Week starting July 19
Monday
Resting HR 50. Sleep score 88 Good. Body battery 100/39. Weight 171.5 lbs. I did not make good decisions yesterday.
Gym Session - 30 minutes. Triceps press machine, dumbbell lateral raise, squats and deadlifts on Smith machine, Hammer chest press and row. Core and mobility.
Zwift - NYC
Relative effort 13. 18.95 mi. Time 1:00:07. Avg Speed 18.9 mph. Elev Gain 1,063 ft. Avg HR 122 bpm.
Niggles: none
I fueled my body with an EveryPlate meal at Kristen's. 1 bourbon. Ice cream cake.
Tuesday
Resting HR 55. Sleep score 81 Good. Body battery 93/30. Weight 170.8 lbs.
Hour Run
Relative effort 17. 6.41 mi. Time 1:00:02. Avg Pace 9:22 min/mi. Elev Gain 110 ft. Avg HR 138 bpm.
Niggles: right hamstring and left lateral quad was a bit tight
Perform some scraping and percussive therapy before ride
Makuri Islands
Relative effort 5. Recovery ride. 6.88 mi. Time 30:04. Avg Speed 13.7 mph. Elev Gain 282 ft. Avg HR 110 bpm.
Niggles: none
Stretch and Mobility - 10 minutes
I fueled my body with tacos from home. Ice cream. 1 beer.
Wednesday
Resting HR 56. Sleep score 72 Fair. Body battery 91/16. Weight 169.1 lbs.
Gym Session - 30 minutes. Machines and core.
Smokey's Group Ride
Relative effort 57. 31.36 mi. Time 1:50:53. Avg Speed 17.0 mph. Elev Gain 1,849 ft. Avg HR 138 bpm.
Niggles: none
I fueled my body with chicken salad sammies from home. 1 rum drink.
Thursday
Resting HR 57. Sleep score 78 Fair. Body battery 65/21. Weight 167.2 lbs.
Hour Run
Relative effort 15. 6.52 mi. Time 1:00:02. Avg Pace 9:13 min/mi. Elev Gain 133 ft. Avg HR 135 bpm.
Niggles: No body niggles but my bike broke again. This time it was my rear and due to leaking fluid.
I fueled my body with pizza from Stefano's. 1 beer and 1 bourbon. Ice cream.
Friday
Resting HR 58. Sleep score 84 Good. Body battery 88/19. Weight 169.7 lbs.
Hour Run with Hill Repeats
Relative effort 15. 2 sets of 4, 100m hill repeats. 6.45 mi. Time 1:00:04. Avg Pace 9:19 min/mi. Elev Gain 188 ft. Avg HR 136 bpm.
Niggles: no niggles but my body took it's sweet time to warm up.
I fueled my body with hamburgers from mom's. 1 beer. Cake and M&M Peanuts
Saturday
Resting HR 56. Sleep score 56 Fair. Body battery 88/9.
Tour de Possum
Relative effort 179. This was a massive effort. My official time was just over 1:58 which got me the coveted Possum Patch. 39.21 mi. Time 1:59:36. Avg Speed 19.7 mph. Elev Gain 2,559 ft. Avg HR 158 bpm.
Niggles: My calves were on the brink of cramping on several occasions. Also, when I finished my right foot was sore.
I fueled my body with cereal. 1 bigger than usual bourbon. An M&M Blizzard.
Sunday
Resting HR 63. Sleep score 69 Fair. Body battery 62/14. Weight 170.0 lbs.
Zwift Recovery Ride
Relative effort 4. 8.18 mi. Time 30:08. Avg Speed 16.3 mph. Elev Gain 66 ft. Avg HR 103 bpm.
Niggles: none
I fueled my body with an egg sammie from home. 2 beers. Ice cream and Chocolate pecan turtle.
