did no exercise today because I'm sore from the trail run yesterday and my body was needing a break.
I fueled my body with cereal. GF Oreos and a Milky Way. 3 beers.
Sunday, June 6, 2021
Week 22 - June 1 - 6
Week of June 1
Average weight for the week: 167.6
Delta from previous week: - 0.2
Run days/mileage: 5/30.9
Cycling days/mileage: 3/55.5
X-training time: 1:35
Training time: 10:21
Tuesday
Travel to Myrtle Beach. On the ride down we stopped 3 times, on the second stop we took a little walk, probably should have done the same on the other 2. I had issues with my left leg starting with some numbness in my heel and followed by upper hamstring pain.
I fueled my body with the seafood platter from Crab Catchers. 1 Milky Way. 3 rum drinks.
Wednesday
Resting HR 51. Sleep 7h 49m. Deep 38m. Light 5h 14m. REM 1h 57m. Awake 8m. Not great. Body battery 100/50.
Global Run Day Beach Edition
Relative effort 22. 6.73 mi. Time 1:00:01. Avg Pace 8:55 min/mi. Elev Gain 12 ft. Avg HR 141 bpm. Added 2 x (3 x 15 seconds) in the middle.
Niggles: My left foot was a minor niggle and my left calf required some stretching along the way.
Around 1:30 I started getting a migraine. I'm not sure what's going on with my body. I moved my chair under the umbrella and leaned it back to give my eyes a break and my chair broke. During the crash my left left was scratched on the chair. I went back to the room to recover. I felt a little better by 3:30.
I fueled my body with the Inlet Trio from Dead Dog Saloon. 2 Milky Ways. 2 rum drinks.
Thursday
Resting HR 54. Sleep 8h 16m. Deep 17m. Light 6h 15m. REM 1h 44m. Awake 17m. I woke up around 2:30 with left hip pain. What else can happen this week? Body battery 100/35.
Recovery Run
Relative effort 10. A recovery run that turned into a nice little progression run. I did stay in zone 2 though. I also should have improved my heat acclimation.
Niggles: none
I fueled my body with steak, mashed potatoes, and veggies from Gordon Biersch. 1 Milky Way and milk chocolate turtle. 1 rum and 2 bourbon drinks.
Friday
Resting HR 56. Sleep 8h 11m. Deep 1h 0m. Light 6h 21m. REM 50m. Awake 23m. Body battery 89/40.
Intervals
Relative effort 19. 2 x 6 x 200m. 48-52 seconds in very poor conditions, wind, rain, and lighting.
Niggles: none
I fueled my body with cereal and an eclair. 2 beers.
Saturday
Resting HR 53. Body battery 88/10. Weight 167.3 lbs. Delta -1.5 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
Pre-Run Mobility and Core - 12 minutes
Morning Run with Roadkill
Relative effort 44. 10.42 mi. Time 1:37:16. Avg Pace 9:20 min/mi. Elev Gain 394 ft. Avg HR 142 bpm.
Niggles: none
I fueled my body with chicken Calhoun and brocoli for lunch and ramen noodles for dinner.
Sunday
Resting HR 54. Sleep score 76. Body battery 81/. Weight 166.2 lbs. Delta -1.1 lbs. BMI 22.0. Body Fat 7.0 %. Body Water 68.5 %.
Coffee Ride
Relative effort 42. 38.77 mi. Time 2:14:31. Avg Speed 17.3 mph. Elev Gain 1,814 ft. Avg HR 129 bpm. Justin and I pushed the "Lovell climb to Yarnel" and I got a 38 second PR. I got 6 other PRs.
Niggles: none
I fueled my body with grilled burgers from home.
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