Week of July 26
Monday
Resting HR 51. Sleep score 80 Good. Body battery 100/38. Weight 170.5 lbs.
Pre-Run Yoga and Core - 10 minutes
Hour Base Run
Relative effort 16. 6.51 mi. Time 1:00:01. Avg Pace 9:13 min/mi. Elev Gain 169 ft. Avg HR 137 bpm.
Niggles: My right calf was mildly irritated
Post-Run Strength and Mobility - 7 minutes
Gym Session - 28 minutes. KB press, swings, DL, squats, step ups. Thoracic mobility. TRX row. Dips, eccentric pull ups, single arm cable chest press, and hanging knee lift. Plank.
I fueled my body with BBQ chicken, sweet potatoes, and broccoli. No alcohol. Ice cream.
Tuesday
Resting HR 53. Sleep score 87 Good. Body battery 100/14. Weight 168.7 lbs.
Hour Run with Strides
Pre-Run Mobility - 10 minutes.
Relative effort 16. Strides 10 x 30 seconds. 6.64 mi. Time 1:00:00. Avg Pace 9:02 min/mi. Elev Gain 81 ft. Avg HR 136 bpm.
Niggles: None, I felt good today but still dealing with a low point around 2 miles.
Spinning Around OR
Relative effort 25. 18.17 mi. Time 1:04:03. Avg Speed 17.0 mph. Elev Gain 625 ft. Avg HR 131 bpm.
Niggles: none
I fueled my body with a hamburger from the Little Red Lunch Box. The hamburger wasn't very good. I probably won't do that again. 2 beers. GF Oreos.
Wednesday
Resting HR 56. Sleep score 62 Fair. Body battery 52/11. Weight 167.8 lbs.
Gym Session - 30 minutes. Smith squats and deadlifts. Dumbbell bench. Calf extension. Rope pull, cable row, hanging knee ups, plank, and cable lateral raise.
Smokey's Group Ride
Relative effort 47. We shortened the ride due to excessive heat index. 19.71 mi. Time 1:05:51. Avg Speed 18.0 mph. Elev Gain 799 ft. Avg HR 144 bpm.
Niggles: My right hamstring was sore post-ride, no issues during the ride.
I fueled my body with Classico Tacos from Don Gallo. 2 tequila shots and a beer. Oreo cookies.
Thursday
Resting HR 58. Sleep score 72 Fair. Body battery 68/14. Weight 168.3 lbs.
Working on a RECOVERY day today.
I fueled my body with a cheddar Head sandwich from Tomato Head. 2 Old Fashions. Ice cream from Kilwins
Friday
Resting HR 59. Sleep score 73 Fair. Body battery 74/24. Weight 169.1 lbs.
Trash Run
Relative effort 9. I wasn't up early enough to get a morning run in so I had to brave the midday heat. I decided to make this a trash pick up day. 4.13 mi. Time 40:06. Avg Pace 9:42 min/mi. Elev Gain 63 ft. Avg HR 134 bpm.
Niggles: My right hamstring is still sore and I almost decided not to run. It seems like
I fueled my body with chicken, rice and peas. 1 Milky Way, Oreos. 1 beer.
Saturday
Resting HR 58. Sleep score 86 Good. Body battery 91/11. Weight 170.8 lbs.
Knoxville Long Run
Relative effort 60. 13.00 mi. Time 2:00:08. Avg Pace 9:14 min/mi. Elev Gain 336 ft. Avg HR 144 bpm.
Niggles: none
I fueled my body with steak and mashed potatoes from Walk Ons. 1 beer and 1 rum drink. 1 Milky Way and 2 cookies.
July Stats
RUNNING - 112.54
RUN ELEVATION - 3,136
RACES - ARR Summer Series 4 Miler and Senic City Scorcher (All-time PR)
CYCLING - 304.43
CYCLING ELEVATION - 13,308
ALL ACTIVITIES - 417.98
TOTAL TIME - 38:21
Sunday
Resting HR 56. Sleep score 76 Fair. Body battery 84/15. Weight 170.8 lbs.
Gym Session - 31 minutes. Mobility. Glute machine, leg press, and calf press. Hammer machines. Shoulder combo.
I fueled my body with Nachos from home. 2 beers. 1 Milky Way and 2 cookies.
