Training Log Archive: YvonneIn the 7 days ending Oct 20, 2013:
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Sunday Oct 20, 2013 #
Bike (gravel) 1:08:44 [3] 12.29 mi (10.7 mph) +310ft
ahr:128 max:171 shoes: Trek Superfly 100
Strength/Stretch 10:00 [1]
Saturday Oct 19, 2013 #
Bike (gravel, grass, and paved) 1:19:02 [3] 18.42 mi (14.0 mph) +1536ft
ahr:141 max:158 shoes: Trek Superfly 100
Bike (spin bike) 1:00:00 [3]
ahr:139 max:164
1:1 Intervals:
- Warm-up
- 2 sets of 4 intervals (2 min. hard, 2 min, recover, same pattern w/ 1.5 min., 1 min. and 30 sec. intervals; 10 min recovery spin in between sets)
- Cool down
Should have pushed harder on 1st set
Circuit Training 30:00 [3]
ahr:129 max:146 shoes: Inov8 Trail Roc 255
- 40 1-footed pushups
- Core
- Step-ups on 18" plyo box w/ dumbbells
- Eccentric hamstring work on machines
- Jump rope intervals in between each set of strength moves
Run (treadmill) 20:00 [3]
ahr:136 max:142 shoes: Inov8 Trail Roc 255
Friday Oct 18, 2013 #
Run (gravel) 30:55 [3] 3.36 mi (9:12 / mi) +105ft 8:56 / mi
ahr:146 max:158 shoes: Hoka One One Stinson EVO
Tuesday Oct 15, 2013 #
Run 13:00 [2] 0.9 mi (14:27 / mi)
shoes: Hoka One One Stinson EVO
Run (gravel, grass and paved) 47:53 [3] 5.24 mi (9:08 / mi) +402ft 8:31 / mi
ahr:149 max:162 shoes: Hoka One One Stinson EVO
Yes, I did manage to stay up late to register for Pere Marquette - first time in ??? years (way too many). Finally getting around to adding it to my log. And yes, I am also planning to do the Castlewood 8hr. With C. Sona as a girly team! Wheeee...on a roll....
Strength/Stretch 30:00 [2]
Stretch = static, dynamic, and foam rolling