Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Yvonne

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+ft
Bike	7	7:39:37	39.37		63.36		2526
Orienteering	4	6:55:08	18.28		29.42
Krav Maga	3	6:00:00
Skating	4	3:45:00
Run	6	3:35:40	7.65		12.31		544
Circuit Training	3	1:00:00
Swim	2	25:00
Other	1	20:00
Hiking	1	20:00	1.5	(13:20)	2.41	(8:17)
Strength/Stretch	1	10:00
Total	25	30:10:25	66.8		107.5		3070

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Monday Nov 30, 2015 #

10 PM

Run (gravel) 25:22 [3] 2.5 mi (10:09 / mi) +206ft 9:25 / mi
shoes: Hoka One One Kailua Trail

Dark and drizzly jog -- stuck to our driveway/road. Several out and backs. Silly-face pose in front of hubby's "super secret" night wildlife camera. Hee hee.

C • that is funny! 2

Sunday Nov 29, 2015 #

12 PM

Bike (gravel, grass and paved) 2:07:48 [3] 26.28 mi (12.3 mph) +1551ft
shoes: Trek Superfly 100

Chilly, rainy, gritty/muddy ride around the neighborhood. Hwy right of way out and back, Callaway Fork Rd. out and back x2, plus some subdivision pavement. Made it to the 5th low water crossing on CF Rd. before wimping out and making that my turnaround point. Can't say I've ever seen that particular crossing so swift and deep. Really fun ride - so quiet and peaceful.

Soft, squishy hwy ROW: 2 mi.
Gloppy gravel road w/ water crossings: 12 mi.
Pavement: 12 mi.

Friday Nov 27, 2015 #

5 AM

Bike (spin bike) 1:35:00 [4]

What to do when you can't take your bike on your family road trip, have a race coming up, and are woefully unprepared for the bike part? Wake up really early, drive a half hour to the nearest gym and ride a spin bike for much longer than you would prefer. Bunches of intervals, good effort, lots of sweat and good tunes so not all that bad I suppose.

Circuit Training 20:00 [4]

Jump rope intervals in rather cramped floor space, 5 sets of 12 pushups, two 60 sec. planks. A little lightheaded/dehydrated from uber sweaty "bike ride".

12 PM

Skating (ice) 45:00 [2]
shoes: Graf Ultra G5

Ice skating w/ bro/mom and fam at lovely local rink. Amazing a town this size has such a nice facility. Kiddos were bemoaning the fact it was public skate instead of stick n' puck so we tried to spice things up w/ some skills practice and keep away. Logging half time.

Thursday Nov 26, 2015 #

11 AM

Run (gravel) 50:18 [3] 5.15 mi (9:46 / mi) +338ft 9:12 / mi
shoes: Hoka One One Kailua Trail

Pre-turkey run around my bro's wilderness-y neighborhood and on his property. Mostly rough gravel roads and gorgeous wetland views. A few decent hills.

3 PM

Hiking (gravel) 20:00 [1] 1.5 mi (13:20 / mi)

Post-turkey hike w/ whole fam. Logging less than half time.

Wednesday Nov 25, 2015 #

1 AM

Other (elliptical) 20:00 [3]

Lots o' driving and feeling like a total slug. Super late night hotel gym session. Elliptical set at high resistance.

Run (treadmill) 35:00 [3]

Treadmill "hill" program. Decent effort.

Circuit Training 15:00 [3]

Jump rope intervals, hip adduction/abduction w/ black band, 4 sets of 12 pushups.

8 AM

Swim 10:00 [3]

Some easy laps in hotel pool w/ fam.

Sunday Nov 22, 2015 #

9 PM

Bike (spin bike) 55:00 [3]

Late gym session. Spin bike intervals w/ good intensity.

Run (treadmill) 30:00 [3]

Treadmill run - some interval-ish stuff and incline/decline variation.

Thursday Nov 19, 2015 #

5 PM

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

Family stick and puck. Good and sweaty! Son gave me a pretty good check against the boards at one point.

C • no Pm? 2

7 PM

Krav Maga 2:00:00 [2]

KM 1 and 2 classes. Tons of mitt work in L2. I've been dealing with some sort of left inner elbow strain for quite a while that I'm sure is exacerbated by mitt work. Finally made an appt. with my sports doc. to get it checked out.

Wednesday Nov 18, 2015 #

Note

Was planning evening gym session, but was just too drained by marathon new-car-buying experience tonight. Me and hubby tag-teamed hours of negotiations while kiddos vegged out in plush dealership media center watching NHL Live. Good golly what a chore. But in the end, I got what I wanted.

Tuesday Nov 17, 2015 #

10 PM

Run 35:00 [3]
shoes: Hoka One One Kailua Trail

Waited until rain was mostly done, then did trash can hauling out to highway and a little extra running.

Saturday Nov 14, 2015 #

6 AM

Orienteering 3:03:01 [3] 11.03 mi (16:36 / mi)
shoes: Hoka One One Kailua Trail

Setting score O' controls @ Indian Camp Creek. Barely enough time to get done. One control at the northwesternmost corner of the park required a somewhat lengthy out and back trail run. I get to the control location, unwrap the control, and discover there's no punch on it. Arrgg, my fault and very annoying. But this is exactly why I dislike having punches and controls separated in between meets. Higher probability for error for sure. Not sure what the benefits are for separating them every time. OK - rant over. :)

10 AM

Orienteering 45:00 [3]
shoes: Hoka One One Kailua Trail

Setting woods controls on little training course loop (using Bryan's pretty nice LiDAR map). We had nearly 60 folks for the score O' but only Tim G. did the training loop. He reported all controls in more or less the correct location which made me feel good since the map was a tad sketchy. Good training for me!

2 PM

Orienteering 1:10:00 [3]
shoes: Hoka One One Kailua Trail

Control pickup -- training loop and a few others. Tried to keep pushing the pace. Got my workout in today!

Thursday Nov 12, 2015 #

5 PM

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

Family stick and puck. So fun!

7 PM

Krav Maga 2:00:00 [2]

KM level 1 and 2 classes. In L2, Paul took us outside into a big, isolated, dimly lit parking lot next door and had us practice choke defenses against a large panel truck. Super, duper creepy, i.e. highly realistic!

Wednesday Nov 11, 2015 #

12 PM

Orienteering 1:57:07 [3] 7.25 mi (16:09 / mi)
shoes: Hoka One One Kailua Trail

Field checking for upcoming Indian Camp Creek CP event. Basically ran all the trails in the park and checked for any major deviations from map (there were several). A bit of woods travel. Lots of streamer hanging and map notes. Calling this "orienteering" is a stretch. Oh well, whatever.

Sunday Nov 8, 2015 #

9 PM

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

Evening trainer ride.

Strength/Stretch 10:00 [3]

Don't exactly remember what -- pushups, band work, quad stretch probably.

Saturday Nov 7, 2015 #

3 PM

Swim 15:00 [3]

Pretty pathetic lap swimming @ kiddo classmate b-day party @ Spirit Center pool. Threw in some floppy flip turns.

5 PM

Bike (trail and grass) 30:00 [3]
shoes: Trek Superfly 100

After picking bike up from Big Shark (brake tuning, longer stem, lowered stem), brought it home to try it out in our yard. Put out a bunch of soccer cones for figure 8s, weaving around trees, over logs, yard trail. Fit is better, my agility -- not so much.

Thursday Nov 5, 2015 #

5 PM

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

Family stick and puck @ Lindenwood.

7 PM

Krav Maga 2:00:00 [2]

KM level 1 and 2 classes.

Tuesday Nov 3, 2015 #

9 PM

Bike (spin bike) 45:00 [3]

Evening gym session. Spin bike: WU, continuous repeats of 1 min hard, 1 min easy, 1 min hard out of saddle, 1 min easy...etc.

Circuit Training 25:00 [3]

Heavy bag, jack, burpee intervals.

Run (treadmill) 40:00 [3]

Treadmill intervals.

Sunday Nov 1, 2015 #

6 AM

Bike (gravel, grass and paved) 1:01:49 [3] 13.09 mi (12.7 mph) +975ft
shoes: Trek Superfly 100

Dawn ride around surrounding subdivisions and in Hwy D ROW. The deer are more plentiful than pet dogs around here. They just amble around the roads browsing people's yards. I was counting at first and lost track (30+?). Fortunately this isn't the case on our property.

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