Week of June 7
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.
