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Training Log Archive: kgeisen

In the 7 days ending Dec 28, 2014:

activity # timemileskm+ft
  Trail running1 2:56:31 12.12(14:34) 19.5(9:03)
  Strength1 45:00
  Running2 37:00 3.67(10:05) 5.91(6:16)
  Elliptical1 10:00 0.94(10:38) 1.51(6:37)
  Total4 4:28:31 16.73 26.92
averages - sleep:8

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Saturday Dec 27, 2014 #

8 AM

Trail running race (Little Woods) 2:56:31 [3] 12.12 mi (14:34 / mi)
shoes: Brooks Cascadia

Very muddy trail, not really feeling it today. Stomach issues first two laps, that finally resolved itself, achy hip and just hurting all over third lap. In contest between run longer/hurt more and take shower/make it to family Christmas on time, the latter won by a landslide.

After PMETR I thought maybe I was getting my running mojo back, but it was not in evidence today. I feel like I'm just treading water and trying to hang onto some kind of run fitness until I start enjoying it again. Chances are that I'd enjoy it more if I ran more, though. Oh you vicious circle, you.

Wednesday Dec 24, 2014 #

2 PM

Running (Neighborhood with dog) 22:00 [2] 2.2 mi (10:00 / mi)
shoes: Brooks Adrenaline

Conveniently waited until the temp dropped and it started to rain. Winning.

Tuesday Dec 23, 2014 #

Running intervals (Treadmill) 15:00 [3] 1.47 mi (10:12 / mi)
shoes: Brooks Adrenaline

3 min w/u followed by 1 min hard/2 min easy x 4. Hard intervals were 8:06, 8:06, 8:00, 7:34. I <3 speedwork.

Incidentally, the course on screen was the Grand Staircase region out west and I got to run through Bryce, where we were 10 years ago, and the Emerald Pools trail at Zion, where I recognized the exact spot Jacob stopped to climb.
2 PM

Elliptical warm up/down 10:00 [3] 0.94 mi (10:38 / mi)

Strength (NROLFW2B4) 45:00 [4]
slept:8.0

A Wide-grip deadlift from box
65/10
90/10
95/10

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

B2 underhand grip lat pulldown
97/10
97/10

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

C2 Dumbbell prone Cuban snatch
8s/10
10s/10

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

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