Week of June 14
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.
