Training Log Archive: YvonneIn the 31 days ending Jan 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||
Monday Jan 30, 2017 #
9 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Trainer spin. Not very exciting.
Strength/Stretch 15:00 [2]
- Hip strengthening/flexibility w/ a few xtra reps
- Forearm/elbow rehab
- Forearm/elbow rehab
Saturday Jan 28, 2017 #
8 AM
Orienteering 1:00:00 [2]
General trotting around to set last white controls, red/green 5 water control, check an orange, etc., etc.
What a satisfying day -- great weather, 100-ish participants, all controls where they should be, and loads of route choice chatter among finishers (always love to see that). I silently predicted 1:20-ish winning time - thanks Eric! :) A Rob W. sighting -- he had stepped away for 8 yrs. but clearly still has the nav knack. The 3 1st-timer ladies from Broemm. blew through the white course, then went back out on orange and completed it enthusiastically. So thankful for all the SLOC helpers - great team effort!!
Meet directing efficiencies:
- no taping of red/green; hung controls in conjunction w/ field checking; low risk w/ multi-vetters; 3-4 hrs. woods time saved; huge!
- no dreaded punch attaching task (kept controls from Broemm.); 1 hr. saved. Made me happy.
Working on map printing efficiencies next. 3 of us spent way too much time fiddling w/ that task.
What a satisfying day -- great weather, 100-ish participants, all controls where they should be, and loads of route choice chatter among finishers (always love to see that). I silently predicted 1:20-ish winning time - thanks Eric! :) A Rob W. sighting -- he had stepped away for 8 yrs. but clearly still has the nav knack. The 3 1st-timer ladies from Broemm. blew through the white course, then went back out on orange and completed it enthusiastically. So thankful for all the SLOC helpers - great team effort!!
Meet directing efficiencies:
- no taping of red/green; hung controls in conjunction w/ field checking; low risk w/ multi-vetters; 3-4 hrs. woods time saved; huge!
- no dreaded punch attaching task (kept controls from Broemm.); 1 hr. saved. Made me happy.
Working on map printing efficiencies next. 3 of us spent way too much time fiddling w/ that task.
Friday Jan 27, 2017 #
3 PM
Orienteering 2:30:00 [2] 6.0 mi (25:00 / mi)
shoes: Icebug Ardor-L OLX
Set white and orange courses and checked a couple red. Just enough time before sunset. Such a frantic week @ work.
Forgot watch - estimated time/dist. Two stake controls and the red/green water control to put out tomorrow morning. All is well!
Forgot watch - estimated time/dist. Two stake controls and the red/green water control to put out tomorrow morning. All is well!
Monday Jan 23, 2017 #
7 PM
Krav Maga 2:00:00 [2]
Ground fighting & KM2 classes.
10 PM
Strength/Stretch 12:00 [2]
Hip strengthening/flexibility plus forearm/elbow rehab.
Sunday Jan 22, 2017 #
2 PM
Orienteering 1:45:17 [2] 3.19 mi (33:00 / mi) +728ft 27:08 / mi
shoes: Icebug Ardor-L OLX
Setting Babler red 8-11. Done! Red 9 gave me fits -- at least 40 min+ back/forth, back/forth over the same few spurs trying to fit ditches and rocks to the map. UGH. Think I finally succeeded but will be interested in vetters' opinions. Jeff R. is running it tomorrow.
Saturday Jan 21, 2017 #
9 AM
Hiking 1:00:00 [2]
A day of hiking (but just logging 1 hr) at Camp Tuckaho "She and Me" camp w/ my fav little Brownie. Surprisingly physical - I estimate we covered at least 8 miles throughout the day hiking between activities. Plus there were a couple pick-up tag games and a Mom/daughter mini boot camp sesh. Beautiful property and day! She was asleep the second her head hit the sleeping bag.
Friday Jan 20, 2017 #
2 PM
Orienteering 2:45:04 [2] 5.09 mi (32:26 / mi) +955ft 27:32 / mi
shoes: Icebug Ardor-L OLX
Taping orange controls. Field checking and setting red and green controls. Hoped to finish but no, got out there too late and was too slow. Thoroughly enjoyed the nice open woods in one section - thank you Jeff R. for steering me in that direction via aerial reconnaissance.
Thursday Jan 19, 2017 #
10 AM
Krav Maga 1:00:00 [2]
Day sparring class. On a roll.
8 PM
Krav Maga 1:00:00 [2]
KM L2 class. Drilled all body lock defenses. Felt pretty off.
Wednesday Jan 18, 2017 #
10 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Trainer spin w/ intervals.
Strength/Stretch 7:00 [3]
12 pushups x6. R elbow solid!
Tuesday Jan 17, 2017 #
10 PM
Run (gravel) 13:00 [3] 1.2 mi (10:50 / mi)
Late trash/recycle hauling. Haul, run, haul, run.
Strength/Stretch 20:00 [3]
- Hip strengthening/flexibility
- Forearm/elbow rehab
- 12x3 db overhead press (10s)
- 20x3 squat (20#)
very light weights
- Forearm/elbow rehab
- 12x3 db overhead press (10s)
- 20x3 squat (20#)
very light weights
Monday Jan 16, 2017 #
2 PM
Orienteering 2:27:56 [2] 5.21 mi (28:24 / mi) +764ft 24:56 / mi
shoes: Icebug Ardor-L OLX
Field checking white course @ Babler and field checking/setting red 1-5. Pace was super slow but for red controls not in visible areas (most of them), decided to skip the taping step and go directly to hanging bags. Yeah, a little early, but I have 2 folks vetting and one can do it the day before so it should work OK. Always trying to find ways to streamline the meet directing process! Pretty much covered in mud after this session, but beautiful misty woods.
7 PM
Krav Maga 2:00:00 [2]
Ground and KM2 classes. Tons of new stuff.
Sunday Jan 15, 2017 #
7 AM
Strength/Stretch 12:00 [2]
- Hip strengthening/flexibility
- Forearm/elbow rehab
- Power Wheel rollouts
Too bad I couldn't have got my butt out of bed at this time yesterday. Wahhh...
- Forearm/elbow rehab
- Power Wheel rollouts
Too bad I couldn't have got my butt out of bed at this time yesterday. Wahhh...
Saturday Jan 14, 2017 #
8 AM
Note
Felt borderline sick last night and slept like a tank (well, more tank-like than usual). So this morning I vaguely hear hubby downstairs "weren't you supposed to register?". 8:13AM!!! OMG, overslept big time -- when does that happen?? Dead sleep to 60mph in like, nanoseconds. Logged onto my bikereg account and NOOOO, everything is full!!! Except for the women's 200 which I briefly considered but quickly ruled out because I had already fully rationalized my decision and wasn't going to change in the heat of the moment. Soooo disappointed but totally my fault. And now I see on the DK transfer page that there were plenty who tried to register right at 8AM and still didn't get in. Popular race.
C • DK 8
4 PM
Run (gravel, grass and paved) 42:31 [3] 4.53 mi (9:23 / mi) +223ft 8:58 / mi
shoes: Icebug Ardor-L OLX
Icy run around neighborhood to help my DK registration disappointment. Even though there was a fair amount of clear pavement, there was plenty of ice too (our entire road & several downhill sections). Glad I wore the icebugs. Grass sections icy but soft.
10 PM
Bike (trainer) 1:00:00 [3]
shoes: Fuji Team
Much better effort than last night - despite my continued pouting.
Friday Jan 13, 2017 #
10 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Really didn't feel very good.
When I was done, dutifully created my bikereg account as recommended by the DK folks. When an organization posts an article on "how to enter in under 1 min.", you know the event is predicted to fill FAST.
Really looking forward to the half-pint this year - think that will be right for me instead of the 200.
When I was done, dutifully created my bikereg account as recommended by the DK folks. When an organization posts an article on "how to enter in under 1 min.", you know the event is predicted to fill FAST.
Really looking forward to the half-pint this year - think that will be right for me instead of the 200.
Thursday Jan 12, 2017 #
10 AM
Krav Maga 1:00:00 [2]
Sparring class. Minor miracle that I was able to make it. Thank goodness the gym is only 5-ish min. from work.
9 PM
Bike (trainer) 1:00:00 [3]
shoes: Fuji Team
Decent effort. Someday soon I hope to ride a bike the normal way.
Strength/Stretch 12:00 [2]
Hip strengthening/flexibility plus forearm/elbow rehab stuff.
Tuesday Jan 10, 2017 #
10 PM
Bike (trainer) 30:00 [3]
shoes: Fuji Team
Late (too late really) trainer spin w/ a few half-baked intervals. Better than nothing.
Monday Jan 9, 2017 #
7 PM
Krav Maga 2:00:00 [2]
Ground fighting class plus KM level 2 -- where we did more ground stuff. I worked w/ a guy who's about 6'2" and 250ish #s - and fortunately did not get squashed.
9 PM
Run (treadmill) 40:00 [3]
shoes: Hoka Kailua Trail #2
@ gym after KM - treadmill run w/ speed/incline variations. Good effort.
Circuit Training 10:00 [4]
Santa brought me some MMA-style gloves which allow a much greater range of activities on the heavy bag so I tried them out. Not plush like boxing gloves but protective enough. Like!
A few mins. HB work, then a 2 min. plank, more HB, then a 1 min. plank.
A few mins. HB work, then a 2 min. plank, more HB, then a 1 min. plank.
Swim 12:00 [3]
Laps in pool. Splash, gasp, splash, gasp, etc. Not great.
Sunday Jan 8, 2017 #
9 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Trainer spin w/ intervals
Saturday Jan 7, 2017 #
10 PM
Bike (trainer) 1:30:00 [3]
shoes: Fuji Team
Late trainer spin w/ intervals.
Strength/Stretch 17:00 [3]
- hip strengthening/flexibility
- 10 pushups x6; stopped at the 1st tiny elbow twinge - PUs don't seem to bother it too much
- elbow/forearm rehab
- 10 pushups x6; stopped at the 1st tiny elbow twinge - PUs don't seem to bother it too much
- elbow/forearm rehab
Thursday Jan 5, 2017 #
10 PM
Bike (trainer) 45:00 [3]
shoes: Fuji Team
Late trainer spin.
Strength/Stretch 12:00 [2]
- Hip strengthening/flexibility
- Forearm stretch & strength moves w/ 1# weights. Been babying my tennis elbow big time and have had a little e-stim & therapy. Time for light weights. Hoping I can rehab it away.
- Forearm stretch & strength moves w/ 1# weights. Been babying my tennis elbow big time and have had a little e-stim & therapy. Time for light weights. Hoping I can rehab it away.
Tuesday Jan 3, 2017 #
10 AM
Krav Maga 1:00:00 [2]
KM day class. I upped my membership to 2 days/wk to hopefully refine a bunch of things. Only 2 folks passed the L2 test; Paul said he may offer another one in April. There is only a tiny handful of ladies in the next level and I hope to be one of them in a few months. Goal stated!
9 PM
Run 15:00 [3] 1.3 mi (11:32 / mi)
shoes: Hoka Kailua Trail #2
Trash/recycle hauling plus some extra. Brrr...underdressed.
Monday Jan 2, 2017 #
7 PM
Krav Maga 2:00:00 [2]
Ground fighting class and KM level 2.
9 PM
Run (treadmill) 45:00 [4]
shoes: Hoka Kailua Trail #2
T-mill run @ gym after classes. Glad it's so close to KM. Pushed it speed/incline-wise.
Circuit Training 25:00 [4]
x2:
- 2 min. jump rope combos
- 15 pushups
- hip adduction/abduction
- 10 Power Wheel roll-outs
- heavy bag combos
- 5 min. brisk Jacobs Ladder (sore quads the next day!)
- 2 min. jump rope combos
- 15 pushups
- hip adduction/abduction
- 10 Power Wheel roll-outs
- heavy bag combos
- 5 min. brisk Jacobs Ladder (sore quads the next day!)
Bike (spin bike) 30:00 [3]
Kinda pooped. Managed a few decent intervals; moderate spin for rest.