Training Log Archive: YvonneIn the 7 days ending Sep 10, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Sep 10, 2017 #
5 AM
Bike (gravel, grass and paved) 7:18:51 [3] 103.8 mi (14.2 mph) +5315ft
ahr:121 max:151 shoes: Motobecane Fantom X Team Ti
Goal was to knock out 100 but not ditch the family for the day -- done! Super duper thrilled w/ that. Feels like a personal victory. I had absolutely everything ready to go the night before - bike completely packed w/ food & water, Seca 1400 attached to helmet, 2 blinkys installed, route from house planned, etc., etc. Literally all I had to do was get dressed, push a button for coffee, and walk up to the barn to jump on the bike. Pedals turning @ 4:45AM. YESSS
- Hwy right of way and surrounding subdivisions in the dark
- Horse farm roads up to Lake St. Louis
- Laps around LSL (Freymuth/Rue Grand on W side, LSL Blvd./Charlemagne on E side); very bike-friendly roads w/ dedicated lanes almost everywhere
- Indirect route back to Defiance area on horse farm roads
- Laps around Broemmelsiek park
- A little more subdivision stuff to round out the mileage
Time flew by and I felt really good. Majority of the route was paved so this was certainly easier than a corresponding gravel route, but beating the rest of the fam home from morning hockey practice was worth it's weight in gold.
- Hwy right of way and surrounding subdivisions in the dark
- Horse farm roads up to Lake St. Louis
- Laps around LSL (Freymuth/Rue Grand on W side, LSL Blvd./Charlemagne on E side); very bike-friendly roads w/ dedicated lanes almost everywhere
- Indirect route back to Defiance area on horse farm roads
- Laps around Broemmelsiek park
- A little more subdivision stuff to round out the mileage
Time flew by and I felt really good. Majority of the route was paved so this was certainly easier than a corresponding gravel route, but beating the rest of the fam home from morning hockey practice was worth it's weight in gold.
Saturday Sep 9, 2017 #
8 AM
Hiking 1:00:00 [2] 7.16 mi (8:23 / mi) +433ft 7:56 / mi
shoes: Saucony Triumph ISO 2
Monarch Madness event @ work! Such wonderful weather, alas, the butterflies did not cooperate very well. Only 13 tagged. Kind of a bummer. Had a nice crowd. My station was @ the cell. 5 trips up plus a lot of checking other stations to make sure everything going well. Only logging 1 hr of lower intensity activity. Actual distance.
Friday Sep 8, 2017 #
9 PM
Bike (trainer) 33:00 [2]
shoes: Fuji Team
Easy trainer spin. No KM this week -- too many eve meetings/kid homework/hockey practice. Thank goodness for Power Up and the trainer. Much more schedule-friendly.
Strength/Stretch 10:00 [2]
HIp strengthening/flexibility.
Thursday Sep 7, 2017 #
5 AM
Bike (computrainer) 1:08:40 [4] 14.5 mi (12.7 mph) +1307ft
shoes: Fuji Team
Power Up - two 3 mi. hills @ 5% grade w/ 1 mi. flat recovery section in between. 170w for 1st hill, 180w+ for 2nd.
Tuesday Sep 5, 2017 #
5 AM
Bike (computrainer) 1:04:37 [4] 16.7 mi (15.5 mph)
shoes: Fuji Team
Power Up - 115, 155, and 185 watts for 5 min. ea.; repeat pattern for 50 min. WU and CD before and after below 100w. Legs still feeling Sunday's ride, so this was a bit of a struggle. Got it done though.
Monday Sep 4, 2017 #
5 PM
Swim 10:00 [3]
Laps @ Chesterfield Family Aquatic Center. Last day of the season - kiddos sad.
10 PM
Strength/Stretch 13:00 [3]
- hip strengthening/flexibility
- 12 pushups; x4
- 12 pushups; x4