Training Log: Yvonne
In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Krav Maga||2|| 3:00:00|
| ||Run||2|| 2:20:53|| 8.07|| 12.99|| 1667|
| ||Bike||3|| 2:14:17|| 12.92|| 20.79|| 349|
| ||Strength/Stretch||1|| 15:00|
| ||Swim||1|| 14:48|
| ||Total||7|| 8:04:58|| 20.99|| 33.78|| 2016|
Run (trail) 1:40:53  8.07 mi (12:30 / mi) +1667ft 10:27 / mi
shoes: Hoka Kailua Trail #2
All trails at Matson Hill. Light pack. Climb seems too high (??) Started w/ tummy troubles so kept the pace easy. Felt better after about 1.5 mi. but then the footing became very challenging and stayed that way until the last mile. Obviously, lots of water around - rocks were super slick and although trail was solid, there was enough surface goo to cause issues. On Hayes, one section of thin humus-y soil clung to my shoe soles adding 1-2 pds. to each and made them weird and rounded on the bottom for a mile. Even rolled an ankle once which is very unusual for me. Everything OK though. Beautiful waterfalls @ the creek crossings. Just me and the squirrels out there. Drenched at end!
Bike (computrainer) 1:05:00 
shoes: Fuji Team
Wouldn't normally pay to ride a trainer but decided to try something different and see what the buzz is about. Baseline calibration session @ Power Up. Intervals @ 185w.
Bike (gravel and paved) 49:17  12.92 mi (15.7 mph) +349ft
shoes: Niner Air 9
Hamburg, Katy, Greenway loop. Short on time so tried to boogie.
Strength/Stretch 15:00 
- Hip strengthening/flexibility
- Forearm/elbow strengthening
Krav Maga 1:00:00 
KM 2/3 class. Guillotines (applying and defending against). Oww - neck.
Krav Maga 2:00:00 
Sparring 2 and KM3 classes. Humbling.
Run (treadmill ) 40:00 
Gym after KM. 60 sec intervals - incline up to 10.5% and speed up to 7:50/mi (not that speedy but that's where I'm at).
Bike (spin bike) 20:00 
Swim 14:48 
22 pool lengths. More than normal at least!
all weeks |