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Training Log Archive: Yvonne

In the 30 days ending Apr 30, 2015:

activity # timemileskm+ft
  Krav Maga5 9:00:00
  Run10 5:16:53 16.06 25.85 1243
  Skating3 3:00:00
  Bike4 2:50:00
  Other2 1:25:00
  Hiking1 25:00 2.5(10:00) 4.02(6:13)
  Scootering1 20:00
  Strength/Stretch2 20:00
  Swim1 10:00
  Total23 22:46:53 18.56 29.87 1243

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Thursday Apr 30, 2015 #

7 PM

Krav Maga 1:00:00 [2]

KM class. Bit of tune-up for advancement test this weekend!

Tuesday Apr 28, 2015 #

6 PM

Run (gravel) 15:00 [3]

Trash duty - haul 2 full bins up to hwy. plus a little extra running at the end.

Sunday Apr 26, 2015 #

2 PM

Skating 1:00:00 [2]
shoes: Graf Ultra G5

Skating w/ the fam @ Hardees Iceplex. Logging half time. Kiddos wrapping up lessons next week, but enrolled in hockey camp this summer. Seems to be sticking w/ them so far. Never thought we'd be a hockey family. Go figure. You just never know! But can't emphasize enough how much fun we all have skating together.
10 PM

Run (gravel and grass) 35:21 [3] 3.33 mi (10:37 / mi) +273ft 9:51 / mi
shoes: Hoka One One Bondi B 2

Night run in yard and on our gravel road.

Strength/Stretch 10:00 [3]

- 3/1 (3 sec down, 1 sec up) pushups - 2 sets of 10
- 2 min plank sequence (on forearms, then alternate L/R up to hands and back down to forearms)
- Dynamic stretch (walking lunges, etc)

Saturday Apr 25, 2015 #

10 AM

Krav Maga 1:45:00 [3]

Heavy bag and KM classes.
12 PM

Run 15:00 [3]
shoes: Hoka One One Bondi B 2

Run from Lost Valley parking lot to Katy Trail and back for covert mission to scope out potential put-in spot for paddling. Promising indeed.

Thursday Apr 23, 2015 #

6 PM

Run (trail) 42:39 [3] 4.3 mi (9:55 / mi) +105ft 9:42 / mi
shoes: Hoka One One Bondi B 2

Trail run at my Cinci job site (Fernald Preserve). Pretty wetlands and lots of birdies. Also pretty flat.

Wednesday Apr 22, 2015 #

6 PM

Run (trail) 47:20 [3] 4.11 mi (11:31 / mi) +560ft 10:12 / mi
shoes: Hoka One One Bondi B 2

Biz trip to Cincinnati this week. Trail run @ Miami Whitewater Forest w/ tons of small, sharp ups and downs. Wanted to rent a SUP and paddle in the lovely lake but the boathouse folks apparently had policies to follow. Them: "Sorry ma'am, we don't rent SUPs until the lake water warms up to 65 degrees, it's only 49 right now." Me: "But I brought a wetsuit plus neoprene gloves and booties - I'm prepared!" Them: Lonnng look. "Sorry, it's our policy."

Party poopers!

Monday Apr 20, 2015 #

5 AM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Morning trainer ride.

Sunday Apr 19, 2015 #

8 AM

Run (gravel, grass and paved) 30:00 [3]
shoes: Hoka One One Bondi B 2

Morning run around surrounding subdivisions.
11 AM

Swim 10:00 [3]

Short but pathetic lap session @ Spirit Center while rest of fam played.
2 PM

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

Skating w/ the fam @ Hardees Iceplex. Kiddos pooped afterwards!

Saturday Apr 18, 2015 #

9 AM

Other (mulch madness) 1:00:00 [3]

Spent much of my morning/afternoon hauling and spreading 5.5 yards of mulch around the house. Darn those huge flower beds. Arms killing me - especially after monster KM session on Thurs. Seems reasonable to log at least some time for this!

Friday Apr 17, 2015 #

3 PM

Run (trail) 49:33 [3] 4.32 mi (11:28 / mi) +305ft 10:45 / mi
shoes: Hoka One One Bondi B 2

Attended kindergarten "theatrical" production of Little Red Riding Hood (sooo cute!!!) then swung by Broemmelsiek on the way back to work for a trail run. Trails aren't as good as they were prior to phase II development work, but at least they're open again.

Thursday Apr 16, 2015 #

5 PM

Krav Maga 2:45:00 [3]

Heavy bag, sparring, and KM classes. X-tra tuff evening. Arms sore for days! Gearing up for test!

Tuesday Apr 14, 2015 #

10 PM

Bike (spin bike) 30:00 [4]

Late evening @ gym. Spin bike WU plus intervals.

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

Treadmill run.

Other 25:00 [4]
shoes: Hoka One One Kailua Trail

- Sets of pushups, jump rope DUs, and assisted pull-up machine
- 10 min. StairMaster
- 6 min. Jacob's Ladder

Monday Apr 13, 2015 #

9 PM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Evening trainer spin.

Strength/Stretch 10:00 [3]

Pushups, Power Wheel roll-outs, and static stretch.

Sunday Apr 12, 2015 #

Bike 50:00 [3]
shoes: Trek Superfly 100

Bike w/ fam (towing trailer). Greenways trail to Katy to 40 bridge and back.

Run (gravel, grass and paved) 32:00 [3]
shoes: Hoka One One Bondi B 2

Run around surrounding subdivisions. Didn't wear Garmin; probably a pretty slow pace per mile.

Scootering 20:00 [3]
shoes: Xootr Street

Scootering while kiddos rode bikes @ Broemmelsiek.

Saturday Apr 11, 2015 #

7 AM

Note

Chiro. appt. #3: massage, stretching and E-stim. Small, continued improvement noted. Less overall pain but still some pins and needles sensation.
10 AM

Krav Maga 1:45:00 [3]

Heavy bag and KM classes.
1 PM

Hiking 25:00 [2] 2.5 mi (10:00 / mi)

Hiking w/ the fam @ grand opening event for River's Edge park in Chesterfield. Logging half time. Such a cute lake -- and it's open for paddling (as long as you don't mind the quarter/half mile portage from the parking lot)!

Saturday Apr 4, 2015 #

7 AM

Note

Chiropractic appt. #2: Massage, stretching and E-Stim w/ 10 acupuncture needles in neck.
9 AM

Run (paved) 20:00 [3]
shoes: Hoka One One Kailua Trail

Run on subdivision roads near KM gym.
10 AM

Krav Maga 1:45:00 [3]

Heavy bag and KM classes.
1 PM

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

Skating w/ the fam and my friend Michelle who used to play hockey and is a real good skater! Fun. Logging half time.

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