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Training Log Archive: kgeisen

In the 7 days ending Apr 9, 2016:

	activity	#	time	miles		km		+ft
	Biking	3	7:59:47	95.2	(11.9/h)	153.21	(19.2/h)	8472
	Orienteering	1	3:00:00	6.0	(30:00)	9.66	(18:38)
	Strength	2	47:00
	Running	1	24:03	2.2	(10:56)	3.54	(6:48)
	Elliptical	1	15:27	1.7	(9:05)	2.74	(5:39)
	Total	8	12:26:17	105.1		169.14		8472
averages - sleep:6.4 rhr:50

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Saturday Apr 9, 2016 #

Event: Tour of Hermann 2-Day Gravel Challenge

9 AM

Biking race (Tour of Hermann loop 1) 2:07:51 [5] 29.5 mi (13.8 mph) +1821ft
ahr:108 max:167 rhr:48 slept:6.5 shoes: Airborne Delta CX

Other than two bigger hills, this is the gentlest of all five loops. Rode basically solo as I didn't want to push as hard as the Momentum group. I felt fast (for me), and did this loop 4 minutes faster than last year. As much extra training as I've done this year compared to last year, I feel like that should be a bigger improvement. Zero wasted time.

11 AM

Biking race (Tour of Hermann loop 2) 3:01:49 [5] 32.9 mi (10.9 mph) +3232ft
ahr:108 max:161 shoes: Airborne Delta CX

Super fast transition at the car. Everything was organized, so I just had to switch/fill bottles and grab the food packet for the loop.

This is my least favorite loop of TOH, constant climbing plus thicker gravel on that side of town. I was mentally prepared for that, though, so my mindset was just finish this loop because I remembered 3 as being much better. I didn't walk any hills, which was an improvement over last year. My moving time was 1 minute slower, but my overall time was 7 minutes faster.

Did ok staying on top of nutrition, but drank almost all of my two bottles (which is pretty unusual for me on a chilly day) and just really felt thirsty.

2 PM

Biking (Tour of Hermann loop 3) 2:50:07 [3] 32.8 mi (11.6 mph) +3419ft
ahr:97 max:150 shoes: Airborne Delta CX

Another quick transition. Jim waited for me, so we rode this loop basically together, though I tended to lag behind as I was doing some mopey pedaling. I remembered this as easier than loop 2, but it wasn't. Definitely pretty, as is the entire event. Walked several bigger hills this time.

Moving time was 2 minutes faster than last year, total time was 2 minutes slower. It's possible that some of that includes forgetting to turn off my garmin at the end, but I'm not sure.

Overall, I think I cut 23 minutes off my time from last year's day 1. My guess is the vast majority of that is being more efficient at transitions and staying on the bike for loops 1 and 2.

Friday Apr 8, 2016 #

5 PM

Elliptical warm up/down 15:27 [3] 1.7 mi (9:05 / mi)
ahr:105 max:118 slept:6.5 shoes: Brooks Adrenaline

Skipped post-workout treadmill run with plans to go home and walk the dog, and then it rained. Oh well.

Thursday Apr 7, 2016 #

5 PM

Strength (NROLFW4B) 23:00 [4]
ahr:76 max:109 rhr:49

Wednesday Apr 6, 2016 #

5 PM

Running (Neighborhood) 24:03 [3] 2.2 mi (10:56 / mi)
ahr:131 max:140 rhr:51 slept:7.0 shoes: Brooks Adrenaline

The dog guilted me into a run, and then about a half hour in I remembered that I'd planned to walk because my left K EE is still stiff and swollen from Saturday's trekking. It didn't feel awesome but wasn't painful, so we stuck with the easy run.

Tuesday Apr 5, 2016 #

5 AM

Strength (NROLFW4A) 24:00 [3]
ahr:70 max:94 rhr:53 shoes: Merrell All Out Peak

Felt like much more effort than heart rate reflects. And after a month or two off of front squat push/press I suck at them once again.

Monday Apr 4, 2016 #

1 PM

Orienteering (Clearing LS o course) 3:00:00 [3] 6.0 mi (30:00 / mi)
rhr:50 slept:5.5 shoes: Brooks Cascadia 10

Mileage and time is approximate since my Garmin battery died as we walked to first CP. :-/

Once all teams had cleared the o course in Palisades - South, Chuck and I split it with Matt & Dawn. We took CPs 11-15, as well as bonus points B, C, D. Overall clean nav with us trading off who was navigating. I was definitely glad we stuck together because I felt far less confident (and far more tired) than the previous day. Maybe the lesser confidence was due to the fact that I didn't have to make all the decisions, though.

Only two missteps. Hit the wrong reentrant for 15, and bonus C (I think) we overshot the pit, expecting it to be more in the center of the reentrant. Worked together well as a team to figure things out and get back on track, though.

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