Training Log Archive: YvonneIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
2 PM
Run (trail) 51:14 [4] 4.44 mi (11:32 / mi) +985ft 9:32 / mi
ahr:145 max:176 shoes: Hoka One One Stinson EVO
Intensity of 4 because I had such a rough time w/ the heat. Certainly not because of the pace! Trail run @ Matson Hill. 91F and the rocks were slippery due to the humidity. After the first mile, I thought "I feel fine - this isn't that hot", then really started struggling after mile two. Walked the last hill. Matson Hill and Oxen Mill loops.
Hiking 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Hoka One One Stinson EVO
Walking last hill @ Matson. No issues w/ horseflies -- maybe too hot for them??
7 PM
Swim 15:00 [3]
Another handful of slow laps at Chesterfield Aquatic Center. And a bunch of unlogged slide tower climbs w/ kiddo. Plus some pool running. So sad that tomorrow is closing day!
Friday Aug 29, 2014 #
12 PM
Run (paved) 18:11 [3] 2.01 mi (9:03 / mi) +65ft 8:47 / mi
shoes: Hoka One One Stinson EVO
Had to drop car @ Dobbs in the valley so did a quick out and back on the Monarch Levee trail while waiting. Not a lick of shade. And hot!
6 PM
Swim 15:00 [3]
A handful of laps in the competition pool @ Chest. Fam. Aquatic Ctr. 15 min. of swimming is hard!! Ha - kind of pathetic.
Plus did at least 1,000 steps climbing the tower to the big slides w/ son. But not logging that. Top speed on green slide has to be around 25 mph - FAST. And FUN.
Plus did at least 1,000 steps climbing the tower to the big slides w/ son. But not logging that. Top speed on green slide has to be around 25 mph - FAST. And FUN.
Tuesday Aug 26, 2014 #
5 PM
Krav Maga 2:45:00 [3]
Brought the bike to work and planned to ride to and from the KM gym but deadlines intervened. Not atypical. Heavy bag, sparring and KM classes. Battle rope intervals in the heavy bag class...owwwwch. In a very good way, of course.
Sunday Aug 24, 2014 #
7 AM
Orienteering (bike) 1:08:08 [2] 6.2 mi (10:59 / mi) +1045ft 9:29 / mi
shoes: Trek Superfly 100
Setting controls for the Queeny MTB O' ("mtb" used loosely here). My backpacking pack from many years ago has become my favorite control/e-punch stand tote bag. Works great on foot and the bike.
1 PM
Orienteering (foot and bike) 1:00:00 [2]
Control pickup. Typical summer event -- light but spirited turnout. Intense heat and humidity was a bonus. The combo of one farsta course and a MTB O' was very meet-director-friendly (i.e. it required probably the least amount of organization time of any O' event I have ever put on!!). I was a bit over-zealous w/ 15 different course combinations on the farsta so could have cut out some more time if I had only done 10 clue sheets instead. But now I know the Clue software better. I intentionally made the farsta very simple since I didn't really know what I was doing and didn't want to screw it up, but I would like to try it again with some more complex routes and woods terrain. Cool possibilities!
Thursday Aug 21, 2014 #
9 AM
Orienteering 1:24:43 [2] 6.31 mi (13:26 / mi) +1045ft 11:36 / mi
shoes: Trek Superfly 100
Ack. A couple lackluster training weeks for sure.
Finish field checking and putting out tapes at Queeny (on bike). Fun! Got pretty darn hot by the end. I hope at least one or two folks show up for the event. Not the best marketing on this one...
Finish field checking and putting out tapes at Queeny (on bike). Fun! Got pretty darn hot by the end. I hope at least one or two folks show up for the event. Not the best marketing on this one...
4 PM
Bike 27:26 [3] 6.77 mi (14.8 mph) +335ft
shoes: Trek Superfly 100
Ride from work to KM gym. Umm yeah, a little hot. NOT acclimated. Super sweat ball when I got to gym.
Krav Maga 2:45:00 [3]
Heavy bag, sparring, and KM classes. I'm better at getting out of a choke hold. Yes, someone else is squeezing your neck while practicing these. Not enough to hurt you -- but hard enough to make you nervous so you can practice under a bit of stress.
Bike 42:15 [3] 6.76 mi (9.6 mph)
shoes: Trek Superfly 100
Bike back to work using 94 grass for the first mile. Ugh. Heat and KM exertion was getting to me so just puttered back. So much sweat! Popped 2 endurolytes when I got to work and felt lots better.
Friday Aug 15, 2014 #
3 PM
Orienteering 54:13 [2] 5.8 mi (9:21 / mi)
shoes: Trek Superfly 100
Field checking at Queeny for upcoming event (Farsta-style course plus bike O'). Rode my MTB w/ new ridiculously heavy but crazy-tough Specialized The Captain Grid USTs. Got soooo tired of my Schwalbes w/ the delicate sidewalls and Maxxis w/ multiple plugs, dozens of bubbles, and oozing Stans everywhere. For shock factor, I weighed my bike after mounting the new tires. W/ small rear bag, mini pump, and 24 oz water bottle, it is now nearly 34 pounds!!!!!! But man, the tires are bombproof. But they are not race tires.
I digress...Queeny map is still in OK shape but frustrating in spots. Hey, it's a summer park event! Perfection not required.
I digress...Queeny map is still in OK shape but frustrating in spots. Hey, it's a summer park event! Perfection not required.
Tuesday Aug 12, 2014 #
4 PM
Bike 28:58 [3] 6.79 mi (14.1 mph) +338ft
shoes: Trek Superfly 100
Scramble from work to KM gym. Enjoyed the new Greenways trail which is nearly complete and is basically like my own personal superhighway on this route to the gym. Sweet!
Krav Maga 2:45:00 [3]
Heavy bag class w/ endless run and punch intervals (owwww shoulders - but good ow) and five 1 min. planks. Whimpered but did them w/ good form. Solid 4+ intensity. Then sparring and KM classes. Looking decidedly less girly on the punches!
Bike 38:32 [3] 6.79 mi (10.6 mph) +335ft
shoes: Trek Superfly 100
Ride from KM back to work. Rode in the large grassy right of way on the section of 94 to O'Fallon road. Slow, tough...but safe! Fear the cars on the outer road. Dug out the Seca 1400 for super buggy illumination.
Wednesday Aug 6, 2014 #
7 PM
Run (trail) 54:29 [3] 5.59 mi (9:45 / mi) +486ft 9:00 / mi
ahr:141 max:158 shoes: Hoka One One Stinson EVO
Hopped on the Meadowlark Trail which is part of the Broomfield regional trail system and just down the road from the hotel. Seemingly endless open space acreage around here and many, many miles of trail. Out and back run in the foothills (so not a ton of climb). Nice view of Longs Peak...which I long to climb. Wahhhh.
8 PM
Bike (spin bike) 45:00 [3]
ahr:144 max:167
Back @ LAC gym. Spin bike w/ some higher intensity surges.
Strength 20:00 [3]
ahr:139 max:156
- 20 m walking lunges w/ 15# dbs x4. Alternated hammer curls (x2), deltoid raises, and shoulder press w/ each step
- Glut. med. side steps w/ blk band and15# med ball (both legs)
- Hip adduction/abduction w/ black band
- Fast jump rope
A lady nearby was doing a headstand for nearly the entire time. Wow!
- Glut. med. side steps w/ blk band and15# med ball (both legs)
- Hip adduction/abduction w/ black band
- Fast jump rope
A lady nearby was doing a headstand for nearly the entire time. Wow!
Tuesday Aug 5, 2014 #
9 PM
Bike (spin bike) 35:00 [3]
My boss kindly provided me w/ a pass to her gym -- the amazing Lakeshore Athletic Club - Flatiron. HUGE place. But I'm used to my 24 hr gym @ home so misjudged the "early" closing time - duh. But got a nice mini-workout in anyway. Spin bike spin.
Strength 15:00 [3]
Giant rock climbing walls were closed - bummer. So instead -- balance session & air squats on upside-down Bosu. Tough! Pushups. Jump rope w/ DUs. Some 15# dumbbell upright rows. No particular plan, just did whatever came to mind.
Monday Aug 4, 2014 #
11 PM
Run (treadmill) 35:00 [3]
shoes: Hoka One One Kailua Trail
Unpack from vacay, then re-pack for biz trip to Denver area. Flight delays, late arrival, blah, blah. Comes w/ the travel territory. Was revved up when I finally made it to my hotel which was pretty posh compared to the usual. THE most expansive fitness center I've ever seen in a hotel -- tons of space and nice equipment.
Anyway, treadmill run w/ lots of incline/decline variation and a few surges.
Anyway, treadmill run w/ lots of incline/decline variation and a few surges.
Strength 20:00 [4]
shoes: Hoka One One Kailua Trail
3 sets in rapid succession: **
- 15 pushups
- 60 sec. plank
- 10 m gluteus medius side-steps (both legs) w/ black band & holding 20# med ball in extended arms
- 15 ball slams w/ 20# med ball
- Hip adduction/abduction w/ black band (both legs)
- 60 sec. fast jump rope followed by 10 double unders
Hard!
**Except for one unwelcome interruption involving super-inebriated folks from the pools (two huge outdoor ones open 24/7 w/ waterfalls and tiki bar and everything). It was such a strange encounter -- but also highly entertaining. Jeepers. Never a dull moment in the late night gym.
- 15 pushups
- 60 sec. plank
- 10 m gluteus medius side-steps (both legs) w/ black band & holding 20# med ball in extended arms
- 15 ball slams w/ 20# med ball
- Hip adduction/abduction w/ black band (both legs)
- 60 sec. fast jump rope followed by 10 double unders
Hard!
**Except for one unwelcome interruption involving super-inebriated folks from the pools (two huge outdoor ones open 24/7 w/ waterfalls and tiki bar and everything). It was such a strange encounter -- but also highly entertaining. Jeepers. Never a dull moment in the late night gym.
Friday Aug 1, 2014 #
11 AM
Bike 36:37 [3] 7.63 mi (12.5 mph) +241ft
shoes: Trek Superfly 100
Last ride @ Potawatomi - sniff. Half trailer bike, half unattached while hubby stayed w/ kiddos.
4 PM
Paddling 1:00:00 [2] 2.5 mi (24:00 / mi)
Nice calm lake today. SUP paddle w/ daughter on board. Went farther than the other day. Air temperature pretty warm so a little steamy in my wetsuit outfit. BUT...one of the beauties of SUP is that you can just hop off for a cool dip and climb back on. Certainly can't do that in a kayak (at least not w/out a lot of trouble paddle-floating, bilge-pumping, etc.). And definitely not w/ a 5 yr. old passenger! Once my passenger was on shore, practiced jumping off in deepish water and crawling back on. Easy and totally fun.
10 PM
Run (paved and sand) 42:00 [3] 4.04 mi (10:24 / mi) +48ft 10:17 / mi
shoes: Hoka One One Stinson EVO
Night jog - mostly on road, some lakeshore. Peaceful clear night w/ tons O' stars.