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Training Log Archive: kgeisen

In the 7 days ending Nov 9, 2014:

activity # timemileskm+ft
  Trail running1 3:47:03 18.6(12:12) 29.93(7:35) 1575
  Orienteering1 1:35:00 2.0(47:30) 3.22(29:31)
  Mountain biking1 1:32:34 12.5(8.1/h) 20.12(13.0/h) 581
  Strength1 1:05:00
  Yoga1 1:00:00
  Running1 15:00 1.4(10:43) 2.25(6:39)
  Elliptical1 10:00 1.0(10:00) 1.61(6:13)
  Total6 9:24:37 35.5 57.13 2156
averages - sleep:7

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Sunday Nov 9, 2014 #

9 AM

Trail running race (Skippo 30k) 3:47:03 [5] 18.6 mi (12:12 / mi) +1575ft 11:18 / mi
ahr:161 max:188 slept:5.0 shoes: Brooks Cascadia

Skippo PR on first 10K (1:04) and 20K (2:18). Feet started hurting at 8 miles, adjusted socks, shoes twice in second lap with little improvement. Third lap pretty much went to hell. I walked portions of some of the most runnable trail sections in the race.

Ran first 8 miles with Chuck, lost him after messing with my shoes, the rest pretty much alone and very grouchy. Not typical race feelings for me. If one of my November races is going to suck, though, I'll take this one as the bad one.

Saturday Nov 8, 2014 #

10 AM

Orienteering (Creve Coeur O meet) 1:35:00 [2] 2.0 mi (47:30 / mi)
slept:9.0

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.

Thursday Nov 6, 2014 #

6 PM

Mountain biking (LV singletrack/gravel) 1:32:34 [3] 12.5 mi (8.1 mph) +581ft
shoes: Trek MTB

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.

Wednesday Nov 5, 2014 #

Running (Treadmill intervals) 15:00 [4] 1.4 mi (10:43 / mi)
shoes: Brooks Adrenaline

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.
8 PM

Strength (NROLFW2B1) 1:05:00 [4]

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

Elliptical (Warmup) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks Adrenaline

Tuesday Nov 4, 2014 #

3 PM

Yoga 1:00:00 [3]
slept:7.0

Monday Nov 3, 2014 #

Note
(rest day)

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.

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