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Training Log Archive: kgeisen

In the 7 days ending Dec 9, 2017:

activity # timemileskm+ft
  Biking3 3:05:06 45.5(14.7/h) 73.22(23.7/h) 400
  Trail running1 1:31:16 7.5(12:10) 12.07(7:34) 1495
  Walking3 1:22:45 4.0(20:41) 6.44(12:51)
  Elliptical1 20:06 1.8(11:10) 2.9(6:56)
  Strength1 17:00
  Total8 6:36:13 58.8 94.63 1895
averages - sleep:7 rhr:46

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Saturday Dec 9, 2017 #

Event: Pere Marquette Endurance Trail Run
 
9 AM

Trail running race (PMETR) 1:31:16 [4] 7.5 mi (12:10 / mi) +1495ft 10:14 / mi
ahr:158 max:173 rhr:45 slept:6.25 shoes: Salomon Sense Pro

Went in with low expectations thanks to even worse than normal training and was pleasantly surprised. Aimed for a steady effort and nailed it. 30 sec faster than last year’s time and only about a minute off my PR. Not bad for my first running race since January, but someday I’m going to do the training to see what I can actually do at this race.

Thursday Dec 7, 2017 #

5 PM

Walking 24:45 [1] 1.0 mi (24:45 / mi)
ahr:119 max:169 rhr:45 slept:7.0

6 PM

Biking (Trainer) 36:23 [3] 10.0 mi (16.5 mph)
ahr:117 max:154 shoes: Giant TCR

A couple short, faster intervals and then 3x 4 min hills

Tuesday Dec 5, 2017 #

6 AM

Biking (Junk miles ) 15:00 [1] 3.5 mi (14.0 mph)
rhr:46 shoes: Giant TCR

Got up too late to do much, so I did a little.
8 PM

Elliptical warm up/down 20:06 [2] 1.8 mi (11:10 / mi)
ahr:123 max:143 shoes: Brooks Adrenaline 17

Going through the motions, but once I started the weights I forgot I didn't want to be there.
9 PM

Strength (NROLFW 1B2) 17:00 [3]

Walking hills (Treadmill) 18:00 [2] 1.0 mi (18:00 / mi)
ahr:90 max:117 shoes: Brooks Adrenaline 17

Monday Dec 4, 2017 #

8 AM

Walking 40:00 [1] 2.0 mi (20:00 / mi)
rhr:47 slept:7.5

Sunday Dec 3, 2017 #

1 PM

Biking (Katy Trail) 2:13:43 [3] 32.0 mi (14.4 mph) +400ft
ahr:129 max:159 rhr:46 slept:7.25 shoes: Airborne Delta CX

Recovery ride with Mickey. Legs and shoulders were pretty sore this morning, and this ride definitely felt harder than it should have. Still, awfully hard to pass up riding on a 70* day in December, especially when temps are about to plummet.

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