Week of July 12
Monday
Resting HR 59. Sleep score 69 Fair. Body battery 60/17. Weight 167.4 lbs.
39 Minutes of Base Training with Strides
Relative effort 34. 4.55 mi. Time 40:47. Avg Pace 8:58 min/mi. Elev Gain 217 ft. Avg HR 149 bpm.
Niggles: My left calf was a little tight early on but loosened up nicely.
Zwift - London
Relative effort 8. Recovery ride. 9.87 mi. Time 42:05. Avg Speed 14.1 mph. Elev Gain 630 ft. Avg HR 117 bpm.
Niggles: none
I fueled my body with a hamburger and a hot dog from home. 1 Hershey Bar and ice cream. 1 rum drink.
Tuesday
Resting HR 61. Sleep score 73 Fair. Body battery 66/. Weight 167.0.
Gym Session - 26 minutes
Intervals
Relative effort 18. 4 x 100 (24.4, 27.4, 26.1, 27.5) 4 x 400 (1:44.5, 1:39.1, 1:36.5, 1:32.9).
Niggles: none
I fueled my body with tacos and beans from home. 1 Milky Way and ice cream. 1 bourbon and 1 beer.
Wednesday
Resting HR 57. Sleep score 89 Good. Body battery 96/16. Weight 168.4 lbs.
Smokey's Group Ride
Relative effort 44. 31.81 mi. Time 1:51:12. Avg Speed 17.2 mph. Elev Gain 1,398 ft. Avg HR 135 bpm.
Niggles: none
I fueled my body with enchilada ranchero from El Mezcal. 1 beer.
Thursday
Resting HR 63. Sleep score 33 Poor. Body battery 44/16. Weight 169.7 lbs.
Afternoon Run
Relative effort 19. I ran the the shade which made the feel like 95 almost bearable.
Niggles: None, but my legs are still sore. 5.55 mi. Time 51:00. Avg Pace 9:12 min/mi. Elev Gain 125 ft. Avg HR 142 bpm.
Shade tree strength and mobility - 10 minutes
I fueled my body with a salad and BBQ chicken from home. 1 beer. I need to cut way back on the sugar in my diet.
Friday
Resting HR 57. Sleep score 83 Good. Body battery 90/22. Weight 167.8 lbs.
Shake Out with Strides
Relative effort 8. 2.45 mi. Time 21:38. Avg Pace 8:51 min/mi. Elev Gain 120 ft. Avg HR 139 bpm.
Niggles: none
I fueled my body with salmon, carrots, and roasted brussel sprouts. Ice cream from Kruze Farm. 1 Old Fashion.
Saturday
Resting HR 62. Sleep score 66 Fair. Body battery 65/6.
Senic City Scorcher
Relative effort 34. All-time PR and 1st in my age group.
| Lap | Time | Pace | HR |
|---|---|---|---|
| 0.25 mi | 1:39 | 6:36 /mi | 158 bpm |
| 0.25 mi | 1:40 | 6:40 /mi | 168 bpm |
| 0.25 mi | 1:39 | 6:36 /mi | 172 bpm |
| 0.25 mi | 1:41 | 6:44 /mi | 175 bpm |
| 0.25 mi | 1:42 | 6:48 /mi | 177 bpm |
| 0.25 mi | 1:42 | 6:48 /mi | 179 bpm |
| 0.25 mi | 1:45 | 7:00 /mi | 180 bpm |
| 0.25 mi | 1:40 | 6:40 /mi | 181 bpm |
| 0.02 mi | 7s | 4:59 /mi | 183 bpm |
Niggles: My right calf was a little tight prior to the race but didn't cause any issue.
I fueled my body with a peanut butter and jelly sandwich and some chips. 3 beers. 1 Milky Way and ice cream.
Sunday
Resting HR 55. Sleep score 85 Good. Body battery 69/17. Weight 168.9 lbs.
Recovery/rest day. I bailed on the group ride because of weather and I hadn't recovered from the race.
I fueled my body with chicken fried rice from Asia Cafe. 1 Bloody Mary and 1 Old Fashion. 2 pieces of ice cream cake.
