Training Log Archive: YvonneIn the 7 days ending Mar 24, 2013:
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Sunday Mar 24, 2013 #
9 PM
Run 59:39 [3] 4.45 mi (13:24 / mi) +539ft 12:01 / mi
ahr:139 max:154
Snow slog! Donned my mega snow boots, gaiters, and way too many layers on top for a night schlep around our yard and surrounding subdivision roads. Stretch along Hwy. D was especially challenging -- 2' drifts in places and 12" everywhere else to power through. A couple roads were pretty clear so I got a decent-paced trot going there (giant boots and all). Blowing snow made visibility tough -- wished I had worn my ski goggles (seriously).
Think the climb is off on the Garmin -- probably should be around 350' or so. Not sure...
Think the climb is off on the Garmin -- probably should be around 350' or so. Not sure...
10 PM
Strength/Stretch 25:00 [2]
Strength = hip adduction/abduction, VMO, glut. med., core, and pushups
Stretch = static
Plus standing on wobble board while watching TV (but didn't count the time).
Stretch = static
Plus standing on wobble board while watching TV (but didn't count the time).
Saturday Mar 23, 2013 #
10 AM
Orienteering 55:17 [1]
shoes: Inov8 Trail Roc 255
Beaumont O' meet with the kiddos: did the map hike backwards and knocked off 10 down to 5 for a total of 6 controls -- easily double what we would have accomplished last year. We did the maze between 10 and 9 twice -- they thought it was a hoot. Spirited game of tag in the big field after we finished. Loads of fun!!!
5 PM
Bike 1:13:40 [3] 12.62 mi (10.3 mph) +900ft
ahr:149 max:166
One lap of LV from work. Trail was in very nice condition. I actually was planning to run but considering the forecast of impending doom, I decided to get the trail ride in while I could. Might be a little while before it is possible again.
Friday Mar 22, 2013 #
4 PM
Bike (double/singletrack) 58:30 [3] 10.19 mi (10.5 mph) +738ft
ahr:138 max:164
Hamburg trail -> down into LV and up long gravel hill -> along upper singletrack for a ways -> and back.
Kind of an easy pace. Trail was just dry enough for riding but even a scrap of additional moisture will render it unrideable. I predict the race on Sunday will definitely NOT happen...selfishly glad for that -- maybe I'll actually be able to participate on the re-scheduled day.
Kind of an easy pace. Trail was just dry enough for riding but even a scrap of additional moisture will render it unrideable. I predict the race on Sunday will definitely NOT happen...selfishly glad for that -- maybe I'll actually be able to participate on the re-scheduled day.
9 PM
Bike (trainer) 1:00:00 [3]
Spin on trainer - conglomeration of 1-5 minute intervals at pretty nice pace. Last couple days/nights have been lots o' work stuff so it feels good to put in some decent time on the bike today.
Thursday Mar 21, 2013 #
8 PM
Strength/Stretch 20:00 [1]
Strength = hip adduction/abduction, VMO, core
Stretch = static
Kinda lame session -- tons of work to do tonight.
Stretch = static
Kinda lame session -- tons of work to do tonight.
Wednesday Mar 20, 2013 #
6 PM
Run (grass and gravel) 15:13 [3] 1.31 mi (11:37 / mi) +92ft 10:54 / mi
Bringing trash bins back to house (plus some extra). 2.5 miles this week just for this chore. Woo
Tuesday Mar 19, 2013 #
6 PM
Run intervals (grass and gravel) 14:18 [3] 1.22 mi (11:43 / mi) +186ft 10:15 / mi
ahr:146 max:162
Trash/recycle bin intervals: high intensity when hauling up to D, recovery jog back to the house. Since I'm not strong enough (yet??) to haul both at once, I got double the mileage. Added a little grass loop in the yard. I'm liking this chore!
9 PM
Run (gravel, grass and paved) 48:13 [3] 4.85 mi (9:57 / mi) +336ft 9:20 / mi
ahr:149 max:173 shoes: Inov8 Trail Roc 255
OK - a real run this time (no trash hauling). Easy pace night run around the surrounding subdivisions. Felt good.
Monday Mar 18, 2013 #
9 PM
Bike (trainer) 40:00 [2]
Easy spin on the trainer. Low gears. Added a couple spin up drills focusing on forrm and quiet, relaxed upper body.
Strength/Stretch 15:00 [1]
Strength = core, VMO, and glut. med.
Stretch = static and foam rolling
Stretch = static and foam rolling