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Training Log Archive: kgeisen

In the 7 days ending Nov 30, 2014:

activity # timemileskm+ft
  Biking1 4:13:08 49.8(11.8/h) 80.14(19.0/h) 1142
  Orienteering1 2:15:01 8.0(16:53) 12.88(10:29) 1457
  Strength2 1:20:00
  Trail running1 42:04 3.1(13:34) 4.99(8:26) 315
  Elliptical2 36:10 2.97(12:11) 4.78(7:34)
  Total6 9:06:23 63.87 102.79 2913
averages - sleep:7.7 rhr:53

» now

Sunday Nov 30, 2014 #

rhr:54 slept:10.0 (rest day)

Was supposed to run L&C with Chuck. Woke up at 5:45, thought about going until it was too late to actually go, texted him my regrets and went back to sleep. Bummed to miss what may be the last nice weather, but I think my body needed the break. Plus, I've learned that any guilt I feel about being gone most Sundays is misplaced, since my family got up at 10 and has been watching football since noon.

Saturday Nov 29, 2014 #

10 AM

Orienteering (SLOC Turkey-O Grafton) 2:15:01 [3] 8.0 mi (16:53 / mi) +1457ft 14:24 / mi
rhr:51 slept:7.0 shoes: Brooks Cascadia

Was excited to get a map for a new area. Mostly non public land on bluffs above Mississippi River. Map was "very dense". Lots of contour. Plot on clock...ended up just copying from a master map and had a very hard time distinguishing red markings on map. Things also complicated by multiples of at least one CP and another CP that was in map but not on clue sheet.

Raced solo but stuck with Mickey. I had a hard time getting in touch with the map for the first two CPs, but after we slowed down I felt really good about my nav...which probably means the nav was easy, which is good bc the hills weren't. Ended up with 19 CPs but lost 4 for coming in 2 min late. Good practice. Ran more than I wanted but less than I should have. Running was better later in meet than first half, which is par for the course with me.

*time is moving time. Actual time was 3:02.

Friday Nov 28, 2014 #

8 AM

Biking (Gravel - Katy, CCL, WS) 4:13:08 [3] 49.8 mi (11.8 mph) +1142ft
slept:6.0 shoes: Airborne Delta CX

Wish I'd worn my HRM bc I'm curious what the data would look like.

Was so excited to be riding my bike again, but never really was feeling it. Rode Katy to Bangert, still frozen but all rutted up so passed on the trails. Out to CCL via a very icy Page bridge. Circled the lake on pavement/gravel, got yelled at by an older guy about riding the no-bikes gravel (I didn't see the sign, Mickey knew and didn't tell me bc he knows I'm a rule follower), back to the soft Katy (falling this time on the Page bridge ice) in a headwind and out toward Weldon Spring to the new paved Research Parkway trail and down Hamburg back to the Katy.

I felt like I was riding in mud all day, which made slightly more sense on the Katy but didn't really improve on pavement, and things really went south once we hit Hamburg. My hip hurt, though I'm not sure if that was from the fall or bc it's the hip I used to have trouble with, and then my quads started to cramp. A few miles down the Katy I was hurting so badly that I convinced Mickey to ride ahead, get his car, and come pick me up at Page, a savings of only a few miles but worth it just for the hope it gave me.

I don't know that I've ever felt worse on a bike for less reason. I'd stayed on top of eating and drinking, tires were aired up enough, no brakes rubbing, soft trail/wind weren't as bad as I've ridden in before, really no idea what the issue was unless it's just that my body needs more of a break than it's gotten. With that in mind, I'm not missing tomorrow's O meet but will most likely skip the Sunday Chubb run.

Thursday Nov 27, 2014 #

8 AM

Trail running (Big Woods) 42:04 [3] 3.1 mi (13:34 / mi) +315ft 12:23 / mi
shoes: Brooks Cascadia

29*, snow on the trails, really pretty out, took pictures.

Wednesday Nov 26, 2014 #

9 PM

Elliptical warm up/down 10:00 [3] 0.87 mi (11:30 / mi)

Strength (NROLFW2B2) 40:00 [4]

A Wide-grip deadlift from box
85/10 *thought 80 had been my max last week, but after finishing I realized it had been 85. Oh well, I'm move up next time.

B1 Bulgarian split squat
45/10 each leg
50/10 each leg

B2 underhand grip lat pulldown

C1 Reverse lunge from box w/forward reach
25s/10 each leg
30s/10 each Really hard

C2 Dumbbell prone Cuban snatch
8s/10 Dropped back bc I didn't feel like I was getting full range last time with 10s. 5s were easy, 8s I was back to having trouble getting them far enough up.

D1 Swiss ball crunch 10 x 2
D2 Reverse crunch 10 x 2
D3 lateral flexion 10 x 2 each leg

Ran out of time again for interval stuff, but I'm running tomorrow, so that's something.

Monday Nov 24, 2014 #

8 PM

Elliptical warm up/down 26:10 [3] 2.1 mi (12:28 / mi)

Waiting...and waiting...and waiting...for one of the squat boxes to be free.

Exercise is not a good stress reliever when all the TVs are turned to the news and the news makes you want to curl up into a little ball.
9 PM

Strength (NROLFW2A2) 40:00 [3]

A Front squat push press
50/8 sooo much harder than a regular squat

B1 Step up (5 risers +step)
40s/10 left knee is bothering me so I dialed it back a little on first set

B2 dumbbell one point row
25s/10 each leg - didn't lose my balance til the last one on leg 2!
30s/10 lost my balance a few times.

C1 Static lunge, rear foot elevated - was going to skip these bc lunges are hard on my knees on a good day; instead just went with low wt & it was ok
15s/10 x 2

C2 pushups
10 x 2 - hard, hard tonight.

D1 plank
60 sec x 2

D2 cable horizontal wood chop
55/10 x 2

I can tell this slightly different workout is challenging my body, bc I was sore last time I did this, and I'm already pretty sure I'll be sore tomorrow.

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