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Training Log Archive: kgeisen

In the 7 days ending Feb 4, 2017:

	activity	#	time	miles		km		+ft
	Biking	2	4:15:22	56.1	(13.2/h)	90.28	(21.2/h)	3530
	Other	2	2:18:30
	Walking	4	1:21:28	4.15	(19:38)	6.68	(12:12)
	Mountain biking	1	58:52	7.3	(7.4/h)	11.75	(12.0/h)	479
	Trail running	1	48:40	3.1	(15:42)	4.99	(9:45)
	Strength	2	45:00
	Yoga	2	39:40
	Elliptical	2	19:00	2.2	(8:38)	3.54	(5:22)
	Running	1	8:00	0.7	(11:25)	1.13	(7:06)
	Total	13	11:34:32	73.55		118.37		4009
averages - sleep:7.1 rhr:48

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Saturday Feb 4, 2017 #

2 PM

Trail running (Big Woods) 48:40 [3] 3.1 mi (15:42 / mi)
ahr:144 max:179 rhr:47 slept:9.0 shoes: Salomon Sense Pro

8 lb pack. Some early stops fiddling with straps to minimize bouncing. L knee a little tweaky.

Friday Feb 3, 2017 #

5 AM

Elliptical 10:00 [3] 1.4 mi (7:09 / mi)
rhr:48 slept:6.5 shoes: Brooks Adrenaline 17

Strength (NROLFW1B) 25:00 [4]

Finally the last of the 1 WOs!

Walking hills (Treadmill incline) 6:00 [4] 0.4 mi (15:00 / mi)
shoes: Brooks Adrenaline 17

Finishing out the rest of my time with TM hike on 9% incline.

7 PM

Walking 17:40 [2] 0.9 mi (19:38 / mi)
ahr:111 max:126 rhr:47

10 PM

Yoga (Day 21) 32:00 [3]

Worth doing again https://m.youtube.com/watch?v=LP64pPFx8Mc

Thursday Feb 2, 2017 #

6 AM

Yoga 7:40 [3]
rhr:48 slept:6.75

Trying to get back to doing this a little more regularly. This video was a little too "speed yoga" for me.

8 AM

Walking 42:48 [2] 2.1 mi (20:23 / mi)

Surprise no school day bc of a water main break = happy dog.

2 PM

Mountain biking (SIUE) 58:52 [3] 7.3 mi (7.4 mph) +479ft
ahr:116 max:161 shoes: Superfly SS

Continuation of water main holiday, post-nap. Easy cruise around SIUE trails, first time riding across the bridge of death (terrifying only in my mind). After clipping a tree with my enormous bars and crashing at CB last weekend I was pretty paranoid any time the trail was pinched between close trees. Rode 1-3-4-7-8CCW-2CW.

Wednesday Feb 1, 2017 #

5 AM

Elliptical 9:00 [3] 0.8 mi (11:15 / mi)
shoes: Brooks Adrenaline 17

Strength (NORLFW1A) 20:00 [3]

Running 8:00 [3] 0.7 mi (11:25 / mi)
rhr:48 slept:6.25 shoes: Brooks Adrenaline 17

8 PM

Other (Volleyball) 1:21:30 [3]
ahr:80 max:125

Open gym, 4 vs 4. We had a pretty good team and the other side was prettt weak, so not many extended volleys.

Tuesday Jan 31, 2017 #

5 PM

Walking (Placating the dog) 15:00 [2] 0.75 mi (20:00 / mi)
ahr:121 max:135 rhr:48 slept:6.75 shoes: Brooks Adrenaline 17

7 PM

Biking intervals (1-minute workout) 21:00 [5] 6.2 mi (17.7 mph)
ahr:110 max:146 shoes: Giant TCR

Had planned to run but by the time I'd walked the dog my motivation was gone. Instead I did trainer intervals based on the Tim Ferriss podcast I listened to today with Dr. Martin Gibala. Very interesting, on benefits of intervals, even very hard, very short ones.

Supposed to be:

2 min wu
20 sec v hard/2 min recovery x3*
3 min cd

*added an extra 4 intervals when I realized the planned 3 wouldn't give me a long enough workout for it to register on my Fitbit. Surprisingly hard.

https://itunes.apple.com/us/podcast/the-tim-ferris...

Monday Jan 30, 2017 #

9 PM

Other (Volleyball) 57:00 [2]
ahr:93 max:126 rhr:48 slept:8.0

Warm up and match. Warm up with Jeff was much more physical than actually "playing".

Lost all 3. First truly painful (ugly) match of the year. On the plus side, I didn't miss any serves. On the minus side, I only served three times in three matches.

Sunday Jan 29, 2017 #

10 AM

Biking race (Rocheport Roubaix) 3:54:22 [4] 49.9 mi (12.8 mph) +3530ft
ahr:136 max:164 rhr:46 slept:6.5 shoes: Airborne Delta CX

About 70/30 gravel/pavement. Fun course. Pondered skipping it after feeling so terrible during yesterday's meet, but I need the miles. The day went much better than I expected, especially for the first 40 miles. Last 10 were a bit of a sufferfest.

Left my 500 cal bottle of Perpetuem at home, so I substituted 2 250 cal bottles of Roctane Lemon-Lime that Eric had brought for me. It was terrible, but filled the calorie deficit. Drank about 1.5 bottles of that, not enough water, 2 Reeses PB Christmas trees (170 cal each), and 1/4 payday bar (~60 cal). That adds up to 775 cal, a little short maybe.

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