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Training Log Archive: Yvonne

In the 7 days ending Aug 20:

activity # timemileskm+ft
  Bike3 4:08:39 58.5 94.15 2525
  Krav Maga2 3:00:00
  Run3 55:11 3.6 5.79
  Swim2 25:03 0.25 0.4
  Strength/Stretch2 21:00
  Other1 15:00
  Total9 9:04:53 62.35 100.34 2525

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Sunday Aug 20 #

5 AM

Bike (gravel, grass and paved) 2:22:25 [3] 30.8 mi (13.0 mph) +1214ft
ahr:110 max:145 shoes: Niner Air 9

Broke out the helmet light for this one. Subdivisions, hwy D right of way, Callaway Fork Rd. (w/ one dog-avoiding sprint). Busy fam day so was super happy to knock this out. Wasn't thrilled about waking up @ 4:30 this morning but of course once the pedals start turning, everything is great.

Saturday Aug 19 #

7 AM

Swim (open water) 10:03 [4] 0.25 mi (40:14 / mi)

Lake St. Louis triathlon - short course

87 ladies in short course; 13 in my age group (first ever 50-54 AG!! although a few months yet b4 I hit the big 5-0)

Weather couldn't have been better. Cool, clear, no wind, nice warm water.

Started the swim and just couldn't seem to get a groove going. Despite the water being lovely and swimmers pretty spread out, I struggled and just slogged it out. A little disappointing since I put more effort into the swim training than last year (albeit not much). 17 sec. slower than last year. Boo.

Ranking: 52/87; 7/13 in AG

Bike (paved) 41:18 [4] 13.0 mi (18.9 mph)
shoes: Fuji Team

Transition 1 - 2:07
MUCH better than last year. A whopping 1:22 better!

Ranking: 13/87; 1/13 in AG

Bike around LSL and south of 40 on rolling back roads. Tri bikes all around me. Tried to stay as aero as possible on my early 2000s road bike. Super fun ride. 1:14 faster than last year (although slightly modified course; same length).

Ranking: 5/87; 1/13 in AG

Run (paved) 20:41 [5] 2.5 mi (8:16 / mi)
shoes: Hoka Challenger ATR 2

Transition 2: 1:09
1:03 faster than last year. Woo

Ranking: 10/87; 1/13 in AG

The run basically felt terrible from the start. Legs were fairly cooked from the bike. I felt extremely slow, but when I saw my run time, was pretty pleased. I had a stretch goal of sub 8s so didn't make that, but was still 23 sec. faster than last year; good enough.

Ranking: 15/87; 2/13 in AG (1st in AG was 3 sec ahead!)

End result overall for race: 1st in AG. 9/87 for the ladies. 3:46 faster overall than last year. Practicing the transitions really paid off - 2:25 faster than last year's transitions. Time savings for free! Need to work on that swimming...

Friday Aug 18 #

6 PM

Other 15:00 [1]

Transition practice - "swimming" in our pool (a 9' diameter stock tank - classy!) w/ cap and goggles on, jump out, run b-foot to bike, put bike stuff on, run w/ bike on driveway, mount, ride a little, dismount, then put run stuff on and run a little. Repeat a few times.

Thursday Aug 17 #

7 PM

Krav Maga 1:00:00 [2]

KM level 1 class.
10 PM

Strength/Stretch 10:00 [2]

Hip strengthening/flexibility.

Wednesday Aug 16 #

7 PM

Krav Maga 2:00:00 [2]

Sparring and KM3 classes. One of these days I'll get more proficient at blocking low kicks instead of getting bashed in the quad every week in sparring.
9 PM

Run (treadmill) 20:00 [3]
shoes: Hoka Challenger ATR 2

Gym after KM - easy treadmill run w/ a few min. @ 3% grade.

Swim 15:00 [3]

For once this felt pretty good - like I could swim for a lot longer if I had to. What a great feeling!

Tuesday Aug 15 #

5 AM

Bike (computrainer) 5:00 [2]
shoes: Fuji Team

Start of WU @ Power Up.

Bike (computrainer) 59:56 [4] 14.7 mi (14.7 mph) +1311ft
ahr:135 max:166 shoes: Fuji Team

Rest of WU plus 2 long hills w/ a short flat section in between. Hills were to be @ around 180W; 70-80 rpm. Flats @ 110W; 90-95 rpm. On the 2nd hill, Wendy threw in 5 one-min surges @ 200+W. Hardest part was maxing out on the surge, then "recovering" @ 180W (NOT recovery for me). Ow. But good!
9 PM

Run (gravel) 14:30 [3] 1.1 mi (13:11 / mi)
shoes: Hoka Challenger ATR 2

Trash/recycle hauling.

Strength/Stretch 11:00 [2]

- Hip strengthening/flexibility
- 10 pushups x3. Poor, poor neglected PUs.

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