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Training Log Archive: kgeisen

In the 7 days ending Dec 24, 2016:

	activity	#	time	miles		km		+ft
	Biking	1	3:19:23	30.5	(9.2/h)	49.08	(14.8/h)	1296
	Mountain biking	2	1:48:52	13.2	(7.3/h)	21.24	(11.7/h)	827
	Yoga	6	1:24:30
	Strength	3	1:00:00
	Elliptical	3	43:36	6.1	(7:09)	9.82	(4:26)
	Walking	3	43:02	2.25	(19:08)	3.62	(11:53)
	Trail running	1	34:06	2.6	(13:07)	4.18	(8:09)
	Running	2	30:00	2.7	(11:07)	4.34	(6:54)
	Total	15	10:03:29	57.35		92.3		2123
averages - sleep:6.5 rhr:44

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Saturday Dec 24, 2016 #

2 PM

Elliptical warm up/down 16:33 [3] 2.0 mi (8:16 / mi)
ahr:115 max:134 rhr:43 slept:5.25 shoes: Brooks Adrenaline

Was only going to do 10 min w/u but got sucked into feature on a BASE jumper who now BASE jumps in his wheelchair after being paralyzed from the waist down when a jump went wrong. Insanity.

Strength (NROLFW 1B3) 20:00 [3]

Weights are finally going back up again. Now to maintain some consistency this time.

Walking hills (Treadmill) 12:32 [3] 0.75 mi (16:43 / mi)
shoes: Brooks Adrenaline

5 min @ 10% incline and then decreased incline .5% every 30-60 sec until back to zero.

11 PM

Yoga 12:00 [3]

Friday Dec 23, 2016 #

9 AM

Biking (Soggy explore-o) 3:19:23 [3] 30.5 mi (9.2 mph) +1296ft
ahr:94 max:156 rhr:43 slept:6.0 shoes: Airborne Delta CX

With Mickey and Eric. Mound -> Busch Wildlife for the bathroom -> Daniels cemetery road -> Katy -> Monarch Levee ->Howell Island -> gravel next to levee road -> up that super steep road and the back way to research park. Was really over the field doubletrack on Howell Island about halfway through and I felt overall pretty sluggish despite a relaxed pace. Didn't really do well on eating or drinking.

37*, wet roads from morning rain, started dry then some sleet and light rain. Wore 2 base layers and wind jacket on top, which was fine until the rain soaked through. When I got cold I added my waterproof jacket (in pink, in honor of @silkychrome). PI tights over bike shorts, legs were fine. Two pair wool socks in bike shoes. Feet were cold but not miserable. I'd planned to wear Fasterkatts but the lace on one was screwed up and the guys had already waited on me since I was late.

C • OFWWP! 1

Thursday Dec 22, 2016 #

11 AM

Elliptical 17:03 [3] 2.6 mi (6:33 / mi)
ahr:126 max:143 rhr:44 slept:8.75 shoes: Brooks Adrenaline

Strength (NROLFW1A3) 20:00 [3]

The gym at midday during a holiday break is a terrible place. Still worth sleeping in today, but just barely.

Running intervals (Treadmill) 15:00 [4] 1.3 mi (11:32 / mi)
ahr:144 max:163 shoes: Brooks Adrenaline

3 min w/u, 4x 1 min fast, 2 min easy. "Fast" minutes ranged from a 9 min/mi on the first to 7:30 on the last, and easy was around 11:30. HR graph shows peaks that aren't all that much higher than the rest of the readings.

11 PM

Yoga 9:30 [2]

Just enough to keep the streak alive.

Wednesday Dec 21, 2016 #

9 AM

Mountain biking (SIUE) 1:02:14 [3] 7.9 mi (7.6 mph) +476ft
ahr:115 max:156 rhr:44 slept:6.5 shoes: Trek SuperFly

Up 1 to long 3, then 4, 7, 8, 5, and down 2. Just beginning to thaw as I finished.

24* at start. 2 l/s shirts, jacket, knit gloves under wind gloves, fleece hat, fleece tights (overkill but my lighter ones were dirty), thin wool socks, thicker wool socks, regular bike shoes (winter ones were in sleeping son's room). Upper body got a little sweaty, hands were too warm, toes cold but not super cold.

8 PM

Yoga 16:00 [3]

Yoga is super relaxing when your husband comes and talks to you for half of the time while you're trying to follow the video...

Tuesday Dec 20, 2016 #

4 PM

Trail running (Little Woods) 34:06 [3] 2.6 mi (13:07 / mi)
ahr:159 max:180 rhr:45 slept:7.0 shoes: Salomon Sense Pro

Trail 1 all the way down, then up 6 and back to the parking lot on doubletrack. Was planning to run this morning; instead I spent that time moving food out of the refrigerator that went out. :-/ I'd expected trails to be soft with temp increase today, in which case I'd just run the XC course, but they were still nicely frozen. Kind of a cruddy run, more of a jog/hike. Top of right foot was bothering me and right calf was very tight. Stopped a couple times to stretch it but it never really got any better.

10 PM

Yoga 22:00 [3]

Monday Dec 19, 2016 #

11 AM

Walking 22:00 [1] 1.0 mi (22:00 / mi)
ahr:121 max:153 rhr:45 slept:5.5

12 PM

Elliptical warm up/down 10:00 [3] 1.5 mi (6:40 / mi)
shoes: Brooks Glycerine

Strength (NROLF1B) 20:00 [3]

1 PM

Running (Treadmill) 15:00 [3] 1.4 mi (10:43 / mi)
shoes: Brooks Glycerine

Walking warm up/down (Treadmill) 8:30 [2] 0.5 mi (17:00 / mi)
shoes: Brooks Glycerine

3 PM

Mountain biking (SIUE) 46:38 [3] 5.3 mi (6.8 mph) +351ft
ahr:111 max:152 shoes: Trek SuperFly

Trails 1, 3, 4, 5 down, 6 down. Very chill pace.

18 degrees. Wore one l/s baselayer, fleece, wind jacket over the top. Plenty warm while riding but fleece was damp and frost had developed on inside of jacket, so maybe I'd have been ok with 2 l/s shirts and jacket? Polar-tec tights over shorts, legs were fine. Knit gloves under wind-stopper bike gloves. In first 10 minutes fingertips were cold and numb, but after stopping for a couple pictures they seemed fine. Thin merino socks under thicker C9 socks in regular bike shoes. After the first 20 minutes my toes were super cold. Maybe switch C9 for smartwool and add a baggie layer between socks? Or actually wear the Fasterkatts?

10 PM

Yoga 15:00 [3]

Sunday Dec 18, 2016 #

9 PM

Yoga 10:00 [2]
rhr:46 slept:6.5

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