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Training Log Archive: Yvonne

In the 7 days ending Sep 10:

activity # timemileskm+ft
  Bike4 10:05:08 135.0 217.26 6622
  Hiking1 1:00:00 7.16(8:23) 11.52(5:12) 433
  Strength/Stretch2 23:00
  Swim1 10:00
  Total7 11:38:08 142.16 228.78 7055

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Sunday Sep 10 #

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.

Saturday Sep 9 #

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 #

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 #

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 #

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 #

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

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