Training Log Archive: kgeisenIn the 7 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
9 AM
Biking (Gravel - Massas Creek) 2:48:18 [3] 28.2 mi (10.1 mph) +1339ft
slept:5.75 shoes: Airborne Delta CX
Gravel loop with Bob. Awesome morning, fun scouting out possibilities for the AR I will probably never put on. Felt good until 25 miles in, legs were cramping, then felt better again by the last gradual climb.
Thursday Jan 29, 2015 #
5 PM
Trail running (Little woods) 51:10 [2] 3.4 mi (15:03 / mi)
shoes: Brooks Cascadia
Ran w/Patrick. More running in first half than lately. Felt pretty good. His calves got super tight about halfway in, though, so mostly hiking after that. Woods were creepy tonight.
Tuesday Jan 27, 2015 #
5 PM
Elliptical warm up/down (Elliptical/TM) 16:09 [3] 1.25 mi (12:55 / mi)
rhr:48 slept:6.0 shoes: Brooks Adrenaline
Elliptical w/u, TM c/d
Thought I'd try going to the gym right after work so I could read to Jacob before he goes to bed. The gym at 5:00 pretty much sucks.
Thought I'd try going to the gym right after work so I could read to Jacob before he goes to bed. The gym at 5:00 pretty much sucks.
Strength (NROLFW3B2) 45:00 [3]
A Barbell Romanian DL/bent row
80/6 x 3
B1 Partial single leg squat 3x6 BW. Very hard with my left knee.
B2 wide grip lat pulldown
110/6 x 3
C1 Back extension
7/6 x 3
C2 YTWL 5lb hand weights/6 x 3
D1 Swiss ball crunch 12x3
D2 Prone jackknife 12x3
D3 Lateral flexion12x2
80/6 x 3
B1 Partial single leg squat 3x6 BW. Very hard with my left knee.
B2 wide grip lat pulldown
110/6 x 3
C1 Back extension
7/6 x 3
C2 YTWL 5lb hand weights/6 x 3
D1 Swiss ball crunch 12x3
D2 Prone jackknife 12x3
D3 Lateral flexion12x2
6 PM
Running (Treadmill intervals) 15:00 [3] 1.5 mi (10:00 / mi)
3 min w/u, 1 min hard/2 min easy x 4
Hard intervals were 8:06, 8, 7:54, 7:42
Actually went pretty fast. For the first time in forever I wanted to stay longer, but these people at my house expect to eat.
Hard intervals were 8:06, 8, 7:54, 7:42
Actually went pretty fast. For the first time in forever I wanted to stay longer, but these people at my house expect to eat.
Sunday Jan 25, 2015 #
Event: SLOC - Babler
Orienteering race (Babler Cold Nose-O) 2:49:00 [3] 8.0 mi (21:07 / mi)
Raced with Mickey.
1: I was my usual totally disorganized self at the start, which meant that I just followed along messing with my pack and didn't actually look at the map until after we were in the woods for a bit, so I was totally out of touch with the map. Usual first-control struggles. Whole BOR/DB/Amanda group caught up with us here. I kind of thought we were too low but wasn't sure. Eventually found the control higher.
2: Teamwork! Mickey got us going in the right general direction, and I had a good handle on the map as we got closer. We basically went directly here (not the redline, but no bobbles).
3: Mixture of roads, trails, and some bushwhacking here. Pretty clean (for us).
4: Quick bushwhack, went straight there. Mickey went right past it, but luckily I saw it.
5: Were going to follow the creek when we ran into the (clearly marked on the map) trail. I get serious tunnel vision...didn't even see the trail on the map until we hit it. Trail to road, hike up reentrant, straight there. "I love this sport! This is so fun!" And then we started climbing out of 5...ugh.
6: Hiked from 5 up to road, ran road to a parking area, dropped cleanly down to 6. So far, so good. And then the fun started.
7: Hiked up to road from 6, but then decided to take a short bushwhack from road to parallel trail. Chose the point where road was farthest from trail (and this is very obvious in retrospect and should have been at the time), leaving us to climb a huge hill and then trek back downhill, only to then have to follow the trail back uphill. We basically couldn't have made things any harder on ourselves without going in the totally wrong direction.
Nice, runnable paved trail until it got steeper, then turned into a ridiculously muddy equestrian trail. Hilarious. Couple photo ops, after the second I got kind of turned around. Mickey got us going in the right direction, and then we found 7 without too much more trouble. Saw Dave B. on his way in/our way out.
8: Climbed up to trail, took trail to 8, but I took us in too early so we wasted some time there.
9: Looked pretty easy on map, but I think the trail had been somewhat rerouted and I was very confused by the map here. This one took us way longer than it should have. Dave ended up beating us here.
10: Paved trail to another trail, no real problems here, just not very fast. Dave got there first again, which meant Mickey pushing for us to hurry.
11: Running got us ahead, and we went straight to 11 and then up to the road to run to 12.
12: Oops...Dave C popped out of the woods as we hit the top of the hill waving my passport. Damn! Mickey ran back for it, and I picked my way down the hill behind some house towards our last CP. The Daves were pretty close on our heels, but we were able to run up most of the last hill and beat them back to start/finish. Timewise I'm sure they both beat us, but it made for a more exciting finish I guess.
Much more encouraging than last time I was at this meet, when I left crying, or than Queeny, when I was in some kind of fog, but that's probably largely due to having a partner.
Looks like I'm racing Physically Strong with my sister-in-law, though, so I'd better improve my navigation quickly!
1: I was my usual totally disorganized self at the start, which meant that I just followed along messing with my pack and didn't actually look at the map until after we were in the woods for a bit, so I was totally out of touch with the map. Usual first-control struggles. Whole BOR/DB/Amanda group caught up with us here. I kind of thought we were too low but wasn't sure. Eventually found the control higher.
2: Teamwork! Mickey got us going in the right general direction, and I had a good handle on the map as we got closer. We basically went directly here (not the redline, but no bobbles).
3: Mixture of roads, trails, and some bushwhacking here. Pretty clean (for us).
4: Quick bushwhack, went straight there. Mickey went right past it, but luckily I saw it.
5: Were going to follow the creek when we ran into the (clearly marked on the map) trail. I get serious tunnel vision...didn't even see the trail on the map until we hit it. Trail to road, hike up reentrant, straight there. "I love this sport! This is so fun!" And then we started climbing out of 5...ugh.
6: Hiked from 5 up to road, ran road to a parking area, dropped cleanly down to 6. So far, so good. And then the fun started.
7: Hiked up to road from 6, but then decided to take a short bushwhack from road to parallel trail. Chose the point where road was farthest from trail (and this is very obvious in retrospect and should have been at the time), leaving us to climb a huge hill and then trek back downhill, only to then have to follow the trail back uphill. We basically couldn't have made things any harder on ourselves without going in the totally wrong direction.
Nice, runnable paved trail until it got steeper, then turned into a ridiculously muddy equestrian trail. Hilarious. Couple photo ops, after the second I got kind of turned around. Mickey got us going in the right direction, and then we found 7 without too much more trouble. Saw Dave B. on his way in/our way out.
8: Climbed up to trail, took trail to 8, but I took us in too early so we wasted some time there.
9: Looked pretty easy on map, but I think the trail had been somewhat rerouted and I was very confused by the map here. This one took us way longer than it should have. Dave ended up beating us here.
10: Paved trail to another trail, no real problems here, just not very fast. Dave got there first again, which meant Mickey pushing for us to hurry.
11: Running got us ahead, and we went straight to 11 and then up to the road to run to 12.
12: Oops...Dave C popped out of the woods as we hit the top of the hill waving my passport. Damn! Mickey ran back for it, and I picked my way down the hill behind some house towards our last CP. The Daves were pretty close on our heels, but we were able to run up most of the last hill and beat them back to start/finish. Timewise I'm sure they both beat us, but it made for a more exciting finish I guess.
Much more encouraging than last time I was at this meet, when I left crying, or than Queeny, when I was in some kind of fog, but that's probably largely due to having a partner.
Looks like I'm racing Physically Strong with my sister-in-law, though, so I'd better improve my navigation quickly!