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Training Log Archive: kgeisen

In the 7 days ending Jan 18, 2015:

activity # timemileskm+ft
  Mountain biking1 4:14:20 19.74(4.7/h) 31.77(7.5/h)
  Biking1 2:28:30 26.15(10.6/h) 42.08(17.0/h) 2385
  Strength1 35:00
  Running1 12:00 1.17(10:15) 1.88(6:22)
  Elliptical1 10:07 1.09(9:17) 1.75(5:46)
  Total3 7:39:57 48.15 77.49 2385

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Sunday Jan 18, 2015 #

12 PM

Biking (Joe Dirt Gravel) 2:28:30 [3] 26.15 mi (10.6 mph) +2385ft
shoes: Airborne Delta CX

Huge turnout for this ride. Rode with Luke and Bob. Some things never change, like playing catchup after downhills and Luke waiting at the tops of the climbs...but some things do, like riding all of the hills I had to walk last year. Very fun to be out riding with the guys, but halfway through I wasn't feeling another lap. I'm going to have to get into a mindset of sticking with things, but maybe I'll leave that for February. In the end, I'm pretty happy we didn't ride another lap bc it probably would've been dark by the time we finished.

Saturday Jan 17, 2015 #

9 AM

Mountain biking (Berryman) 4:14:20 [3] 19.74 mi (4.7 mph)
shoes: Trek MTB

Luke's data since my Garmin ate the Saturday info.

Great MLK weekend ride. Huge turnout but we left after everybody else. Shocker. Luke, Bob, Robby, Chuck, Jim, my cousin Bob, Amanda, Dave, Scott, Kevin, Jody, and Doug. Couldn't quite keep up with the group in the front - those BOR boys like to push the pace - so I was solidly in the middle most of the time. Trail got too soft so at the BT/OT split we took the OT cutoff and then jumped onto some forest roads back to the gravel. So fun. I really want to go back on a good trail condition day and ride the whole loop. My fitness isn't stellar right now but hill climbing and general confidence have definitely improved.

Monday Jan 12, 2015 #

9 PM

Elliptical warm up/down 10:07 [3] 1.09 mi (9:17 / mi)
shoes: Brooks Adrenaline

Strength (NROLFW3B1) 35:00 [3]

A Barbell Romanian DL/bent row
60/6, 70/6, 75/6

B1 Partial single leg squat 3x6 BW. Very hard with my left knee.
B2 wide grip lat pulldown
95/6, 105/6, 110/6

C1 Back extension
50/6, 65/6 x 2
C2 YTWL 5lb hand weights/6 x 3

D1 Swiss ball crunch 6x3
D2 Prone jackknife 6x3 - only thing that hurt my hands
D3 Lateral flexion 6x3

Running intervals (Treadmill) 12:00 [3] 1.17 mi (10:15 / mi)
shoes: Brooks Adrenaline

Supposed to be a gentler interval session, so I kept the fast minutes in the high 8's and the rest in the high 10's. That was plenty for tonight.

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