Week of June 21
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.
