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Training Log Archive: Yvonne

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+ft
Bike	11	13:46:08	92.72		149.22		4309
Race	1	8:46:31
Run	7	6:07:23	30.46		49.02		3597
Orienteering	4	5:49:45	12.58		20.25		2599
Strength/Stretch	4	1:15:00
Hiking	1	1:00:00	3.5	(17:09)	5.63	(10:39)
Circuit Training	1	21:00
Total	22	37:05:47	139.26		224.12		10505

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Tuesday Dec 31, 2013 #

5 AM

Bike (spin bike) 45:00 [3]
ahr:138 max:164

Gym session this morning.

- WU
- 120, 90, 60, 30 second intervals w/ equivalent recovery spin between each
- 2 sets, 8 min. higher intensity spin between sets
- CD

Run (treadmill) 30:00 [3]
ahr:142 max:154

Treadmill - some variation in speed and incline throughout but mostly just jogging along enjoying the tuneage.

Circuit Training 21:00 [3]
ahr:147 max:158

- Lateral walks w/ blue band and 15' med. ball extended in front (20 steps ea. leg, 2 sets)
- one-footed pushups (3 sets of 10)
- dumbbell box step-ups (18" box, 10' dumbbells, 12 ea. leg, 2 sets)
- 1 min. jump rope intervals (120-150 rpm) between each set of stuff

Monday Dec 30, 2013 #

11 AM

Orienteering 3:35:13 [2] 7.06 mi (30:29 / mi) +2018ft 23:59 / mi
ahr:100 max:165 shoes: Hoka One One Stinson EVO

Field checking Babler red course...everything was pretty much spot on from my armchair design so that was a pleasant surprise. But dang, am I ever slow with this task! Just trying to be careful so lots of back and forth to verify position, etc.

Sunday Dec 29, 2013 #

8 AM

Bike (gravel, grass and paved) 1:31:55 [3] 21.95 mi (14.3 mph) +1873ft
ahr:143 max:160 shoes: Motobecane Fantom X Team Ti

Ride from home on the horsey roads. Pretty windy in spots which made for some slightly tricky bike handling on the downhills. Temp dropped at the end so I got a little chilly but otherwise was dressed right. So scenic! And such a pleasure to ride this bike!

Saturday Dec 28, 2013 #

3 PM

Bike (gravel and paved) 1:41:23 [3] 23.7 mi (14.0 mph) +1274ft
shoes: Motobecane Fantom X Team Ti

Work -> Hamburg -> Katy -> Terry Rd. to Duke -> and back. Nice steady pace. Pretty gooey in spots on Hamburg/Katy, but not nearly as tire-sucking as last week. FUN coming down Terry. Whee!!!

Friday Dec 27, 2013 #

7 AM

Run (gravel, grass and paved) 35:20 [3] 3.32 mi (10:39 / mi)

Little jog around the yard trail and neighborhood.

Wednesday Dec 25, 2013 #

10 PM

Hiking (mixed surface) 1:00:00 [2] 3.5 mi (17:09 / mi)

Night hike around yard and surrounding subdivisions w/ my sis and bro-in-law. They surprised me Monday night with an impromptu visit from Ohio (many years since they've been in St. Louis). Hubby was totally in on it and somehow got them into the house and hidden w/out me knowing. Then they jumped out and said "surprise!" and about gave me a heart attack -- a really good one! THE most fab Christmas present I've ever had!!

Monday Dec 23, 2013 #

9 PM

Bike (trainer) 1:15:00 [3]
shoes: Fuji Team

No specific routine -- threw in a bunch of 3min., 2min., and 1min. surges.

Saturday Dec 21, 2013 #

10 PM

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

WU; 10x1 min. intervals using progressive resistance (and corresponding lower cadence), 2 min. recovery spin in between each, CD

Strength/Stretch 15:00 [1]

Hip abduction/adduction, VMO, dumbbell lat rows, core, and static stretch focusing on quads.

Friday Dec 20, 2013 #

12 PM

Bike 3:05:14 [3] 43.32 mi (14.0 mph) +922ft
ahr:136 max:156 shoes: Motobecane Fantom X Team Ti

Work -> Hamburg -> Katy -> Page bridge -> lap around Creve Coeur park -> and back. Why yes, it was sloppy, thank you for asking. But once you get an initial coat of mud and grit, additional coats really don't matter.

A great turn off your brain ride -- loved it!

Bike 22:36 [3] 3.75 mi (10.0 mph) +240ft
ahr:134 max:141 shoes: Motobecane Fantom X Team Ti

Some additional easy mileage on the Hamburg. Got chilly all of a sudden!

Thursday Dec 19, 2013 #

1 PM

Run (trail) 1:05:21 [3] 5.59 mi (11:41 / mi) +789ft 10:19 / mi
ahr:149 max:160 shoes: Hoka One One Stinson EVO

Easy loop around the Clark Trail. Like running in icy gazpacho! But really pretty fun.

Wednesday Dec 18, 2013 #

5 AM

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

Meant to do my 3AM gig @ the gym...oops...didn't make it. So opted for trainer ride and strength stuff instead.

Strength/Stretch 20:00 [2]

Hip adduction/abduction, wall sits w/ dumbbells, pushups, and nice static stretch.

Sunday Dec 15, 2013 #

9 PM

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

Easy trainer ride. Nothing special.

Took daughter to a b-day party today @ Dream Play Recreation and spent a ton of time bouncing up and down on the awesome trampolines. SO FUN! And surprisingly physical. Tempting to log!

Saturday Dec 14, 2013 #

Event: Pere Marquette Endurance Trail Run

11 AM

Run (trail) 1:29:16 [4] 7.54 mi (11:50 / mi) +1749ft 9:42 / mi
shoes: Hoka One One Stinson EVO

Pere Marquette...

Low points: very annoying and long drive. Nearly 1 hour just on my little 6 mi. stretch of (completely unplowed w/ 8" snow) Hwy. D! Almost 3.5 hours total! Couldn't believe it. Kept thinking over and over "I have better things to do w/ my time" but tried to focus on just getting there. Jumped out of the car, ran up to the lodge to ask if I could still run (no prob.), grabbed my #, and was on the trail w/ in minutes (after nice chat and hug from Kate). Didn't bother to warm up. Legs stiff!

High points: great trail run! Wasn't really taking it seriously as a "race" so thoroughly enjoyed watching all the finishers coming down the last hill as I was going up. Yay!! Go SLOCers!!! Trail was super slick after being packed down by so many feet but I had no issues due to SuperShoes. Loved the quiet snowy woods.

Actually ended up w/ an official time, but I estimate 1:25-1:26-ish running time due to chat at the start (oops-on the clock!), several stops on first hill to let finishers pass unencumbered, and helping a lady w/ slippery shoes up the steps. Certainly not speedy, but about what I deserved based on training mileage. Garmin said 7.54 mi. so that's what I'm using.

So great to see everyone! Drive back was 1:35. THAT'S more like it.

C • sorry i missed you. dont f... 12

Friday Dec 13, 2013 #

10 AM

Orienteering 51:39 [2] 4.07 mi (12:41 / mi) +387ft 11:39 / mi
shoes: Hoka One One Stinson EVO

Easy jog around Babler scouting out white O' course and first two controls of red. Also wanted to test the "screwy" Hokas for tomorrow. The nice thing about the ridiculously thick sole is that pokeage isn't an issue. Good traction!

Very low expectations for Pear Market but I am totally OK with that. Due to my low mileage, I'm looking at it as more of a festive training run.

Wednesday Dec 11, 2013 #

9 PM

Bike (trainer) 45:00 [2]
shoes: Fuji Team

Ack -- but better than nothing I suppose. Planning some rides with substance next week.

Tuesday Dec 10, 2013 #

9 PM

Run 12:00 [2] 0.8 mi (15:00 / mi)
shoes: Hoka One One Stinson EVO

Trash/recycle hauling duty.

Run (gravel, grass and paved) 43:55 [3] 4.5 mi (9:46 / mi)
shoes: Hoka One One Stinson EVO

Then easy run. Time and distance estimated since I had no watch or Garmin w/ me. Should be close.

Sunday Dec 8, 2013 #

12 PM

Orienteering 51:31 [1]

SLOC Holiday score O' with the fam. Whee -- 6 controls! It was truly a winter wonderland with the snow and a fun time was had by all. Mark and Mary Pat sure know how to throw a good party. Mary Pat outdid herself by bringing out pan after pan of hot, gooey lasagna and other treats from the kitchen. Yum

Saturday Dec 7, 2013 #

Event: Bonk Hard Castlewood 8hr

7 AM

Race 8:46:31 [3]

Castlewood 8hr! Super cold! LOADS of fun with Carrie and a low-key, no-pressure day. We just tooled along enjoying being out there with all the like-minded folksies. Not a lot of brainpower needed for the nav, especially after all the elephant tracks became entrenched in the snow. My weird layering combination of high-end stuff and bargain-basement Wal Mart goods actually was perfect and kept me comfy all day with no clothing changes whatsoever. Fasterkatts w/ chem warmers were consistently awesome, even in the boat. Only clothing error was lobster glove/chem warmer combo on paddle -- didn't cut it and poor hands were uncomfortable. Should have brought the Gore-Tex ski mitts!

Main time suck of the day (besides wimpy performance on blue ribbon) was thinking I lost the passport on the "surprise trek" section and then we went halfway back to the previous CP before I realized I actually had it after all. DOH!!

Was happy about ease of Alt Rd. climb. We finished 3 CPs shy of clearing the course but were happy with the day. Good, good times!!

Thursday Dec 5, 2013 #

9 PM

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

Rather uninspiring trainer ride. But I suppose that's OK!

Strength/Stretch 15:00 [1]

Mostly stretch but a tad strength (core, gluteus medius, and a couple pushups thrown in for good measure). Some foam rolling too -- why not?

Tuesday Dec 3, 2013 #

9 PM

Run (gravel, grass and paved) 36:24 [3] 3.55 mi (10:15 / mi)
shoes: Hoka One One Stinson EVO

Low key night run around the neighborhood.

Sunday Dec 1, 2013 #

1 AM

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

Home late, late, late after a day of driving. But since I napped a bunch in the car, I was not the least bit tired. Decided on a trainer workout w/ ladder drills and out of the saddle intervals. Reasonable effort.

Strength/Stretch 25:00 [2]

Hip adduction/abduction, pushups, gluteus medius, VMO, core, and 1-legged wall-ball sits. Static stretch. OK, yeah, should probably go to bed now.

3 PM

Run (trail) 55:07 [3] 5.16 mi (10:41 / mi) +1059ft 8:57 / mi
ahr:147 max:163 shoes: Hoka One One Stinson EVO

From work, lap around the Clark trail. Brought map and compass and carefully thumbed along trying to envision details such as which contour line I was on while traversing hillsides, etc. Think distance and climb are off on Garmin (distance low, climb high).

Orienteering 31:22 [2] 1.45 mi (21:38 / mi) +194ft 19:12 / mi
ahr:107 max:150 shoes: Hoka One One Stinson EVO

From my "secret alternate trailhead" on the Clark trail, headed off into the woods. I was mainly trying to relate the size of reentrants on the 1:24K map to what they looked like in reality and also pay attention to the degree of terrain detail seen in the woods but not on the map.

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