Training Log Archive: kgeisen

Event: SLOC - Creve Coeur Park
 

Did one loop of advanced course with Jeff and Jacob. 3/4 of Alpine Shop passed us in the woods. So many controls in the woods (bc of multiple loops) and lack of elevation threw me at first. Jacob was over it by halfway through loop and I was hungry, so we cut out after just one loop.

Definitely need more practice riding singletrack in the dark.

Awesome company, and a mid-ride break for Irish coffee and hanging out made for a pretty great time.

Last part of NROLFW workout. 3 min w/u, then 1 min hard, 2 min easy, repeat until 15 min. Did hard intervals between 8:30-8:10 pace, easy around 10:30. I haven't run intervals since maybe April? Soaked in sweat after just those few.

I've never made it through this whole workout before, so I'm in uncharted territory. :) Started with weights fairly low since a lot of this was new.

A Wide-grip deadlift from box
50/10
70/10
80/10

B1 Bulgarian split squat
35/10 each leg x 2 My balance isn't stellar, so I did some wobbling and laughing here.

B2 underhand grip lat pulldown
60/10 way too easy
75/10 still need to go up

C1 Reverse lunge from box w/forward reach
20s/10 each leg

C2 Dumbbell prone Cuban snatch (insert snatch joke here)
10s/10 x 2 This was hard. The initial part was fine, but moving my forearms was hard.

D1 Swiss ball crunch 10 x 2
D2 Reverse crunch 10 x 2 really felt it on second set
D3 lateral flexion 10 x 2 each leg

I feel weirdly awesome after Saturday's race. My legs were a little stiff Sunday morning, but they weren't sore at all the next day. That probably means I didn't push nearly hard enough during the race. Had planned to go to the gym, but after going to the grocery store and making Jacob's birthday cake, I didn't have time to get in the full workout I wanted to do. Walked the dog and went to bed early-ish instead.

C • not sore.. 2