Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Yvonne

In the 29 days ending Feb 29, 2016:

activity	#	time	miles	km	+ft
Bike	17	26:18:18	158.35	254.84	7318
Krav Maga	4	7:45:00
Skating	3	2:30:00
Strength/Stretch	12	2:15:00
Run	4	1:39:16	8.13	13.08	462
Circuit Training	3	1:08:00
Other	1	45:00
Swim	1	15:00
Total	34	42:35:34	166.48	267.92	7780

3:48

0:00

» now

Monday Feb 29, 2016 #

5 AM

Run (treadmill) 15:00 [2]

Early gym morning. Treadmill WU w/ incline variation.

Strength/Stretch 4:00 [3]

Pushups 15 x3 w/ only a little rest between sets. Harder than it should have been. Been neglecting PUs!

Bike (spin bike) 1:00:00 [4]

Spin class. Lots o' groaning.

Sunday Feb 28, 2016 #

8 PM

Strength/Stretch 20:00 [2]

3 sets:
- 20 lunge (each leg)
- 20 squat
- 60 sec plank

Then another 60 sec plank on 1 foot

Hip strengthening/flexibility routine

Saturday Feb 27, 2016 #

6 AM

Bike (gravel) 3:48:19 [3] 52.11 mi (13.7 mph) +2615ft
shoes: Motobecane Fantom X Team Ti

8 mi. Hamburg; 44 mi. Busch area. Didn't feel nearly as peppy today as last week. Bird sightings: lots of Woodcocks along Hamburg when I started (I think my light confused them) and at dawn, flocks of Snow Geese overhead. Another noteworthy sighting: at dawn along Hamburg - 2 sled dog teams w/ their mushers (right term?) on wheeled carts. Well, that's a first.

Friday Feb 26, 2016 #

5 PM

Run (gravel) 34:03 [3] 3.46 mi (9:50 / mi) +143ft 9:28 / mi
shoes: Hoka One One Kailua Trail

Guess I should run now and then. O&B jog on Hamburg trail. Nice evening.

Thursday Feb 25, 2016 #

5 PM

Skating (ice) 1:00:00 [3]
shoes: Graf Ultra G5

Stick and puck @ LU ice arena. Hubby out of town until the eve so it was just me and kiddos. Not a lot of others there so daughter played referee and performed puck drops while son and I went head to head. He won fair and square but I made him work for it. He fell asleep on our short drive home!

7 PM

Krav Maga 2:00:00 [2]

KM level 1 and 2 classes. Practiced fall breaks...ugh. Never pleasant.

10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Wednesday Feb 24, 2016 #

9 PM

Bike (trainer) 1:10:00 [3]
shoes: Fuji Team

DA season 6, episode 9 -- the last one of the series. Sniff, sniff. At least everything was wrapped up with a tidy bow.

Tuesday Feb 23, 2016 #

10 PM

Bike (trainer) 1:00:00 [3]
shoes: Fuji Team

DA season 6, episode 8.

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Monday Feb 22, 2016 #

10 PM

Bike (trainer) 1:00:00 [3]
shoes: Fuji Team

DA season 6, episode 7. Oh my, things are getting good.

Strength/Stretch 10:00 [2]

HIp strengthening/flexibility routine.

Sunday Feb 21, 2016 #

11 AM

Swim 15:00 [3]

Some slow, pathetic laps @ the Spirit Center during a fam swim session.

Side note: I spent an embarrassing amount of time this weekend wrestling w/ installing a roof rack on my car. This is the 3rd rack I've put on a "naked" roof and I forgot what a pain it is (last one was over 10 yrs ago). I looked into a hitch mount but the only option for my car was through a specialty installer and ran over 2 grand, then I still wouldn't have a means to transport the kayak/paddleboard...so roof it was. I went w/ Yakima and got a "Highroller" upright bike mount which I've never used before so I hope I like it. It will be nice not having to store the front wheel.

Saturday Feb 20, 2016 #

6 AM

Bike (gravel and paved) 3:28:30 [3] 50.53 mi (14.5 mph) +2388ft
shoes: Motobecane Fantom X Team Ti

Schedule-friendly substitute for the Callaway 50. One lap of Hamburg/Katy/Greenway loop then hit the Busch area for approx. 37 mi. of gravel goodness. Just a smidge of paved on this route. Gravel was pretty fast in most places, gooey and soft in a couple spots. I was constantly watching my AVS and made a goal to finish in the mid-14 mph range w/ reasonable perceived exertion. Felt really good to meet that goal. Side note: need to get my HR monitor fixed. Left work parking lot in dark peacefulness, returned to find the place absolutely MOBBED. Tons of cyclists, runners, hikers. Awesome!

Friday Feb 19, 2016 #

5 AM

Circuit Training 20:00 [4]

Impromptu early gym morning. Treadmill run WU then 2 sets of:
- 3 min jump rope combos
- hip adduction/abduction w/ black band
- 20 pushups
- 90 sec plank

Bike (spin bike) 1:00:00 [4]

Spin class. Gulping for air.

9 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Thursday Feb 18, 2016 #

7 PM

Krav Maga 2:00:00 [3]

KM level 1 and 2 classes. Paul had us moving today and I was pretty drenched. Got slightly beat up -- numerous bruises on arms from competitive pummeling and lots of shoulder torquing. Nothing "injured" though - just sore and fatigued.

Wednesday Feb 17, 2016 #

10 PM

Bike (trainer) 1:00:00 [3]
shoes: Fuji Team

DA season 6, episode 6. It's taking some discipline to only watch these while on the bike. I'd really rather just veg on the couch. I'm getting in some decent interval sessions though.

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Tuesday Feb 16, 2016 #

9 PM

Bike (trainer) 2:00:00 [3]
shoes: Fuji Team

DA season 6; episodes 4 and 5. Ugh, 2 hrs. on a trainer but the time flew by w/ my fav show. Bunches of intervals -- good effort and plenty sweaty.

Strength/Stretch 14:00 [3]

- Hip strengthening/flexibility routine
- Planks (60 sec, 60 sec, 90 sec)

Sunday Feb 14, 2016 #

7 AM

Bike (gravel) 2:19:43 [3] 25.8 mi (11.1 mph) +513ft
shoes: Motobecane Fantom X Team Ti

Didn't have everything ready the night before so didn't get out as early as planned. Figured I would be in windy blowing snow the whole time and that's pretty much how it went down. From work, Hamburg to Katy w/ O&Bs to Boone bridge and Defiance. Then back up Hamburg & 2 laps around the cell. Not a fast ride and not as long as I wanted, but fun plowing through the ever increasing depth of snow.

4 PM

Skating (ice) 30:00 [2]
shoes: Graf Ultra G5

"Skate with the players" after LU men's game. Fun and a great warmup for son's first game later tonight(!). Such a high quality hockey program here for students and younger kids. Logging half time.

Saturday Feb 13, 2016 #

10 AM

Krav Maga 1:45:00 [3]

Heavy bag and KM classes.

Friday Feb 12, 2016 #

4 AM

Circuit Training 30:00 [3]
shoes: Inov8 Trail Roc 255

- Early gym morning. Treadmill WU
- Heavy bag free work (2 rounds, 4 min ea) followed by jacks, squats, tuck jumps, and burpees
- Elliptical chitty chat w/ MaryAnn -- too short!
- Then off to spin

Bike (spin bike) 1:00:00 [4]

Spin class. Instructor handed out protein cookies in little valentine bags. So sweet! She's great.

Thursday Feb 11, 2016 #

5 PM

Skating (ice) 1:00:00 [2]
shoes: Graf Ultra G5

Stick and puck @ Lindenwood Ice Arena. Son in lesson; daughter and I goofed around practicing passing, drills, etc. She wants to get back into it. Yay!

Wednesday Feb 10, 2016 #

10 PM

Bike (trainer) 1:30:00 [3]
shoes: Fuji Team

DA season 6: last half episode 2, all episode 3. Mostly moderate spinning w/ several higher intensity intervals.

Tuesday Feb 9, 2016 #

9 PM

Run (gravel) 15:00 [3] 1.4 mi (10:43 / mi)

Trash/recycle hauling plus a little extra.

10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility routine. I do think this is beneficial for me.

Monday Feb 8, 2016 #

5 AM

Circuit Training 18:00 [3]
shoes: Inov8 Trail Roc 255

Made plans to meet MaryAnn (yay - new APer!! MaryAnn1229 in running) @ the gym. Thank goodness for those arrangements - would have never gotten up that early otherwise considering my late night on Sun. Anyway, joined her in an elliptical warm up and nice chat then 2 sets of:
- jump rope intervals (1-2 min ea)
- hip adduction/abduction
- 20 pushups
- 20 ball slams (12#)

Bike (spin bike) 1:00:00 [4]

Spin class. Makin' it hurt.

Sunday Feb 7, 2016 #

4 PM

Other 45:00 [2]
shoes: Inov8 Trail Roc 255

Dropped cross bike @ Big Shark for needed stuff (cables, gel bar wraps, derailleur adjust., brake pads, tune up) then hit Chesterfield's Central Park for running/climbing/cavorting w/ daughter. I was legitimately sweaty - she does not tire easily. Primo huge playground all to ourselves. Chest. spares no expense on these facilities.

10 PM

Bike (gravel, grass, and trail) 35:27 [3] 5.44 mi (9.2 mph) +495ft
shoes: Trek Superfly 100

"Interval" ride on our property:
- ~.5 mi grass/dirt twisty up and down loop route around yard @ high effort
- followed by ~.5 mi O&B recovery on gravel road
- repeat a bunch of times. I should do this more often.

Bike (trainer) 30:00 [3]
shoes: Fuji Team

DA season 6, episode 2 (only half of it).

Saturday Feb 6, 2016 #

6 AM

Bike (gravel and hwy ROW) 2:16:19 [3] 24.47 mi (10.8 mph) +1306ft
shoes: Motobecane Fantom X Team Ti

Oldest child woke up just as I was stepping out so made him b-fast then skedaddled. Rode hwy right-of-way then Callaway Fork Rd. to F and back; x2. Only 1 low water crossing was inundated - icy but shallow so carefully tip-toed across. Rest of the crossings were bomb-able. A beautiful frosty morning! Riding hwy ROW is slightly soul-sucking, but a little of that is never a bad thing.

C • Calloway Fork 5

Strength/Stretch 12:00 [3]

Hip strengthening/flexibility routine plus some additional stretching. A lot harder after riding!

Thursday Feb 4, 2016 #

4 PM

Run (trail) 35:13 [3] 3.27 mi (10:46 / mi) +319ft 9:52 / mi
shoes: Hoka One One Kailua Trail

Quick spin from work on the Clark trail b4 kiddo pickup. I passed like 5 people! Nice to see folks enjoying this primo trail.

7 PM

Krav Maga 2:00:00 [2]

The usual L1 and 2 classes. Lots of choke defenses and elbows. My elbow scabs got rubbed off again. Sheesh - elbows have taken a beating lately.

10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility routine. Slowly increasing reps.

Wednesday Feb 3, 2016 #

9 PM

Bike (trainer) 1:00:00 [3]
shoes: Fuji Team

Downton Abbey season 6 on blu ray FINALLY arrived. And the rule is it can't be watched unless my butt is on the trainer. 9 hours are ahead of me. Episode 1 tonight.

Strength/Stretch 15:00 [3]

- Hip strengthening/flexibility routine
- 12 pushups x6

Tuesday Feb 2, 2016 #

5 AM

Bike (trainer) 40:00 [3]
shoes: Fuji Team

Trainer spin w/ a few accelerations.

Monday Feb 1, 2016 #

Note

My attempts at adding a pic to my log of the awesome Climb So Ill walls have been a miserable failure so far. I've added pics in the past from my Flickr account but now I keep getting the dreaded little box w/ the x instead of the image. Wrong PC settings or something? I'm pretty sure I'm using the correct html code. ack

« Earlier | Later »