Training Log Archive: YvonneIn the 31 days ending Jul 31, 2017:
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Sunday Jul 30, 2017 #
6 PM
Bike (gravel and paved) 1:25:14 [3] 19.5 mi (13.7 mph) +594ft
ahr:105 max:132 shoes: Niner Air 9
Kids @ in-laws so hubby & I headed out for a rare ride together. From Busch area, Greenway, over 40 bridge to Howell Island and back. Such a nice eve.
Saturday Jul 29, 2017 #
Note
Almost forgot to register for my 2nd go at the LSL triathlon (short course, of course). Done. Goal is to better my time from last year. I have a plan for transitions (as opposed to NO plan last year) so that alone should buy me a couple minutes.
6 AM
Bike (gravel and paved) 5:38:43 [3] 75.3 mi (13.3 mph) +2526ft
ahr:129 max:155 shoes: Niner Air 9
- 35 mi. in the Busch area
- Rest of ride was Hamburg, Katy, and Greenway w/ side trips to Lost Valley, up Matson Hill Rd., and around Augusta.
Felt good throughout except started getting the yuck feeling at the very end due to heat. And it wasn't even a hot day! Glad to get the miles in though.
- Rest of ride was Hamburg, Katy, and Greenway w/ side trips to Lost Valley, up Matson Hill Rd., and around Augusta.
Felt good throughout except started getting the yuck feeling at the very end due to heat. And it wasn't even a hot day! Glad to get the miles in though.
Thursday Jul 27, 2017 #
6 PM
Bike (gravel and paved) 2:14:35 [3] 31.5 mi (14.0 mph) +739ft
shoes: Niner Air 9
Finally back on the bike. Hamburg, Katy, Pittman Hill Rd., over the bridge to Monarch Levee trail, Greenway. Raining in earnest for at least half of the ride so I ended up totally coated in grit. Got back to work and rinsed off bike/self in my "bath puddle". Really wanted to lay down in the puddle to get the gobs of goo off my back, but our night security guard was there and I thought I should maintain at least some semblance of professionalism, so decided to forgo.
Wednesday Jul 26, 2017 #
7 PM
Krav Maga 2:00:00 [2]
Sparring and KM3 classes. Actually felt coordinated in sparring for once and didn't get beat up too badly. Nice!
9 PM
Run (treadmill) 40:00 [3]
shoes: Hoka Challenger ATR 2
Gym after KM. Treadmill run - speed/incline variations.
Bike (spin bike) 20:00 [3]
Light intervals on the spin bike.
Swim 18:59 [3]
28 pool lengths. On a roll tonight - felt pretty coordinated in the pool too! Not bad at all.
Tuesday Jul 25, 2017 #
10 PM
Strength/Stretch 10:00 [2]
weight:121lbs
Hip strengthening/flexibility. Haven't been feeling well the last several days - caught a bug of some sort.
Pants have been feeling loose, so decided to step on the scale. Somehow I lost 4 pounds on vacation. Huh.
Pants have been feeling loose, so decided to step on the scale. Somehow I lost 4 pounds on vacation. Huh.
Friday Jul 21, 2017 #
9 PM
Hiking (DIA) 30:00 [1]
Scampering around the concourse @ DIA w/ kiddos waiting for our perpetually delayed flight. They couldn't get enough of the speed walkway thingys. I broke a sweat so I'm logging it.
I predicted Frontier would put us up for the night, but we actually did make it home eventually (3:45 AM).
I predicted Frontier would put us up for the night, but we actually did make it home eventually (3:45 AM).
Thursday Jul 20, 2017 #
9 AM
Hiking 1:30:00 [2] 4.5 mi (20:00 / mi)
shoes: Hoka Challenger ATR 2
Sprague Lake, Bear Lake, Nymph Lake and Alberta Falls. These are on the E side of the park and wow, now I see why RMNP is the 3rd most visited NP in the US. Gobs of people - so many that an extensive shuttle system is needed and we barely even got a parking space in the huge lot. But the shuttle worked very well - so kudos to the NPS for keeping these areas accessible to all. Beautiful alpine lakes! Kiddos were tired and lukewarm on hiking to Alberta Falls, but once they got there, had to admit it was totally worth it. Also took a side trip to a cool alluvial fan.
I put my green Superfeet in the Hokas and it made a noticeable improvement in stability and really minimized foot movement in the shoe. Like!!
Sadly, our last day in RMNP. Heading home tomorrow.
Accounting of ungulates observed during our stay:
- Moose - 8 (including 3 cows w/ calves!! Fortunately from a little distance - not in our campsite)
- Mule Deer - 10 or so including some youngsters near our campsite
- Elk - at least 300. They are everywhere! Alpine areas, lower areas, tons around our campground, you name it. Bulls, cows, and lots of calves. Healthy population!
Totally enjoyed the evening ranger programs in the NP campgrounds. Kiddos both earned Junior Ranger badges. Long live the NPS!!!
I put my green Superfeet in the Hokas and it made a noticeable improvement in stability and really minimized foot movement in the shoe. Like!!
Sadly, our last day in RMNP. Heading home tomorrow.
Accounting of ungulates observed during our stay:
- Moose - 8 (including 3 cows w/ calves!! Fortunately from a little distance - not in our campsite)
- Mule Deer - 10 or so including some youngsters near our campsite
- Elk - at least 300. They are everywhere! Alpine areas, lower areas, tons around our campground, you name it. Bulls, cows, and lots of calves. Healthy population!
Totally enjoyed the evening ranger programs in the NP campgrounds. Kiddos both earned Junior Ranger badges. Long live the NPS!!!
Wednesday Jul 19, 2017 #
6 AM
Note
Awoke to elk and a moose (!) literally strolling through our campsite. The NPS is super strict about putting all food in bear boxes so they weren't looking for handouts, just browsing vegetation (our site is right by CO river headwaters).
5 PM
Run 1:12:40 [3] 5.21 mi (13:57 / mi) +1153ft 11:32 / mi
shoes: Hoka Challenger ATR 2
From camp, along access trail to Holzwarth historic site then up Grand Ditch trail and back. 10# pack. 1st mile was flat and a slow shuffle, 2nd was brisk hike w/ 1,000' elevation gain, then carefully ran back down. Cool and breezy - lovely.
Tuesday Jul 18, 2017 #
1 PM
Hiking 40:00 [3] 2.0 mi (20:00 / mi)
shoes: Hoka Challenger ATR 2
Spent the night in Eagle. Drove to Rocky Mountain National Park (west side), set up camp, then drove to the alpine area. Hiked Alpine Ridge and Tundra Communities trails (all above 12,000'). Then spent a bunch of time watching marmot/pika antics.
Monday Jul 17, 2017 #
8 AM
Swim 10:00 [2]
In Grand Junction - for once not on business. Laps in pool.
10 AM
Hiking 1:00:00 [2] 3.0 mi (20:00 / mi)
shoes: Hoka Challenger ATR 2
Colorado National Monument: Devil's Kitchen w/ bouldering/scrambling, Coke Ovens, Window Rock trails. We hung out in Devil's Kitchen for a while - it was sort of a large room enclosed by towering red rocks with smaller boulders strewn about on the floor. A shady rock playground! Very hot and dry.
Sunday Jul 16, 2017 #
10 AM
Hiking 2:30:00 [3] 6.0 mi (25:00 / mi) +700ft 22:31 / mi
shoes: Hoka Challenger ATR 2
Arches NP: Balanced Rock, Windows Trail, Delicate Arch and Devil's Garden. Kiddos really proved themselves on the Delicate Arch hike. Decent amount of climb, some scary exposure, and 102F. Not easy. Hot, hot, hot.
Saturday Jul 15, 2017 #
9 AM
Hiking 45:00 [2] 3.0 mi (15:00 / mi)
shoes: Hoka Challenger ATR 2
Mesa Verde NP: Ranger tour of Cliff Palace plus Mesa Top loop and Spruce Tree house. More fun ladders!
4 PM
Hiking 25:00 [2] 1.0 mi (25:00 / mi) +200ft 21:01 / mi
shoes: Hoka Challenger ATR 2
Dusty/rocky scramble up to base of Wilson Arch in Utah en route to Moab.
7 PM
Swim 10:00 [2]
Laps in hotel pool. Wow, it's hot. Kind of glad we aren't camping.
Friday Jul 14, 2017 #
5 PM
Hiking 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: Hoka Challenger ATR 2
Mesa Verde NP - short hikes plus ranger tour of Balcony House. Fun 35' ladder and tiny rock tunnel ingress/egress route! Kiddos a little nervous but handled it well.
Winging it on time/dist of these little hikes over the next week. Only counting moving time.
Winging it on time/dist of these little hikes over the next week. Only counting moving time.
10 PM
Run (paved) 23:57 [3] 2.18 mi (10:59 / mi) +280ft 9:48 / mi
shoes: Hoka Challenger ATR 2
Evening run around Morefield campground @ Mesa Verde. Huge place and hilly. Very dark. Mule deer sightings.
Thursday Jul 13, 2017 #
10 AM
Run (sand) 45:00 [3] +750ft
15 hill repeats on dunes at Great Sand Dunes NP. We had a sand sled from a NPS outfitter and my deal w/ kids was that I would haul it up the dune for them if they could get themselves up. Oh, such hard work, but so much fun in this otherworldly terrain. Really unbelievable how a combo of unique conditions resulted in such huge dunes. We were on a small one about 50' tall. Lots bigger in the distance.
Hiking (sand) 40:00 [2] 2.0 mi (20:00 / mi)
Hike to and from dunes through Medano Creek and sand field.
6 PM
Hiking 45:00 [2] 3.0 mi (15:00 / mi)
shoes: Hoka Challenger ATR 2
Montville nature trail x2, Sand Sheet trail ( both in NP) plus exploring around edge of campground. Got rained on - refreshing!
Wednesday Jul 12, 2017 #
9 PM
Run (gravel) 51:56 [3] 4.43 mi (11:43 / mi) +693ft 10:13 / mi
shoes: Hoka Challenger ATR 2
Run on rough, very chunky gravel paths in campground (Sangre de Cristo foothills w/ awesome views of Great Sand Dunes in daylight). Campground is huge (300 acres?) and very unpopulated. Very dark at night. Ran into 2 ladies who lost their campsite! Gave them my map and attempted to help. Bear/cougar country but not too nervous. Delightfully cool and dry.
Tuesday Jul 11, 2017 #
10 AM
Paddling 1:30:00 [2] 5.0 mi (18:00 / mi)
Whitewater rafting on the Arkansas River w/ fam. Kiddos first time so we picked a calmer trip w/ equal mix of class 2 and 3 rapids. Plenty exciting and a fair amount of paddling. Guide was awesome. Daughter at end: "it was like Thunder River at Six Flags only real!!". Yes, indeed.
6 PM
Swim 10:00 [3]
Laps in very cold hotel pool. Water temp was no issue for kids.
Monday Jul 10, 2017 #
10 AM
Run 40:00 [3] 3.0 mi (13:20 / mi) +1000ft 10:08 / mi
shoes: Hoka Challenger ATR 2
Short O&B on a trail off Pikes Peak Hwy at about 12,000' then last couple miles on the hwy from 13,000ish to summit at 14,100ish (fam was waiting at summit). Slow shuffle was a real challenge! Then a ranger stopped me and said cars/bikes were OK on hwy but runners/walkers frowned upon. Oops, sorry. He was nice about it.
Sunday Jul 9, 2017 #
8 AM
Run (paved ) 32:46 [3] 3.35 mi (9:47 / mi) +143ft 9:24 / mi
shoes: Hoka Challenger ATR 2
Run on roads near hotel. Great views of front range! Sadly, feeling the altitude a bit - didn't push.
1 PM
Hiking 1:00:00 [2] 3.0 mi (20:00 / mi)
shoes: Saucony Nomad Trail
Hiking w/ fam at Garden of the Gods in Co. Springs. Guess on dist/time. Hot but amazing rocks and views.
6 PM
Swim 20:00 [3]
Continuously treading water in campground pool.
Saturday Jul 8, 2017 #
7 AM
Swim 10:00 [2]
Laps in good sized hotel pool.
Then walking all day @ Denver Zoo. Casa Bonita in eve! Was there as a kid in '76 - fun to compare memories.
Then walking all day @ Denver Zoo. Casa Bonita in eve! Was there as a kid in '76 - fun to compare memories.
Friday Jul 7, 2017 #
5 AM
Bike (computrainer) 1:03:00 [4]
shoes: Fuji Team
Power Up hill session. Happy to fit this in. Feverish wrap up of stuff at work then flying to Denver w/ fam in evening to start our CO vacay. In-laws house/chicken/cat/fish sitting. So grateful for them!
Wednesday Jul 5, 2017 #
7 PM
Krav Maga 2:00:00 [3]
Sparring & KM 3 classes. A legit 3 intensity the whole time. Felt less awkward than normal - small victory.
Tuesday Jul 4, 2017 #
6 AM
Bike (gravel) 2:40:40 [3] 43.0 mi (16.1 mph) +154ft
shoes: Motobecane Fantom X Team Ti
Katy O&B (wanted something uncomplicated). From Defiance, headed W. Turn around was a little past Marthasville, just beyond Charrette Creek. Planned to ride steady w/o much fanfare but after the turnaround, had a tiny tailwind and thought it would be fun to see if I could turn my 15.5 AVS into 16. My fav game! Totally lovely morning.
BTW, the ab/diaphragm area that had the crampy pain yesterday was actually sore today. Pretty sure it was food-related (late lunch). I can't do hard activity on a full (or even half-full) stomach. I already know that but obviously need reminders.
BTW, the ab/diaphragm area that had the crampy pain yesterday was actually sore today. Pretty sure it was food-related (late lunch). I can't do hard activity on a full (or even half-full) stomach. I already know that but obviously need reminders.
11 PM
Strength/Stretch 16:00 [2]
- hip strengthening/flexibility
- forearm/elbow strengthening
- pushups 12 x2
- forearm/elbow strengthening
- pushups 12 x2
Monday Jul 3, 2017 #
4 PM
Bike (gravel and paved) 1:04:55 [3] 15.6 mi (14.4 mph)
shoes: Motobecane Fantom X Team Ti
Hamburg/Katy/Greenway loop plus some extra. Terrible abdominal/diaphragm cramp about halfway through so did some soft-pedaling to work it out - which didn't happen until I took a warm shower later. Ugh
9 PM
Run (gravel) 7:00 [2] 0.6 mi (11:40 / mi)
shoes: Saucony Nomad Trail
After hubby's little fireworks show, jog w/ daughter up to mailbox and back - just because she wanted to!
Sunday Jul 2, 2017 #
4 PM
Bike (gravel and paved) 2:13:12 [3] 36.48 mi (16.4 mph) +532ft
shoes: Motobecane Fantom X Team Ti
Greenway/Hwy D to Hamburg to Katy to Augusta; turn around; to Hwy 40 bridge overlook and back to Greenway/D.
Was at 16.7 AVS at bridge and was hoping to end at 16.8 but fell too far behind after the little bit of climbing on Greenway at the end. Fun to try though!
Was at 16.7 AVS at bridge and was hoping to end at 16.8 but fell too far behind after the little bit of climbing on Greenway at the end. Fun to try though!