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Training Log Archive: kgeisen

In the 7 days ending Jan 29, 2017:

activity # timemileskm+ft
  Biking2 4:24:22 57.4(13.0/h) 92.38(21.0/h) 3530
  Orienteering1 2:22:57 6.9(20:43) 11.1(12:52) 1354
  Other2 2:15:00
  Strength2 40:00
  Yoga1 27:00
  Elliptical2 25:35 3.1(8:15) 4.99(5:08)
  Total8 10:34:54 67.4 108.47 4884
averages - sleep:8 rhr:47

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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.

Saturday Jan 28, 2017 #

10 AM

Orienteering (Babler Cold Nose-O) 2:22:57 [4] 6.9 mi (20:43 / mi) +1354ft 17:28 / mi
rhr:45 slept:7.25 shoes: Salomon Sense Pro

Raced with Mickey, mostly I think because he's been sick and was happy to have my anchor as an excuse for his slower pace. I did nav for the first few, really blew 4. After that we kind of decided route together and then I followed along. Not sure if being low-grade sick since Monday took it out of me more than I thought or I'm in worse shape than I thought. Either way, I really struggled on the hills, and there were a lot of hills. Did a little off-trail "running" (trying to improve there) and did quite a bit of running on trail and on roads.

Incidentally, Babler was the first course I ever tried to solo nav when I was starting out, and the green course went so badly that I came in late, thrust my passport at Yvonne, and cried half the way home. Still lots of room for improvement, but every time I come back to Babler I smile at the memory.

Friday Jan 27, 2017 #

5 AM

Elliptical 10:00 [3] 1.1 mi (9:06 / mi)
rhr:46 slept:6.75 shoes: Brooks Adrenaline 17

Strength (NROLFW1B) 20:00 [3]

Thursday Jan 26, 2017 #

8 PM

Yoga (Day 20) 27:00 [3]
rhr:46 slept:7.5

Wednesday Jan 25, 2017 #

5 AM

Elliptical 15:35 [3] 2.0 mi (7:47 / mi)
ahr:123 max:131 rhr:49 slept:6.25 shoes: Brooks Adrenaline 17

Strength (NROLFW1A) 20:00 [3]

8 PM

Other (Volleyball) 1:15:00 [2]
ahr:81 max:130 slept:7.5

Open gym. Fewer people than last week, ball didn't stay in play as much. Did something weird to my R forearm on my first serve, but discovered I have way more power OH serving with my fist closed instead of open hand.

Tuesday Jan 24, 2017 #

5 AM

Biking (Trainer) 30:00 [3] 7.5 mi (15.0 mph)
ahr:98 max:132 rhr:50 slept:6.5 shoes: Giant TCR

Monday Jan 23, 2017 #

7 PM

Other (Volletball) 1:00:00 [4]

Lost 3/3. Team played better overall. Passing had me running all over the court as setter, wish I'd had my Fitbit on! Hit pretty well.

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