Training Log Archive: YvonneIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
10 AM
Bike (gravel and paved) 3:38:21 [4] 50.25 mi (13.8 mph) +3898ft
shoes: Motobecane Fantom X Team Ti
Rocheport Roubaix 50 mi. The gravel parts were a nice mix of super-fast, chunky/loose, and downright gooey - although not quite as gooey as I expected. One section early on had a full grown pot-bellied pig trotting alongside a few of us for a little while including up a big hill. Huhh?? There were a fair number of paved sections including one stretch through the Mo. River floodplain w/ killer wind on the way back. One of my goals was to bring enough provisions to ride continuously w/ no stops whatsoever and I accomplished that. I did have one minor wrong turn that cost me 20 sec. tops. At about mile 25, caught up w/ Annette T. and we worked together a little on a windy section but she had more in the tank and pulled away to beat me by a bit over 5 min. Was disciplined w/ consistent fuel/water intake. Ended up 2nd OA girl and was happy w/ that. Fun ride and fun hanging out w/ STL friends @ the end.
Saturday Jan 30, 2016 #
10 AM
Other (indoor rock climbing) 1:30:00 [3]
Indoor climbing @ Climb So Ill. One of my co-workers is a member there so he organized a group outing. I brought the kiddos. They were very uncertain about participating...for like 2 minutes. They had an absolute blast on the easier auto-belay routes and are begging to go back. It's been a long, long time since I've been to an indoor gym and this one did not disappoint. Fabulous variety of walls and holds! I did all but one of the auto-belay routes, a bunch in the bouldering area and Kevin belayed me on the big wall (3 stories! Biggest I've ever seen indoors). Mostly 5.8 on that route but a decent number of 5.9 -5.11 holds too. Made it to the tippy top but pooped @ the end. Sooo fun. We were there 3 hrs. but obviously not continuous climbing.
Thursday Jan 28, 2016 #
7 PM
Krav Maga 2:00:00 [2]
KM level 1 and 2 classes. I never know how to rate the intensity of these classes. I think of it as an average over the 2-hr period. The classes are usually long-ish stretches of low intensity skills practice followed by periodic short stress drills of learned techniques that are always supposed to be ALL OUT, basically as if your life depended on it. The theory is that you learn what an adrenaline response feels like and how to control it while still thinking clearly. It's definitely like nothing else I've ever done.
10 PM
Strength/Stretch 10:00 [2]
Hip strengthening/flexibility.
Wednesday Jan 27, 2016 #
10 PM
Bike (spin bike) 1:05:00 [4]
Late night gym session. Spin bike:
- WU
- 1 min. x5 sprints (close to all out), each followed by 3 min. moderate recovery spin
- 30 sec. x5 sprints, each followed by 3 min. moderate recovery spin
- Steady/medium spin approx. 20 min.
- CD
Sprints got weaker as I went on. Started a little too aggressive.
- WU
- 1 min. x5 sprints (close to all out), each followed by 3 min. moderate recovery spin
- 30 sec. x5 sprints, each followed by 3 min. moderate recovery spin
- Steady/medium spin approx. 20 min.
- CD
Sprints got weaker as I went on. Started a little too aggressive.
Circuit Training 35:00 [3]
shoes: Inov8 Trail Roc 255
- Gloves on, 2 sets of approx. 3 min. heavy bag free work followed immed. by 30 jacks, 10 tuck jumps, 20 squat, and 15 burpees. 1 min rest in between.
- Then 2 sets of approx. 2 min. jump rope intervals/combos (more DUs than normal - was feeling the groove), hip adduction/abduction, 12 pushups, 60 sec. plank
- Then 12 more PUs and a 90 sec. plank
- Then 2 sets of approx. 2 min. jump rope intervals/combos (more DUs than normal - was feeling the groove), hip adduction/abduction, 12 pushups, 60 sec. plank
- Then 12 more PUs and a 90 sec. plank
Tuesday Jan 26, 2016 #
9 PM
Run 15:00 [3] 1.3 mi (11:32 / mi)
Trash/recycle bin hauling plus a little extra on our yard trail. Distance an estimate but should be pretty close.
Strength/Stretch 10:00 [2]
Hip strengthening/flexibility.
Sunday Jan 24, 2016 #
8 AM
Bike (gravel, grass and paved) 45:25 [3] 9.17 mi (12.1 mph) +591ft
shoes: Trek Superfly 100
Dropped car off for much needed swap of summer tires to all-seasons then took a quick bike trip around neighborhood. Was surprised at the amount of ice and snow still on these shady roads. There were significant stretches where it covered the whole road. Cautious! My 26er w/ the studded tires would have been a much better choice.
Saturday Jan 23, 2016 #
Event: SLOC - Babler Cold Nose-O
8 AM
Orienteering 1:00:00 [2]
shoes: Icebug Ardor-L OLX
Setting white course, orange 9, and water for red/green 5 for the Babler event. The little control stand tripod hubby made for me this morning for white 9 worked well in the snow/frozen ground. The event went great - tiny turnout compared to some past years, but that type of thing is hard to predict. I got some good feedback about the courses and all controls were correctly placed so that pretty much fulfills my main goals for the day. Some great discussion w/ DNR Interpreter and Monarch Fire District search and rescue guy regarding potential collaborations. THANKS to kgeisen and friends, the BOR crew, and ebuckley for control pickup -- so appreciated!! Pilar was wonderful jumping in to do registration. So glad my whole family was able to participate and kiddos had a super time. All in all, it was a great day in the woods!
8 PM
Bike (spin bike) 50:00 [4]
Another gym date night w/ hubby! Did same spin bike interval workout as past Sunday. Good effort.
Circuit Training 25:00 [4]
shoes: Inov8 Trail Roc 255
2 sets:
- heavy bag free work
- 30 jacks, 20 air squat, 10 tuck jumps, 15 burpees
At one point I felt a little stinging on my R elbow and looked down to see blood dripping down. I think I sliced it on the bag's seam. Brief pause for hand sanitizer/paper towel first aid.
Then 2 sets:
- Jump rope intervals
- 12 pushups, hip adduction/abduction, 20 ball slams (12#)
- Then a 90 sec plank and 12 more pushups
- heavy bag free work
- 30 jacks, 20 air squat, 10 tuck jumps, 15 burpees
At one point I felt a little stinging on my R elbow and looked down to see blood dripping down. I think I sliced it on the bag's seam. Brief pause for hand sanitizer/paper towel first aid.
Then 2 sets:
- Jump rope intervals
- 12 pushups, hip adduction/abduction, 20 ball slams (12#)
- Then a 90 sec plank and 12 more pushups
Friday Jan 22, 2016 #
9 AM
Orienteering 4:43:02 [2] 9.27 mi (30:32 / mi) +1652ft 26:07 / mi
shoes: Icebug Ardor-L OLX
Setting red, green, and orange courses @ Babler. Felt like a truck ran over me for most of the time but just plodded along through the woods and tried to appreciate the snow, a couple hours of sunshine, abundant wildlife...and of course my favorite amaaazing ancient oak trees by red 6. Course vetters reported all tapes in the correct locations so hopefully nothing is botched too badly.
Thursday Jan 21, 2016 #
7 PM
Krav Maga 2:00:00 [2]
KM level 1 and 2 classes. Scottie teaching both classes - fun! Then home for an evening of control organizing for my day in the woods tomorrow.
Wednesday Jan 20, 2016 #
9 PM
Bike (trainer) 1:00:00 [3]
shoes: Fuji Team
Extended work hours today w/ multi deadlines. Definitely ill and snuffly so just glad to be doing something. Not a bad effort considering.
Strength/Stretch 15:00 [3]
- Hip strengthening/flexibility
- Static quad stretch
- 15 pushups x6; whoop - that made me feel good
- Static quad stretch
- 15 pushups x6; whoop - that made me feel good
Monday Jan 18, 2016 #
9 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Trainer evening. Feeling ill and snuffly.
Strength/Stretch 10:00 [2]
Hip strengthening/flexibility routine
Sunday Jan 17, 2016 #
9 PM
Bike (spin bike) 50:00 [4]
A rather disappointing day where I had fully prepared (packed and everything) to drive down to Dirty Joe and attempt to knock out 50 mi. on cold gravel, but a series of misfortunes prevented it and I ended up with a "slightly better than nothing" gym night. Sigh.
- WU
- 2 min interval w/ 1 min recover: x3
- spin 5 min
- 1 min interval w/ 1 min recover: x3
- spin 5 min
- 30 sec interval w/ 1 min recover: x3
- spin some more then CD
- WU
- 2 min interval w/ 1 min recover: x3
- spin 5 min
- 1 min interval w/ 1 min recover: x3
- spin 5 min
- 30 sec interval w/ 1 min recover: x3
- spin some more then CD
Circuit Training 25:00 [3]
shoes: Inov8 Trail Roc 255
- Jump rope intervals; 2 min; x3
- Pushups; 12 x3
- Plank; 1 min x2; 2 min x1; abs barking!
- Hip adduction/abduction
- Ball slams (12#); 20 x2
Heavy bag was out for service. Boo
- Pushups; 12 x3
- Plank; 1 min x2; 2 min x1; abs barking!
- Hip adduction/abduction
- Ball slams (12#); 20 x2
Heavy bag was out for service. Boo
Thursday Jan 14, 2016 #
5 PM
Skating (ice) 30:00 [2]
shoes: Graf Ultra G5
Stick and puck @ Lindenwood ice arena w/ the fam. Daughter wanted to skate today - yay! We have been doing the divide and conquer thing w/ hubby taking son to hockey and me taking daughter to gymnastics, but I love it when we all skate together. Logging half time -- daughter wanted to mostly do drills so not nearly as intense. Fun though.
7 PM
Krav Maga 2:00:00 [2]
KM level 1 and 2 classes. Thoroughly drilled bear hug defenses in L2. Some defenses more brutal than others. The one where the attacker picks you up from the front with your arms free...oooo, sort of feel sorry for the attacker. It does not end well for them if the defense is done correctly (and at full strength, which obviously we don't do with our friends in class).
Wednesday Jan 13, 2016 #
10 PM
Bike (spin bike) 1:05:00 [4]
Late night gym session.
- WU
- 5 min on (on = absolute best AVS), 5 min recover
- 90 sec on, 90 sec recover
- 30 sec on, 30 sec recover
- 5 sec all out sprint w/ high resistance
- spin moderate 10 min
- repeat sequence
- 5 x10 sec all out sprints w/ 2 min recover in between
- CD
- WU
- 5 min on (on = absolute best AVS), 5 min recover
- 90 sec on, 90 sec recover
- 30 sec on, 30 sec recover
- 5 sec all out sprint w/ high resistance
- spin moderate 10 min
- repeat sequence
- 5 x10 sec all out sprints w/ 2 min recover in between
- CD
Circuit Training 1:00:00 [4]
shoes: Inov8 Trail Roc 255
Gloves on; 2 sets:
- heavy bag free work 5 min
- 20 air squat w/ gloves raised
- 50 jumping jacks
- 15 burpees
3 sets:
- 3 min jump rope combos; lots of DUs, crossovers, traveling, etc.
- 12 pushups
- 60 sec plank
- 20 ball slams (12#) w/ goal to get ball to 'bounce' to waist height; only moderately successful at that
Shaky arms and legs had difficulty operating the manual trans. in my car on the way home.
- heavy bag free work 5 min
- 20 air squat w/ gloves raised
- 50 jumping jacks
- 15 burpees
3 sets:
- 3 min jump rope combos; lots of DUs, crossovers, traveling, etc.
- 12 pushups
- 60 sec plank
- 20 ball slams (12#) w/ goal to get ball to 'bounce' to waist height; only moderately successful at that
Shaky arms and legs had difficulty operating the manual trans. in my car on the way home.
Monday Jan 11, 2016 #
5 AM
Bike (spin bike) 1:15:00 [4]
Spin class at the gym plus some extra beforehand.
Sunday Jan 10, 2016 #
1 PM
Orienteering 2:34:35 [2] 6.02 mi (25:41 / mi) +905ft 22:29 / mi
shoes: Icebug Ardor-L OLX
Finished up field checking/tape hanging @ Babler -- rest of red/green courses and all of orange course. Dramatically different conditions from Friday. Mountains of mud were replaced by sparkly ice/snow covered surfaces. Wonderful!!
I've been doing this event for the past 8 (or more??) years and every time it gets tougher and tougher to find unique control locations that still work for the courses. Babler is decent acreage but when the start/finish is always the same, well, you get the picture. Anyway, I did take red into a few little nooks of the park I've never seen before and through a reentrant system that shocked me -- it seemed SO MUCH bigger/steeper/deeper in person than on the map and had active erosion taking place (deep, extremely muddy gullies). I'm assuming our historical rain event contributed? Green has fewer common controls with red which makes it a little better than some of the green courses I've designed in the past. Orange is OK, I guess. White course...yawn. So far, its a repeat of a past course unless I come up with something creative in the next week or two.
I've been doing this event for the past 8 (or more??) years and every time it gets tougher and tougher to find unique control locations that still work for the courses. Babler is decent acreage but when the start/finish is always the same, well, you get the picture. Anyway, I did take red into a few little nooks of the park I've never seen before and through a reentrant system that shocked me -- it seemed SO MUCH bigger/steeper/deeper in person than on the map and had active erosion taking place (deep, extremely muddy gullies). I'm assuming our historical rain event contributed? Green has fewer common controls with red which makes it a little better than some of the green courses I've designed in the past. Orange is OK, I guess. White course...yawn. So far, its a repeat of a past course unless I come up with something creative in the next week or two.
Saturday Jan 9, 2016 #
4 PM
Hiking 30:00 [3]
Up down, up down, up down our yard hills with kiddos while they were sledding. Logging half time. Testing left leg -- I jacked the upper hamstring a little @ Babler yesterday tripping over a giant tangled mess of vines in the woods. Not terrible, but trying to be mindful of body aches/pains.
Speaking of aches and pains, I signed up for DK this morning. The 200. Oh boy, I hope I can get enough training mileage in.
Speaking of aches and pains, I signed up for DK this morning. The 200. Oh boy, I hope I can get enough training mileage in.
Friday Jan 8, 2016 #
5 AM
Bike (spin bike) 1:00:00 [4]
Spin class @ the gym. Good effort.
11 AM
Orienteering 1:46:19 [2] 4.58 mi (23:13 / mi) +705ft 20:16 / mi
shoes: Icebug Ardor-L OLX
Field checking and hanging tapes for red and green courses at Babler.
3 PM
Orienteering 1:19:39 [2] 3.04 mi (26:12 / mi) +617ft 21:59 / mi
shoes: Icebug Ardor-L OLX
Dental checkup then back to Babler for more field checking. Not the best scheduling move there -- but at least my dentist isn't too far from the park.
Thursday Jan 7, 2016 #
7 PM
Krav Maga 2:00:00 [2]
KM level 1 and 2 classes. Lots of slip/roll practice in L2.
Tuesday Jan 5, 2016 #
9 PM
Run (gravel, grass, and trail) 35:00 [3]
shoes: Hoka One One Kailua Trail
Got kiddos to bed, threw on shoes to haul trash/recycle bins, then felt inspired to run more so ditched the down coat and made do w/ fleece hat, dressy jeans, and ruffled sweater set which actually was a pretty comfy running outfit. Laps around yard trail and our gravel road.
Strength/Stretch 10:00 [2]
Hip strengthening/flexibility w/ a few additional reps thrown in.
Monday Jan 4, 2016 #
5 AM
Bike (spin bike) 1:00:00 [3]
Intended to do spin class@ gym ...except oops, its the 1st week of Jan.,even my early arrival did not secure me a spot. Full! So I had to use the spin bike near the cardio equip., except even that was in use and I had to wait a little bit. Sheesh. Place was hoppin. Good interval session though.
Strength/Stretch 10:00 [3]
- Pushups 15, 12, 12, 15
- Planks 60 sec. x2
- Some light quad stretches
- Planks 60 sec. x2
- Some light quad stretches
Sunday Jan 3, 2016 #
7 AM
Bike (gravel and paved) 1:14:46 [3] 13.72 mi (11.0 mph) +515ft
shoes: Motobecane Fantom X Team Ti
Didn't get out as early as I wanted...did the Greenway/Katy/Hamburg loop. Katy was above water again and I hoped the silty sections would be frozen. They were for the most part except for one awful stretch that glopped up my bike big time. Sticks were employed to free the wheels. Derailleur froze. Slow but a fun adventure.
Bike (gravel) 1:13:35 [3] 16.4 mi (13.4 mph) +813ft
shoes: Motobecane Fantom X Team Ti
Then hit the Busch Area. Fabulous fast gravel! Did one lap of the auto tour loop plus O&Bs to lakes 28, 38, and 11. A kgeisen (I think??) and friends sighting right @ the end! Wanted to turn around and join them but was out of time. Wahh.
Happy to report that my Japanther boot fix was successful. Felt like there was never an issue to begin with. Weird how the smallest thing can potentially be so debilitating.
Happy to report that my Japanther boot fix was successful. Felt like there was never an issue to begin with. Weird how the smallest thing can potentially be so debilitating.
Saturday Jan 2, 2016 #
10 AM
Krav Maga 45:00 [4]
Only time for heavy bag class today. The usual tough stuff.