Training Log Archive: YvonneIn the 7 days ending Oct 6, 2013:
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Sunday Oct 6, 2013 #
3 PM
Bike (gravel and singletrack) 1:43:36 [3] 19.74 mi (11.4 mph) +1240ft
ahr:135 max:158 shoes: Trek Superfly 100
Busch Area -> Hamburg -> Lost Valley -> out and back on upper singletrack -> return to Busch Area
The wind was a force to be reckoned with in spots! Can't believe my rear tire held through all those LV rocks.
The wind was a force to be reckoned with in spots! Can't believe my rear tire held through all those LV rocks.
Saturday Oct 5, 2013 #
3 PM
Run (singletrack) 58:47 [3] 5.21 mi (11:17 / mi) +604ft 10:10 / mi
ahr:149 max:163 shoes: Hoka One One Stinson EVO
Long week -- so what a treat to get out in the woods. Trail run at Matson Hill CP. As is typical here, it's just me, the squirrels and deer. Cool sprinkles (and rather slippery rocks) but otherwise trail perfection!
Hiking (singletrack) 43:27 [2] 2.66 mi (16:20 / mi) +653ft 13:15 / mi
ahr:122 max:159 shoes: Hoka One One Stinson EVO
Despite feeling fab during the run, slowed it to a power hike for the last few miles of the 3 trail loops at Matson Hill. Trying my best to stay true to the FIT Principles!
Friday Oct 4, 2013 #
9 PM
Strength/Stretch 35:00 [2]
Strength = the full suite of all the PT hip area strengthening moves that I have learned over the years plus pushups and core
Stretch = static and dynamic
Stretch = static and dynamic
Tuesday Oct 1, 2013 #
4 AM
Run (treadmill) 35:00 [3]
ahr:141 max:155 shoes: Inov8 Trail Roc 255
Gym session this morning. Treadmill run with lots of speed and incline variation.
Circuit Training 20:00 [3]
ahr:140 max:157 shoes: Inov8 Trail Roc 255
Core, 3x12 pushups, medicine ball/black band glut. med. side-steps, and a few machines for eccentric hammy work (can't duplicate those at home so VERY excited that I found equipment to do them here!!). Each set of strength stuff followed by a feverish jump rope interval which seems to have done a good job of keeping HR elevated.
Bike (spin bike) 36:00 [3]
ahr:144 max:160
From strength stuff, immediate jog to spin bike room and jump on! 5 min. spin followed by 1 min. on, 1 min. off intervals (jacking up resistance when "on") with a few out of the saddle efforts. 5 or so min. spin at end.
Swim 5:00 [3]
At this point, I'm pretty much out of time but since I'm already wearing my suit under workout clothes (no gaps of time between activities for me!), I jog into the pool area and jump in for 5 min. of laps. And 5 min. is hard! Ha A good swimmer, I am not. But I will keep trying!
9 PM
Run 13:00 [2] 0.8 mi (16:15 / mi)
shoes: Hoka One One Stinson EVO
Trash/recycle bin hauling duty! Added a little detour through the stream crossing section on the yard trail.