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Training Log Archive: Yvonne

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+ft
Bike	12	23:58:46	342.54		551.26		12062
Krav Maga	10	13:05:00
Run	9	3:56:21	17.63		28.37		542
Swim	7	1:31:06	0.5		0.8
Hiking	2	1:30:00	11.39	(7:54)	18.33	(4:55)	466
Strength/Stretch	7	1:17:00
Other	1	15:00
Total	38	45:33:13	372.06		598.77		13070

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Thursday Aug 31, 2017 #

7 PM

Krav Maga 1:00:00 [2]

KM1. Hematoma was mostly flattened out & looked like a bruise.

Wednesday Aug 30, 2017 #

5 AM

Bike (computrainer) 1:00:04 [4] 17.9 mi (17.9 mph)
ahr:131 max:158 shoes: Fuji Team

Power Up session - a mix of zone 4/5 efforts followed by zone 3 recoveries.

7 PM

Krav Maga 2:00:00 [2]

Sparring & KM3 classes. At one point looked down @ my R forearm to see a large hematoma - prob from one of the guys grabbing my scrawny arm very tightly. Looked like half a golf ball nestled under the skin. Gross.

Tuesday Aug 29, 2017 #

9 PM

Run (gravel) 20:00 [3]

Trash/recycle hauling plus some extra jogging.

Monday Aug 28, 2017 #

10 PM

Strength/Stretch 16:00 [2]

- Hip strengthening/flexibility
- Forearm/elbow strengthening (neglected)
- 10 pushups x3 (also neglected)

Friday Aug 25, 2017 #

7 AM

Bike (gravel and paved) 7:50:35 [3] 100.6 mi (12.8 mph) +6111ft
ahr:126 max:157 shoes: Niner Air 9

Took the day off work to get a much-needed long ride in that would not have been possible this weekend. Wow, what a day, really lucked out on the weather. Mapped out a route within and surrounding Cuivre River S.P:

- Parked @ visitor center; a good re-supply location
- Lincoln Hills Rd.
- Park Rd., Dodson O&B, Walker, hwy KK to Jacks
- Jacks, hwy V, O'Brien, Windy Hill, Barrett, back to S.P
- campground loop, Hardy, Thornhill Cemetery, Stone Shelter O&B
- Frenchman Bluff, Cheatham to Old hwy 61, back to car

Basically did everything 2x. I took the niner to see how comfortable it would be after 100 mi. VERY comfy. Going to be tough to choose between it and the gravel bike for SH. The niner is actually a touch lighter and I've always preferred flat bars for comfort/control.

Estimating 70% gravel on this route, rest chip and seal or asphalt. Decent amount of climbing.The northern farm roads were wonderful - scenic horse/cattle country and wide open views. Also some fresh gravel to keep things challenging. Not a single car passed me in the first 60 mi. My kind of route! 20-30 min. of breaks (not on clock). Felt pretty darn good!

C • wow, awesome ride. happy fo... 4

Thursday Aug 24, 2017 #

8 PM

Krav Maga 1:00:00 [2]

KM2 class. Tiny class - just me and another guy.

10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Wednesday Aug 23, 2017 #

5 AM

Bike (trainer) 20:00 [2]
shoes: Fuji Team

Lazy trainer session. Hubby out of town so Power Up will have to wait until next week.

Monday Aug 21, 2017 #

8 AM

Hiking 30:00 [2] 4.16 mi (7:13 / mi) +130ft 7:00 / mi
shoes: Saucony Nomad Trail

Hoofing around work for our eclipse event. Around 400 folks - everyone was pumped! Turns out the top of the cell is the *perfect* eclipse viewing spot - 360 degree view was just amazing w/ luminous clouds. 90 sec. of totality. Logging actual distance but reduced time.

Sunday Aug 20, 2017 #

5 AM

Bike (gravel, grass and paved) 2:22:25 [3] 30.8 mi (13.0 mph) +1214ft
ahr:110 max:145 shoes: Niner Air 9

Broke out the helmet light for this one. Subdivisions, hwy D right of way, Callaway Fork Rd. (w/ one dog-avoiding sprint). Busy fam day so was super happy to knock this out. Wasn't thrilled about waking up @ 4:30 this morning but of course once the pedals start turning, everything is great.

Saturday Aug 19, 2017 #

Event: Lake St. Louis Triathlon

7 AM

Swim (open water) 10:03 [4] 0.25 mi (40:14 / mi)

Lake St. Louis triathlon - short course

87 ladies in short course; 13 in my age group (first ever 50-54 AG!! although a few months yet b4 I hit the big 5-0)

Weather couldn't have been better. Cool, clear, no wind, nice warm water.

Started the swim and just couldn't seem to get a groove going. Despite the water being lovely and swimmers pretty spread out, I struggled and just slogged it out. A little disappointing since I put more effort into the swim training than last year (albeit not much). 17 sec. slower than last year. Boo.

Ranking: 52/87; 7/13 in AG

C • Hmm...I still imagine you a... 5

Bike (paved) 41:18 [4] 13.0 mi (18.9 mph)
shoes: Fuji Team

Transition 1 - 2:07
MUCH better than last year. A whopping 1:22 better!

Ranking: 13/87; 1/13 in AG

Bike around LSL and south of 40 on rolling back roads. Tri bikes all around me. Tried to stay as aero as possible on my early 2000s road bike. Super fun ride. 1:14 faster than last year (although slightly modified course; same length).

Ranking: 5/87; 1/13 in AG

Run (paved) 20:41 [5] 2.5 mi (8:16 / mi)
shoes: Hoka Challenger ATR 2

Transition 2: 1:09
1:03 faster than last year. Woo

Ranking: 10/87; 1/13 in AG

The run basically felt terrible from the start. Legs were fairly cooked from the bike. I felt extremely slow, but when I saw my run time, was pretty pleased. I had a stretch goal of sub 8s so didn't make that, but was still 23 sec. faster than last year; good enough.

Ranking: 15/87; 2/13 in AG (1st in AG was 3 sec ahead!)

End result overall for race: 1st in AG. 9/87 for the ladies. 3:46 faster overall than last year. Practicing the transitions really paid off - 2:25 faster than last year's transitions. Time savings for free! Need to work on that swimming...

C • congrats! 1st in run and b... 2

Friday Aug 18, 2017 #

6 PM

Other 15:00 [1]

Transition practice - "swimming" in our pool (a 9' diameter stock tank - classy!) w/ cap and goggles on, jump out, run b-foot to bike, put bike stuff on, run w/ bike on driveway, mount, ride a little, dismount, then put run stuff on and run a little. Repeat a few times.

Thursday Aug 17, 2017 #

7 PM

Krav Maga 1:00:00 [2]

KM level 1 class.

10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Wednesday Aug 16, 2017 #

7 PM

Krav Maga 2:00:00 [2]

Sparring and KM3 classes. One of these days I'll get more proficient at blocking low kicks instead of getting bashed in the quad every week in sparring.

C • ah to be young again 5

9 PM

Run (treadmill) 20:00 [3]
shoes: Hoka Challenger ATR 2

Gym after KM - easy treadmill run w/ a few min. @ 3% grade.

Swim 15:00 [3]

For once this felt pretty good - like I could swim for a lot longer if I had to. What a great feeling!

Tuesday Aug 15, 2017 #

5 AM

Bike (computrainer) 5:00 [2]
shoes: Fuji Team

Start of WU @ Power Up.

Bike (computrainer) 59:56 [4] 14.7 mi (14.7 mph) +1311ft
ahr:135 max:166 shoes: Fuji Team

Rest of WU plus 2 long hills w/ a short flat section in between. Hills were to be @ around 180W; 70-80 rpm. Flats @ 110W; 90-95 rpm. On the 2nd hill, Wendy threw in 5 one-min surges @ 200+W. Hardest part was maxing out on the surge, then "recovering" @ 180W (NOT recovery for me). Ow. But good!

9 PM

Run (gravel) 14:30 [3] 1.1 mi (13:11 / mi)
shoes: Hoka Challenger ATR 2

Trash/recycle hauling.

Strength/Stretch 11:00 [2]

- Hip strengthening/flexibility
- 10 pushups x3. Poor, poor neglected PUs.

Sunday Aug 13, 2017 #

8 AM

Swim (open water) 8:54 [4] 0.25 mi (35:38 / mi)

Open water (Lake St. Louise) swim practice for LSL tri next Sat. Poor tracking/zig-zagging in water and not great at sighting. Used breaststroke to get back on track. But ended up 1 min. faster than my time in the race last year so not all that bad.

Run (paved) 19:50 [4] 2.42 mi (8:12 / mi) +139ft 7:46 / mi
shoes: Hoka Challenger ATR 2

Did a little transition at the car and headed out on the run course.

Run (paved) 24:05 [3] 2.57 mi (9:22 / mi) +54ft 9:11 / mi
shoes: Hoka Challenger ATR 2

Had a little bit of additional time so took a short breather and did a couple more miles at an easier pace.

7 PM

Bike (gravel and paved) 1:05:15 [3] 16.4 mi (15.1 mph) +430ft
ahr:118 max:131 shoes: Niner Air 9

From Busch area, lap of Greenway/Katy/Hamburg. Not a lot of time b4 dark.

Saturday Aug 12, 2017 #

7 AM

Hiking 1:00:00 [1] 7.23 mi (8:18 / mi) +336ft 7:57 / mi
shoes: Hoka Challenger ATR 2

Camp Tuckaho w/ my little brownie! Tracked actual distance hiked between activities for the day but only counted 1 hr of low intensity.

1 PM

Swim 10:00 [3]

Laps in fabulous Camp Tuckaho pool. I was the ONLY mom to participate in the pool session. Huh??? It clearly stated on the gear list for parents to bring a swimsuit. Whatever. Enjoyed splashing around w/ the girls and doing a little fitness-worthy stuff too.

Friday Aug 11, 2017 #

5 AM

Bike (computrainer) 1:02:10 [4] 16.2 mi (15.6 mph)
ahr:135 max:160 shoes: Fuji Team

Power Up - climbing/tempo resistance workout. 6 hills @ varying power levels and low cadence (65-70). Downhills moderate power w/ 100+ rpm cadence. That was tough for me and never really felt recovered before the next hill. Perceived exertion higher than HR shows.

Thursday Aug 10, 2017 #

7 PM

Krav Maga 1:00:00 [2]

KM level 1 class.

9 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Wednesday Aug 9, 2017 #

5 AM

Bike (computrainer) 1:01:14 [4] 17.3 mi (17.0 mph)
shoes: Fuji Team

Power Up - WU then some rolling hills followed by climbing @ 190W w/ 4 one minute zone 5 efforts interspersed. I could manage 250-300W during the Z5 efforts. Super hard.

8 PM

Krav Maga 1:00:00 [2]

KM level 3 class.

9 PM

Run (treadmill) 15:00 [3]
shoes: Hoka Challenger ATR 2

T-mill cruising @ gym.

Krav Maga 5:00 [4]

Tiny bit of heavy bag work practicing a couple moves from class earlier.

Swim 11:00 [3]

Laps - 15 I think??

Tuesday Aug 8, 2017 #

9 PM

Swim 24:00 [3]

Something like 34 pool lengths. A new record for me. Not very pretty but got it done.

Monday Aug 7, 2017 #

9 PM

Run (gravel, grass and paved) 46:44 [3] 4.76 mi (9:49 / mi) +194ft 9:27 / mi
shoes: Hoka Challenger ATR 2

Night run around neighborhood. Skunk was in the middle of our road and trotted away from me w/ its tail up. Eep. First and last half mile felt rough, rest was easy cruising.

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility routine. L knee felt weird before, magically better after!

Sunday Aug 6, 2017 #

6 AM

Bike (gravel and paved) 5:28:38 [3] 81.44 mi (14.9 mph) +1981ft
ahr:119 max:145 shoes: Motobecane Fantom X Team Ti

Fully expected to be rained on for hours so picked a rain-friendly route, put the rear fender on, and double-baggied my phone. But then it didn't rain - mostly just mist. Such cool temps - loved it!

From Busch area:
- Greenway to Katy
- over Page bridge
- lap around Old Farm subdivision
- all paved trails @ CC park
- O&Bs on River Valley Dr.
- back over bridge to Centennial Greenway
- lap around Heritage Landing subdivision
- back to Katy
- over 40 bridge to Monarch Levee trail
- back to car

Home before noon! Kept stops to the bare minimum (not on clock). Not a lot of climbing on this route and tons of easy peasy smooth pavement, but 80 miles is 80 miles. Tried to stay on the gas and felt pretty fresh at the end, so was happy about that.

C • Nice job! 2

Friday Aug 4, 2017 #

5 AM

Bike (computrainer) 1:00:49 [4] 16.1 mi (15.9 mph) +1015ft
ahr:135 max:169 shoes: Fuji Team

Power Up session - hill repeats @ 200w. No question that I am working much harder than if I were alone on a trainer. Wendy is great to work with! Another power test probably later in the month - hope to see some gain.

Thursday Aug 3, 2017 #

7 PM

Krav Maga 2:00:00 [2]

KM level 1 and 2.

Wednesday Aug 2, 2017 #

5 AM

Bike (computrainer) 1:01:22 [5] 18.1 mi (17.7 mph)
ahr:149 max:170 shoes: Fuji Team

Session @ Power Up. Busy morning there and was paired w/ a gal training for the WI ironman in Sept. Three laps of a 6 mi. course w/ the middle lap being a time trial where we race. She totally beat me but I put in a valiant effort to stay close. Painful (in a good way, of course).

7 PM

Krav Maga 2:00:00 [2]

Sparring and KM3 classes. My weekly beating!

9 PM

Run (treadmill ) 15:00 [3]
shoes: Hoka Challenger ATR 2

@ gym after KM.

Swim 12:09 [3]

20 pool lengths (?). Not totally sure.

Tuesday Aug 1, 2017 #

10 PM

Run (gravel) 10:00 [3] 0.75 mi (13:20 / mi)
shoes: Hoka Challenger ATR 2

Trash/recycle hauling.

Run (gravel, grass and paved) 30:31 [3] 3.53 mi (8:39 / mi) +155ft 8:18 / mi
shoes: Hoka Challenger ATR 2

Run around neighborhood. Nice and warmed up from trash/recycle duty. Felt great!

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility. Cant neglect this - works wonders.

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