Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Yvonne

In the 30 days ending Apr 30, 2014:

activity	#	time	miles	km	+ft
Bike	11	14:50:07	114.8	184.75	4523
Run	13	5:33:12	11.39	18.33	615
Krav Maga	5	5:00:00
Other	2	2:00:00
Circuit Training	1	1:00:00
Strength	4	43:00
Orienteering	1	20:00
Hiking	1	15:00
Total	27	29:41:19	126.19	203.08	5138

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Tuesday Apr 29, 2014 #

5 PM

Krav Maga 1:00:00 [3]

Fundamentals class -- busted my knuckle blood vessel again. Ouch

Saturday Apr 26, 2014 #

9 AM

Bike (gravel, grass and paved) 1:08:13 [3] 14.79 mi (13.0 mph)
ahr:142 max:159 shoes: Motobecane Fantom X Team Ti

Bike to KM studio. Busch area was hoppin and unpleasantly dusty.

11 AM

Krav Maga 1:00:00 [2]

Knife defense (taking it away from somebody - not using it!). Effective but complex moves will take some practice. We used genuine rubber knives to add to the realism.

12 PM

Bike (gravel, grass and paved) 1:15:39 [3] 14.49 mi (11.5 mph)
shoes: Motobecane Fantom X Team Ti

Bike home.

Friday Apr 25, 2014 #

5 AM

Run (treadmill) 15:00 [2]
shoes: Hoka One One Kailua Trail

Little treadmill WU.

Bike (spin bike) 1:00:00 [4]
ahr:146 max:160

RPM class @ gym.

3 PM

Run 22:40 [2] 2.22 mi (10:13 / mi) +176ft 9:30 / mi
ahr:133 max:146 shoes: Hoka One One Stinson EVO

Hamburg trail jog.

Thursday Apr 24, 2014 #

6 PM

Krav Maga 1:00:00 [3]

Kicking, punching, wrist releases, and army crawl directly into kicks. Ouch - skinned knees on the army crawl. Bunch of push-ups. Just what I need for my delicate little punches.

Wednesday Apr 23, 2014 #

5 AM

Other 1:00:00 [4]
ahr:149 max:174 shoes: Hoka One One Kailua Trail

BODYATTACK class @ gym...attacked my HR in a good way. Woke up "late" so no pre-class treadmill or strength stuff. And no can do after class.

6 PM

Run 15:00 [2] 1.2 mi (12:30 / mi)

Trash bin return w/ daughter. She is quite the racer when she's motivated.

Tuesday Apr 22, 2014 #

6 PM

Run 15:00 [2] 1.2 mi (12:30 / mi)

Trash duty w/ kiddos. The innocence of youth...hauling our trash bins nearly a half mile down a bumpy gravel road for pickup doesn't seem odd to them at all! Time was prob. a lot longer.

Monday Apr 21, 2014 #

5 AM

Run (treadmill) 30:00 [3]
shoes: Hoka One One Kailua Trail

Treadmill jog at the gym.

Bike (spin bike) 1:00:00 [4]
ahr:150 max:164

RPM class @ gym.

Sunday Apr 20, 2014 #

5 AM

Hiking 15:00 [1]

Bunny duty! Bunny is getting trickier as the kiddos get older.

Saturday Apr 19, 2014 #

9 AM

Bike (gravel, grass and paved) 1:13:27 [3] 14.46 mi (11.8 mph) +855ft
shoes: Motobecane Fantom X Team Ti

Bike from home, through Busch, and to KM studio. Hwy D right of way is quite rough, but surprisingly rideable (albeit very slowly).

Krav Maga 1:00:00 [3]

Punching stuff, kicking stuff. Broke a small blood vessel in between knuckles and got a nice round hematoma. Got a lot to learn about punching technique!

Bike (gravel, grass and paved) 1:07:23 [3] 13.19 mi (11.7 mph) +897ft
shoes: Motobecane Fantom X Team Ti

Took a slightly shorter, hillier route home. Hand was a bit tender but relatively normal looking by the time I got home.

Explanation: Despite relative safety throughout 25+ years of solo outdoor endeavors (except for a nasty dog bite on Clark trail), I have grown increasingly uneasy about personal safety issues due to 1.) first-hand knowledge of super-icky stuff that regularly goes on in our public outdoor areas (sorry folks, my hubby knows) and 2.) motherhood. So in the spirit of being prepared but not paranoid, I have sought out a potential solution. KM teaches situational awareness, conflict avoidance whenever possible, and has a motto "So that one may walk in peace", which is the whole point. No martial arts fluff - only real world psychology and fighting techniques that, granted, are a bit extreme. But that's a huge advantage for the 120# female. So I'm giving it a go for a few months to see what kind of skills I can pick up.

First class: some 'street smart' tips that I had never heard before, fighting stance, punches, groin kicks, how to get yourself out of a choke hold. Standard stuff. Definitely outside of my comfort zone as I have never punched or kicked anything in my life! But super-friendly and encouraging atmosphere...and dang, a good workout as well.

Tuesday Apr 15, 2014 #

5 AM

Run (gravel, grass and paved) 40:22 [3] 3.76 mi (10:44 / mi) +255ft 10:05 / mi
shoes: Hoka One One Stinson EVO

Early morning jog around the neighborhood.

Sunday Apr 13, 2014 #

2 PM

Bike (gravel and paved) 2:50:37 [3] 39.09 mi (13.7 mph) +1425ft
ahr:135 max:159 shoes: Motobecane Fantom X Team Ti

Work -> Hamburg -> Katy -> Emke -> Osage Ridge -> and back. Lots of rain at first, then wind later, and just a touch of sunshine at the end. Confession: my turnaround point was only partway up the fearsome hill on Osage Ridge. Wussed out!

Saturday Apr 12, 2014 #

12 PM

Orienteering 20:00 [1]

West Tyson O' Meet w/ the kiddos (white course). They whined about going before we left -- son mistakenly referred to it as "borienteering", then realized he got the name wrong, THEN realized he made a really funny joke so kept talking about going borienteering the rest of the day -- horror!!!. But of course they had a great time in the woods (who couldn't?). We were out for 45 min., but logging less.

C • One antidote to 'borienteer... 8

9 PM

Run (treadmill) 35:00 [3]
ahr:130 max:157 shoes: Hoka One One Kailua Trail

Treadmill run @ the gym. Thank goodness they're open extended hours.

Bike (spin bike) 1:00:00 [3]
ahr:142 max:163

Fans a blazin' and sweat a drippin'.

Strength 18:00 [3]
ahr:138 max:155 shoes: Hoka One One Kailua Trail

Sets of pushups, hip adduction/abduction w/ black band and 18" box step-ups w/ 20 pd. dumbbells w/ jump rope singles/double-unders in between.

Friday Apr 11, 2014 #

10 PM

Run (astroturf) 10:00 [2]

Several sprints w/ my son from end zone to end zone on the field after the St. Louis Attack game. He had never seen astroturf before. Sheltered, I guess. Reminds me of the b-day party I took my daughter to recently @ West County Mall. She didn't know how to ride the escalator!

Wednesday Apr 9, 2014 #

5 AM

Run (treadmill) 25:00 [3]
shoes: Hoka One One Kailua Trail

Short, but sort of fast (for me anyway). Didn't bother w/ the HRM.

Strength 5:00 [3]
shoes: Hoka One One Kailua Trail

Quick little session - double under/pushup combos.

Other 1:00:00 [4]
ahr:151 max:171 shoes: Hoka One One Kailua Trail

Yeah, I don't know what's up w/ all this gym stuff. I guess this is what happens when I can't fit anything in during the work day. No dreamy Clark or LV trails...sniff, sniff. Anyway, this was the "BODYATTACK" class @ the gym. Hey, why not? Had no idea what to expect. Glad I turned on the HRM for this one - haven't seen a 171 in a long time. Good stuff - lots of tough functional movements w/ very short recoveries.

Monday Apr 7, 2014 #

4 AM

Run (treadmill) 35:00 [2]
shoes: Hoka One One Kailua Trail

Treadmill jog @ the gym. Some speed and incline variations but not really enough to count as a 3.

Strength 10:00 [4]
shoes: Hoka One One Kailua Trail

Jump rope intervals w/ double unders, pushups, core, box jumps.

5 AM

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

RPM class -- excessively sweaty (maybe feverish feeling?) and slightly sore throat. Uh oh. But a good effort anyway.

Sunday Apr 6, 2014 #

6 PM

Bike (gravel, grass and paved) 1:14:48 [3] 18.78 mi (15.1 mph) +1346ft
shoes: Motobecane Fantom X Team Ti

Several laps around surrounding subdivision roads.

Saturday Apr 5, 2014 #

7 AM

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

RPM class @ gym. Very high effort on all the intervals.

Run (treadmill) 30:00 [3]
shoes: Hoka One One Kailua Trail

Treadmill run immediately after class. Some speed and incline variations. Tried out the new shoes which are a much pared-down version of the Stinson EVOs but still offer the rocker and squishy cush that is very helpful under my gimpy left foot.

C • hoka widths 2

Strength 10:00 [4]

Several rounds of box jumps, jump rope intervals w/ some double unders, and pushups. Oh my - pushups have suffered - could only do 20 w/ perfect form. ACK

7 PM

Run (gravel, grass and paved) 30:10 [3] 3.01 mi (10:01 / mi) +184ft 9:28 / mi
shoes: Hoka One One Stinson EVO

Trot around surrounding subdivision roads.

Friday Apr 4, 2014 #

9 PM

Bike (trainer) 1:00:00 [2]
shoes: Fuji Team

Trainer spin. Not very inspiring, but I did it.

Tuesday Apr 1, 2014 #

5 AM

Run (treadmill) 30:00 [2]

Treadmill jog @ gym.

Circuit Training 1:00:00 [3]

Barbell class @ gym. Legs - fairly strong; upper body - fairly weak.

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