Training Log Archive: YvonneIn the 7 days ending Jan 11, 2015:
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Saturday Jan 10, 2015 #
1 PM
Skating (ice) 1:00:00 [2]
shoes: Graf Ultra G5
Skating w/ the fam @ Lindenwood ice arena. Logging half time. Numerous spurts of 4 intensity. Kiddos killing it!
9 PM
Bike (spin bike) 35:00 [3]
Spin bike warm up and intervals @ the gym.
Other 40:00 [4]
shoes: Hoka One One Kailua Trail
- Hip addiction/abduction interspersed w/ jump rope intervals
- 3 min. heavy bag free work intervals (x3); jumping jacks and burpees in between
- 3 sets of assisted pull up machine (@13) - 5 reps ea. set,1 min. jump rope w/ DUs, 1 min. plank; then 5 reps pull ups (@12) - to failure
- 3 min. heavy bag free work intervals (x3); jumping jacks and burpees in between
- 3 sets of assisted pull up machine (@13) - 5 reps ea. set,1 min. jump rope w/ DUs, 1 min. plank; then 5 reps pull ups (@12) - to failure
Run (treadmill) 20:00 [3]
shoes: Hoka One One Kailua Trail
Treadmill run.
Thursday Jan 8, 2015 #
4 PM
Bike (gravel, grass and paved) 41:08 [3] 6.78 mi (9.9 mph)
shoes: MotoB Fly Team w/ stud tires
Bike to KM gym. Bike was all decked out w/ studded tires and moose mitts. Plus I wore Pyramex I-Force Slim goggle/glasses which have completely eliminated my winter eye tearing problem. 100% comfy. Hwy 94 right of way grass -- exceptionally slow and difficult.
5 PM
Krav Maga 2:45:00 [3]
Heavy bag, sparring, and KM classes. Paul (owner) said I'm ready to test out of beginner and into level 2! Made my night. Next test date may be a few months so will be focusing on polishing technique until then.
8 PM
Bike (gravel, grass and paved) 44:20 [3] 7.05 mi (9.5 mph)
shoes: MotoB Fly Team w/ stud tires
Bike back to work. A little extra distance going around the "triangle" area and goofing around on the large sheets of ice @ work (from perpetual seeps under parking lot). Tentative on the ice at first then worked up to serpentine turns and mashing on the brakes. Tires stuck like glue! Those studs really work. Fun
Tuesday Jan 6, 2015 #
9 PM
Run (gravel) 13:45 [3] 0.93 mi (14:47 / mi)
Trash and recycle bin hauling duty. Haul bin, jog back, repeat.
Run (gravel, grass and paved) 31:04 [3] 3.12 mi (9:57 / mi) +155ft 9:31 / mi
Night run around surrounding subdivisions. Crisp and refreshing! Was wondering if my exhalations would mess up the reactive lighting feature of the Petzl Tikka RXP. Didn't seem to - I think the vapor dissipated before reaching the sensor. Good experiment.
Monday Jan 5, 2015 #
5 AM
Run (treadmill) 6:00 [2]
shoes: Hoka One One Kailua Trail
Treadmill WU jog @ the gym.
Other 16:30 [4]
shoes: Hoka One One Kailua Trail
Have to figure out a name for this kind of stuff. Strength? Sort of a hybrid really.
- 2 min. jumprope (combo of sprint skipping, crossovers, and DUs)
Then 2 sets (gloves on):
- 2 min. heavy bag free work (punch combos; round kicks; teep kicks)
- 50 jacks
- 15 burpees
Then:
- hip adduction/abduction w/ black band
- 55 pushups (20/20/15)
- 60 sec. planks x2 (in between pushup sets)
- 2 min. jumprope (combo of sprint skipping, crossovers, and DUs)
Then 2 sets (gloves on):
- 2 min. heavy bag free work (punch combos; round kicks; teep kicks)
- 50 jacks
- 15 burpees
Then:
- hip adduction/abduction w/ black band
- 55 pushups (20/20/15)
- 60 sec. planks x2 (in between pushup sets)
Bike (spin bike) 1:00:00 [4]
Spin class @ gym. Sufficiently sweaty.