Training Log Archive: Yvonne

OK - obviously max HR is off! AHR is skewed too. Assume chest strap battery needs changing.

Nice cruise around the Broemmelsiek trails. If I end up doing the MTB race here next week, it's going to be BUMP-Y. In some spots, the erosion from winter users' abuses ain't pretty.

Sad.

My goal for this ride was to spend at least 3 hours in the saddle. Didn't have much of a plan except that I assumed the singletrack wasn't ready yet, and I didn't want to deal w/ cars, so that left the typical nearby gravel stuff. From the Busch area, I headed out on the Hamburg, dipped into LV to hit every scrap of doubletrack, onto the Katy for a little while, back to LV for more doubletrack and a bit of singletrack...which was in great shape so I could have done that instead :(. Then at some point I got a small piece of chert impaled through my tire but it was wedged in there firmly and the tire was holding air...so I headed back. Just made it back to my car as the tire was giving out. What luck! But just shy of 3 hours.

The tire needs help -- way too big a hole for Stan's to seal. Ken D. at Momentum did such a bang-up job plugging the last gaping hole I put in my tire that I will be seeking his services again. Anything to save $80 tires that still have a lot of life in them!

Easy out and back jog on the Hamburg Trail in the cool misty spit. It really was lovely -- I like that kind of weather. Just boing-boinging along in my bouncy shoes and feeling good.

Hubby out of town this week but kiddos stayed blissfully asleep so I could get this one in...

Did my "gauntlet" workout:
-WU
-5 min. best AVS, 5 min. recover
-90 sec. best AVS, 90 sec. recover
- 30 sec best AVS, 30 sec. recover
- 5 sec. best effort
- spin 10 min. and repeat sequence
- 5x10 sec. sprints, 2 min. recover between
- cool down spin

Tough!!

Most of the time my workplace location is the pinnacle of awesomeness...except maybe for days like today. It was a busy, busy work day for me and unfortunately our videoconference room is situated such that you can see everyone starting/finishing their Hamburg Trail jaunts. It was a glorious sunny day and MTBers were going by in droves. At one point, I saw Laura Scherff and some other gals and I wanted to yell out the window, "hey, wait for me!!". But alas...

Good discipline exercise.

Jump rope and gliding disc warmup then...

Strength = pushups, core, "firewalker" (lateral steps w/ black band around ankles and carrying 8 pd. dumbbell extended in front - OUCH), lunges w/ dumbbell delt/bicep work, some balance work w/ small weights while standing on stability disc

Stretch = static and dynamic

Super-quick pre-lunch-call run. In the interest of making it quick, didn't mess with the Garmin. Basically did 2 easy laps around the cell.

Night trainer ride: this is likely to be my only mode of "riding" this week. For this session, I did high cadence, low cadence, high gears, low gears, climbing out of the saddle, good variety of stuff.

Strength = hip adduction/abduction, glut. med., pushups, core, lunges while doing delt raises w/ dumbbells

Stretch = static