Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Yvonne

In the 7 days ending Feb 25, 2018:

activity	#	time	miles	km	+ft
Bike	6	7:51:07	64.2	103.32	2027
Krav Maga	2	2:00:00
Strength/Stretch	2	30:00
Circuit Training	1	10:00
Total	9	10:31:07	64.2	103.32	2027

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Sunday Feb 25, 2018 #

7 AM

Bike (gravel) 3:50:21 [3] 50.1 mi (13.0 mph) +821ft
ahr:124 max:148 shoes: Niner Air 9

Busch area to Dutzow and back w/ a side trip up Matson Hill Rd. Katy was soft and a little windy the first half. MH Rd. was packed down and grippy - so much easier than the loose dust of last summer. Felt like spring - beautiful weather!

Friday Feb 23, 2018 #

9 AM

Bike (computrainer ) 1:00:46 [4] 14.1 mi (13.9 mph) +1206ft
shoes: Fuji Team

Power Up - couldn't make the 5am slot due to fam schedule so managed to take an "early lunch" from work for this. Only on a Fri.would this work.

-WU
- @ 90-95 rpm: 5 min Z2, 3 min Z3, 2 min Z2
- @ 60-65 rpm: 3×10 min @ Z3-4 (I kept it 170+ watts, 180+ last 5 min
- CD
Low 4 intensity - not as hard a workout as I thought it would be

7 PM

Bike (spin bike) 15:00 [3]

While watching daughter's swimming lesson @ Y!

Circuit Training 10:00 [4]

10 pushups x4 w/ a couple min of heavy bag free work in between each set. Arms almost gave out on last set.

10 PM

Strength/Stretch 15:00 [2]

- myrtl
- forearm/elbow strengthening

Thursday Feb 22, 2018 #

5 AM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Woo - managed another early trainer ride.

6 PM

Krav Maga 1:00:00 [2]

Sparring class - felt fairly coordinated for once.

Wednesday Feb 21, 2018 #

5 AM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Early trainer spin.

6 PM

Krav Maga 1:00:00 [2]

KM1 class.

Tuesday Feb 20, 2018 #

9 PM

Bike (trainer) 1:15:00 [3]
shoes: Fuji Team

Trainer spin w/ several intervals.

Strength/Stretch 15:00 [2]

-myrtl
- forearm/elbow strengthening

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