Training Log: Yvonne
In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Krav Maga||1|| 2:00:00|
| ||Run||2|| 1:13:35|| 3.79|| 6.1|| 362|
| ||Bike||1|| 52:31|| 12.9||(14.7/h)|| 20.76||(23.7/h)|| 389|
| ||Circuit||1|| 40:00|
| ||Strength/Stretch||1|| 15:00|
| ||Total||5|| 5:01:06|| 16.69|| 26.86|| 751|
Bike (gravel and paved) 52:31  12.9 mi (14.7 mph) +389ft
shoes: Motobecane Fantom X Team Ti
Hamburg, Katy, Greenways loop. As anticipated, it was very splattery and gritty. At the end, rinsed off everything in a large puddle near my car and was basically as good as new.
Run (trail and paved) 43:35  3.79 mi (11:30 / mi) +362ft 10:33 / mi
shoes: Hoka Kailua Trail #2
Dropped daughter @ b-day party and since the host's house was about 60 sec from Broemmelsiek, thought a little run would be the perfect way to kill some time b4 pickup. Easy shuffle on very wet but reasonably solid trails. Some adventuresome creek crossings! Light (5#) pack. Me + ranger = only ones in the park.
Strength/Stretch 15:00 
- hip strengthening/flexibility
- forearm/elbow strengthening
Krav Maga 2:00:00 
First ever L2 sparring and L3 KM classes! All kinds of new stuff.
Run (treadmill) 30:00 
Gym night. T-mill speed/incline variations. R lower hamstring still ever so slightly tender.
Circuit 40:00 
-2 min. jumprope combos x2
-12 pushups x5
- 20 squat (15# dbs) x2
- 1 min. plank x4
- 1 min. Jacob's Ladder (100') x2
- 5 Power Wheel rollouts x2
- Hip adduction/abduction w/ black band
- Thai round kicks into HB
all weeks |