Training Log Archive: YvonneIn the 30 days ending Nov 30, 2013:
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Friday Nov 29, 2013 #
10 AM
Bike (gravel and paved) 2:20:54 [3] 27.73 mi (11.8 mph) +2405ft
ahr:138 max:163 shoes: Trek Superfly 100
W/ map in hand, roughly planned a country road route around bro's house. Endless gravel roads to choose from! Snow and ice covered surfaces so repeated the mantra "no sudden moves!" at least a dozen times on every downhill. Pretty tough conditions -- was glad I had the MTB. Rewarded with stellar visuals -- groups of draft horses frolicking in the snowy fields and Amish households going about their daily business.
Thursday Nov 28, 2013 #
10 PM
Run (gravel and snow) 30:00 [3] 2.85 mi (10:32 / mi)
shoes: Hoka One One Stinson EVO
Another tiny baby workout. Night run consisting of laps around my bro's snowy property (Ohio) and then up and down the hill on his road. Not digested yet but didn't want to wait forever -- so tummy didn't feel too good.
Wednesday Nov 27, 2013 #
8 AM
Swim 15:00 [2]
Continuously treading water in 'deep' end of hotel pool w/ the fam. Morrrre driving today.
Tuesday Nov 26, 2013 #
10 AM
Run (gravel) 25:00 [2] 2.25 mi (11:07 / mi)
Jogging break around the disposal cell (2 laps). Lots o' driving to come after work.
Monday Nov 25, 2013 #
9 PM
Strength/Stretch 20:00 [0]
Thorough static and dynamic stretch w/ foam rolling. Kind of neglected that over the weekend. For shame.
Sunday Nov 24, 2013 #
8 AM
Run (trail) 1:29:17 [3] 8.22 mi (10:52 / mi) +1052ft 9:41 / mi
ahr:148 max:162 shoes: Hoka One One Stinson EVO
All the trails at Matson Hill. 16F at the start but really no issue whatsoever. Super trail conditions! Not quite as much climb as Friday's run and MUCH easier footing, more miles but slower pace. Well, so what. This is the most miles I've run in 3 days in, like, forever. Sort of embarrassing, but happy! Legs totally solid. Phew.
10 PM
Bike (gravel, grass and paved) 55:21 [3] 11.56 mi (12.5 mph) +785ft
shoes: Trek Superfly 100
Night ride to redeem last night (and work off in-law's T-giving lunch). The main goal was to test the Fasterkatts. I bought them a size or 2 big and hoped that would allow some flexibility in sock options, etc. depending on temp. So w/ tonight in the high 20s, I wore a heavy wool sock, and little neoprene toe caps (over sock but inside boot). Totally warm and I think that would have continued if the ride had been longer. Under more extreme conditions, I would ditch the neoprene caps and add chem warmers. 40s could probably get by w/ just a heavy sock. Liberating!
Hiking (off trail) 40:00 [2]
And then mid ride, a car slows down and asks if I've seen a black dog. "No - but I'll keep an eye out". And then a mile later, I realize I have the perfect lost-dog-finding tool on my head and turn around to their house and small search party that had formed. Everyone had horribly weak flashlights and their fear of this freaky lady riding her bike late at night abated when they saw the awesome power of the Seca 1400. Checked all the major reentrants around their house and the Fasterkatts weren't half bad in the woods! Alas, no pooch, sad. Between the cold and coyotes, not a good prognosis. Owners were distraught. But then I found out the next day from some friends that the dog had been in the basement the whole time! So a happy ending after all.
Saturday Nov 23, 2013 #
2 PM
Hiking 35:00 [2]
Hiking with the fam. at Cahokia Mounds including an ascent of Monks Mound. Cold and super windy but kiddos toughed it out. Proud!
9 PM
Note
Cahokia, then friend's party, then home late, then daughter begged for "just 1 min of snuggles" while she fell asleep, and next thing I knew it was 6AM, everyone was up, I was buried in stuffed animals, and I missed my night ride. Oops. Hazard of the late night workout plan for sure!
Friday Nov 22, 2013 #
10 AM
Run (trail) 1:09:36 [3] 6.56 mi (10:37 / mi) +1323ft 8:55 / mi
ahr:148 max:167 shoes: Hoka One One Stinson EVO
On my way home, hopped off the highway in southern IL to sample the wares of Ferne Clyffe S.P. As hoped, lots of lush fernes and huge sandstone clyffes. Some waterfalles too. Stunning! The lake nestled in the woods was like a dreamland. Forced to stop the watch in a couple spots and gawk. Technical footing and voluminous climb in areas. Happy with the effort.
Thursday Nov 21, 2013 #
5 AM
Run (treadmill) 30:00 [3]
Similar as yesterday. Very small room and the treadmills were pushed up against the wall. Enjoyed gazing at the lovely spring green paint for 30 min. Good times.
Wednesday Nov 20, 2013 #
9 PM
Run (treadmill) 40:00 [3]
Drove to Nashville this afternoon. NOT 5 hours -- more like 7+ due to construction, etc. Ack. So treadmill run in hotel. Warm up then increasing incline increments (.5% each time) for 1 min. then 1 min. zero incline. Got to 7% incline. Cool down.
Circuit Training 15:00 [3]
Hip adduction/abduction, dumbbell deltoid raises, pushups, gluteus medius interspersed w/ intervals of jump rope and mountain climbers (w/ gliding discs).
Tuesday Nov 19, 2013 #
9 PM
Run 12:00 [2]
Trash/recycle hauling. Had planned an additional run, but need to pack. Totally impromptu biz trip tomorrow.
Sunday Nov 17, 2013 #
2 PM
Orienteering 1:03:54 [3] 2.85 mi (22:25 / mi) +1089ft 16:28 / mi
ahr:119 max:154 shoes: Hoka One One Stinson EVO
Hubby was back in town so I headed off to Cuivre River S.P. for a multisport afternoon. Parked at the boat ramp, drew 11 circles on the map, and off I went into the woods for some low-key O' practice.
Run (trail) 39:15 [3] 3.45 mi (11:23 / mi) +250ft 10:39 / mi
ahr:149 max:161 shoes: Hoka One One Stinson EVO
Back at the boat ramp for a lap around the Lakeside Trail. Trickier footing than I remembered and several off-trail jaunts to go around down trees. Tempted to do the stairs in both spots but resisted the urge due to time constraints.
Paddling 46:47 [2] 3.08 mi (15:11 / mi)
ahr:104 max:114 shoes: Prijon Catalina
And to cap off this lovely afternoon...a peaceful paddle around Lincoln Lake. When I first parked, there were actual whitecaps on the lake and I was wondering if I should have brought the spray skirt, but by the time I put in, it was down to a perfect light breeze. Beautiful sunset! 1 lap around lake including 3 coves (2.75 mi.) plus a little extra. Boat got a nice bath. It was DUSTY!
Saturday Nov 16, 2013 #
11 AM
Circuit Training 1:00:00 [3]
ahr:132 max:166 shoes: Inov8 Trail Roc 255
Since hubby's been out of town all week, decided to get a tiny bit creative today to get the fitness time in. Headed to the gym to use one of my personal trainer sessions. Kiddos stayed in the Kids Club there so a bit of 'bad mom' guilt on that one. But in my defense, they had fun and even got some exercise in!
Pretty impressed w/ the trainer. Very knowledgeable in exercise physiology and designed a crossfit-style circuit to address muscle imbalances and be motivating.
On the clock (as fast as poss. w/ perfect form):
50 rope training
50 squats w/ shrug bar
25 pushups
100 dying bug for abs
25 plyo tuck jumps
25 jumping jacks
25 rope training
Challenging! Goal is to lower time but maintain form.
Then off the clock:
- pull ups on TRX tower w/ green band (managed to do 13 total between 2 sets)
- side deltoid raises
- more shrug bar squats
- lots more rope training things (oww shoulders)
Pretty impressed w/ the trainer. Very knowledgeable in exercise physiology and designed a crossfit-style circuit to address muscle imbalances and be motivating.
On the clock (as fast as poss. w/ perfect form):
50 rope training
50 squats w/ shrug bar
25 pushups
100 dying bug for abs
25 plyo tuck jumps
25 jumping jacks
25 rope training
Challenging! Goal is to lower time but maintain form.
Then off the clock:
- pull ups on TRX tower w/ green band (managed to do 13 total between 2 sets)
- side deltoid raises
- more shrug bar squats
- lots more rope training things (oww shoulders)
Strength/Stretch 10:00 [1]
Static stretch w/ trainer and some foam rolling pointers. Much better stretch for hammies than I can achieve on my own.
2 PM
Hiking 20:00 [2] 0.75 mi (26:40 / mi)
Hiking at Powder Valley w/ kiddos.
6 PM
Run (paved) 34:25 [3] 3.66 mi (9:24 / mi) +460ft 8:24 / mi
ahr:150 max:165 shoes: Hoka One One Stinson EVO
Headed off to the in-laws' for a small sampling of Foristell hills. One lap around their subdivision.
Bike (paved) 30:22 [3] 7.16 mi (14.1 mph) +924ft
ahr:140 max:153 shoes: Motobecane Fantom X Team Ti
Easy 2 laps around the in-laws' subdivision. Riding for a few hours out here would really pack on the climb.
Friday Nov 15, 2013 #
Note
Wacky week. Got the Fukushima Daiichi visitors packed up and back on the plane home. Yes, that's right folks, when nuclear disaster strikes, the world heads to your friendly neighborhood St. Charles County "Mound" for advice. How 'bout that?? Funny/sad side note on the visit: we had Jimmy Johns box lunches brought in during one of our work sessions (yeah, nothing but the best for our visitors from halfway across the world). They looked at one of the boxes and seriously thought they were to be shared between 2 people! America's reputation as a fat nation is confirmed.
Then at the end of the week, a giant buck came out of nowhere on Hwy D to plow into my car. Just one of the hazards of living out here. Nobody hurt (except said deer), but the whole side of my car needs major body work. Annoying.
Then at the end of the week, a giant buck came out of nowhere on Hwy D to plow into my car. Just one of the hazards of living out here. Nobody hurt (except said deer), but the whole side of my car needs major body work. Annoying.
10 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Trainer session after kiddos finally nodded off. A few intervals but mostly just spinning along.
Circuit Training 1:12:00 [3]
Cathe Friedrich Drill Max video - been a while since I've done one of these. Not too bad. I still cannot do dive bomber pushups with perfect form but all the squats and "firewalker" moves were solid.
Monday Nov 11, 2013 #
12 PM
Bike (gravel and doubletrack) 2:17:47 [3] 33.95 mi (14.8 mph) +2066ft
ahr:142 max:156 shoes: Motobecane Fantom X Team Ti
FINALLY a respectable ride on the new wheels. About killed me to wait this long! This was basically every legal road in the Busch area -- the good (packed, lightning fast gravel), the bad (loose, washboardy yuck), and the ugly ("Busch hiking and biking trail" which ruined my AVS by providing random huge bumps from invisible leaf-covered cobble-sized rocks - a miracle that the tires stayed intact!). Traveled to some lakes I hadn't seen before so it was a fun adventure. The goal was to ride easy and familiarize myself with the bike's characteristics on gravel and the shifting. Verdict: I have been riding a full suspension mountain bike for too long. FS has its place but it was such a joy to effortlessly climb the little hills and feel the quick response when mashing on the pedals. What a revelation.
9 PM
Strength/Stretch 25:00 [2]
Strength = hip adduction/abduction, gluteus medius stuff, 14" box step-ups w/ dumbbells, pushups and core.
Stretch = static and foam rolling
Stretch = static and foam rolling
Sunday Nov 10, 2013 #
4 PM
Run (trail) 58:54 [3] 5.58 mi (10:33 / mi) +464ft 9:47 / mi
ahr:150 max:174 shoes: Hoka One One Stinson EVO
5 laps of the Cattle Ridge trail at Broemmelsiek. Not a ton of climb here, but a nice mix of rocks, roots and stream crossings to keep you on your toes.
Friday Nov 8, 2013 #
4 PM
Bike (gravel) 35:41 [2] 8.82 mi (14.8 mph) +283ft
shoes: Motobecane Fantom X Team Ti
Pitifully short Hamburg/Katy ride on MY NEW BIKE.
After analyzing to death for ages trying to figure out if I should go used, new, or not bother, I finally pulled the string and got me a cross bike. This will be my 2nd Moto-B and 3rd Bikes Direct bike so you could say I am a very satisfied purchaser of their "no-name" brand. Yeah, you don't get the service of a LBS, but since I wasn't looking to spend a ton, I jumped on their pre-buy deal for the 2014 model and got a sweet titanium frame, full Ultegra drivetrain (36/46 crank, 11/32 cassette), Avid discs, and sub-20 pounds out of the box. Steal of a deal IMO. And good thing I jumped because my size was sold out in 1 week.
After analyzing to death for ages trying to figure out if I should go used, new, or not bother, I finally pulled the string and got me a cross bike. This will be my 2nd Moto-B and 3rd Bikes Direct bike so you could say I am a very satisfied purchaser of their "no-name" brand. Yeah, you don't get the service of a LBS, but since I wasn't looking to spend a ton, I jumped on their pre-buy deal for the 2014 model and got a sweet titanium frame, full Ultegra drivetrain (36/46 crank, 11/32 cassette), Avid discs, and sub-20 pounds out of the box. Steal of a deal IMO. And good thing I jumped because my size was sold out in 1 week.
Wednesday Nov 6, 2013 #
9 AM
Hiking 1:00:00 [1]
Disposal cell transects today -- up and over "the Mound" many, many times. Hop-hopping from boulder to boulder was a decent agility test at times. Windy, rainy, and surprisingly cold. Out for 2+ hours but calling it 1 due to stops and starts. Should have brought my Garmin to see what the cumulative climb was for all those transects.
Tuesday Nov 5, 2013 #
9 AM
Hiking 2:00:00 [2]
Amazing...a day at work that was legitimately a low-intensity workout. Annual inspection time this week so today was walking the infamous Southeast Drainage (Weldon Spring Conservation Area - one reentrant system west of the Clark Trail) and checking out a few springs on the Busch Area. Brought my topo and compass and thumbed along so got a bit of O' practice as well. Out for 4+ hours but logging 2 due to frequent stops and starts.
Sunday Nov 3, 2013 #
6 PM
Run (gravel, grass and paved) 51:33 [3] 5.44 mi (9:29 / mi) +259ft 9:04 / mi
ahr:147 max:173 shoes: Hoka One One Stinson EVO
Night run around surrounding subdivision roads.
Strength/Stretch 10:00 [2]
Lots of big walking lunges, pushups, leg swings, and short static stretch.
Saturday Nov 2, 2013 #
8 AM
Bike (gravel and paved) 2:25:34 [3] 30.36 mi (12.5 mph) +1662ft
ahr:136 max:159 shoes: Trek Superfly 100
Work->Hamburg->Katy->Matson Hill Rd.->Duke->Terry->Katy->Research Park->94->Hamburg->Work
From Matson Hill Rd. to Terry Rd. was about 900' of climb in all of 25 min. That hurt a little but in looking at my HR, guess I could have pushed a little harder -- for the whole ride actually. Fuel was just under 3 oz of the latest version of my homemade "partially real food energy gel". Good viscosity for the cool-ish temps.
From Matson Hill Rd. to Terry Rd. was about 900' of climb in all of 25 min. That hurt a little but in looking at my HR, guess I could have pushed a little harder -- for the whole ride actually. Fuel was just under 3 oz of the latest version of my homemade "partially real food energy gel". Good viscosity for the cool-ish temps.
Friday Nov 1, 2013 #
5 PM
Run (trail) 40:11 [3] 3.62 mi (11:06 / mi) +774ft 9:14 / mi
ahr:148 max:163 shoes: Hoka One One Stinson EVO
Out and back on the Clark Trail. Slow, but not too shabby on the amount of climb for such a little bitty run. Love that trail!