Training Archive: cathi

cycling (road) 3:15:00 [3]

road ride. chilly but sunny! rolling route. felt pretty good/average the whole time. nice to get out!

strength (ATW) 21:30 [3]

40 reps, went great!

swim/row (pool) 40:00 [3]

it was going well but then i got really tired and sloppy, so i cut it a bit short. worked on drills, form, breathing, kicking...

cycling (spin) 1:45:00 [3]
ahr:130 max:158

30 min warmup, 45 min climbing, 30 min cooldown.

Note
(rest day)

impromptu rest day.
sick / couldn't eat.

cycling (spin) 1:00:00 [3]

1 hour easy spin

strength (ATW) 22:30 [4]

strength (100s) 19:30 [3]

ok, WOW. what the heck are you trying to do to me? on the same day as ATWs??!!

set 1 of 25 reps:
pushups: 10 full, rest knees. (heck, i already did 40 full!)
pullups: only 12, then the rest as arm haulers. (wanted to make sure i didn't have that same elbow issue come up)

set 2 & 3
pushups, 10 full.
pullups, 12.

set 4:
ok, i was feeling it big time now.
all the situps & squats
5 full pushups
no pullups/haulers.

i was DONE. my quad cramped up going down the stairs.

but the good news is that my elbows did not hurt at all. it's too easy to go all out with the pullups, but i must remember to hold back a little until i do more and my arms get used to it.

C • now my turn - ok, WOW... ni... 1

Note
(rest day)

cycling warm up/down (cross warmup) 35:00 [2]

cycling race (cross race!) 25:00 [5]

again, no stats, but saw my laptimes which were pretty damn consistent - within about 15 seconds. i felt great (as much as you can when redlining it), and am happy that my lungs and legs kept up the whole time!

and oh yeah, i won again :) and passed 3 guys that started 30sec ahead. woot!!

C • bad ass! this made my day ... 1

cycling warm up/down (cross race warmup) 25:00 [3]

riding the course once, plus more time to get warmed up

cycling race (cross race!) 30:00 [5] 6.0 mi (5:00 / mi)

totally forgot to set HRM. not sure of elevation or HR. but i do know that i was maxed out!

fast start, me and another girl jumping ahead. i passed her after some tight turns and let'r rip on a downhill and straightaway. and never looked back! i was huffing & puffing big time, but held on to win by about 30sec. WOOHOO!

during the warmup, one dismount felt a bit tender to the ankle, so i didn't jump off the pedal that way anymore. never felt anything during the race, so that is good.

lungs hurt like hell. cold air sucks. and so does having a cold. left a lung out there for sure.

Note
(rest day)

dr report: xrays ok, but due to the pain on my ankle bone, a bone scan will be done next week to rule out a stress fracture. FINGERS CROSSED!

he said the general pain in both ankles is probably an overuse injury, stemming from the shoes that i thought weren't quite right for me. also said my heel cord / achilles is way tight on both and recommends a lot of stretching.

cycling (spin) 2:00:00 [3]
ahr:160 max:183

1 hour of easy, then 1 hour of hard interval type stuff... sorta like a track workout? 10 minute sessions, with a 2 minute recovery. gradually harder and harder thru the session until i was all out. thought this might help gauge my breathing fitness for this weekend's race... (i was happy with my performance).

yoga (studio) 1:00:00 [2]

power yoga class

Note
(rest day)

strength (atw) 21:23 [3]

ATW for 40

i was definitely still sore when i went into the pushups, but got all of them done!

cycling intervals (spin bike) 20:00 [5]
max:174

tabata intervals

10 min warmup
10 x 20sec sprint w/10sec recovery
5 min cooldown

strength (SOD) 30:02 [3]
max:139

3 sets of SOD.

- 10 pikes
- 30 smashballs w/8k ball
- 10 each leg warrior 3 pickup
- 12 ball pushups, from knees
- 50 "step ups" inbetween each (instead of jump rope)

i'm BEAT!!

C • =) 1

C • great way to finish an awes... 1

yoga (studio) 1:30:00 [3]

great class. had to modify a few things for the ankles. :(

cycling (road) 43:22 [4]
ahr:165 max:181

10 min warmup

10 minutes all out. i'm surprised my legs responded well. HR up to 181 which is awesome for me. approx distance 3.16 miles (from top of road to first speed bump exactly). flat - no elevation. took 13.25 to get back to the start on the return (same distance). obstacles included 2 train track crossings and 1 car trying to hit me on a uturn.

23min cooldown back home.

yoga (studio) 1:00:00 [3]

strength (ATW) 21:45 [3]

ok, not on the sched. but since i didn't do the SOD on thursday, i took the liberty of adding this in. ok?? good news is that my elbow/arm area is back to normal.

set of 40!! all pushups FULL!!

C • wow. great news on the elb... 2

swim/row (pool) 55:00 [3]

lots of drills, working on form. an ok session i think; not stellar, but have had worse.

cycling (spin) 2:05:00 [3]
ahr:130 max:151

colder than balls out. seriously. so i was inside.
legs felt a bit dead... or was it my mind? yeah, my mind just wasn't into it. stress? i did the plan as prescribed, but just coudln't get into it. my 30 min of race was hardly a temp. couldn't sustain anything over 70%. barely averaged 65%. pathetic!

C • at least you made me laugh ... 2

swim/row (pool) 1:10:00 [3]

i got a lesson from the master, so i couldn't say no. lots of good drills, form tweaking (LOTS), etc. i was pooped!! lots of good stuff to take into saturday's swim.

my arms still hurt a good bit from the pullups, so i did not do today's circuit session. but good news is that today (midnight on friday), they are feeling good, so i will be fine for the weekend. it didn't hurt as long as last time... need to nail down why they are getting like this!

strength (ATW) 24:35 [4]

40!!!

i couldn't do all the pushups - 8 short (on knees). that same spot that hurt me last time i did 100s is bothering me again - around the elbow, but front side. i'm pretty sure it's from the pullups ?!

C • wow.. awesome! 1

yoga (home) 24:00 [1]

cycling long (spin bike) 2:25:00 [3]
ahr:140 max:168

couldn't bear to get outside with windchill in the 20s. we're delicate here in the south. pathetic.

meanwhile, tonight started with a nice first hour, then it was all downhill. i really tried to eat well today and when i was on the bike too. but i had massive deterioration. the middle 30 were so so. then the last hour, bam. i could not respond to the sprints well. it was interesting as i was totally aware of what i couldn't do. i know that not much sleep last night definitely contributed, so i went to bed early wed night and slept in longer thurs. hopefully today i'll feel normal.

Note
(rest day)

cycling (tabata) 20:00 [5]
max:179

10 min warmup
10 x 20sec w/10sec recovery
5 min cooldown

pushed it hard tonight! (made the squats HARD!)

C • love it! you worked hard t... 1

strength (100s) 23:48 [4]

4 sets of 25

full sit ups
push ups - half full, half knees
air squats (hard after the sprints!)
pull ups, machine assisted. only did 75 since last time i overdid it and strained my biceps

running (trail) 2:40:00 [3] 15.0 mi (10:40 / mi) +396m 9:51 / mi
ahr:160 max:181

trail run. wrong turn added about 4 miles unfortunately, and a lot more elevation change. my ankles felt pretty good on the rolling parts, but going up and down i feel it more. a few wrong steps on slick rocks added to the discomfort. UGH. yeah, i might should have cut it lots shorter. stubborn me. but otherwise it was an awesome run with flurries here and there :)

i think 1 more week off, with an attempt next weekend. overall i feel better, esp since i'm back in the other shoes!

cycling (trainer) 2:00:00 [2]
ahr:118

on the trainer. took me an hour to warm up after the run and couldn't bear to go back out. wimp ;)
icing ankle now!

hiking (caving) 3:30:00 [2]

a rainy day, so we hid in a cave. the bushwacking to the cave was a bit sketchy for the ankle, but i took it slow and easy. once inside, i was fine. normal walking doesn't seem to bother it, just elevation changes. hmm....

strength (leg blasters) 4 [3]

did one full set of 20, but couldn't do all of the next - the plyometric ones hurt my ankle. :(

C • that ankle needs rest. no r... 4

swim/row (pool) 45:00 [3]

had a bit of a lack of focus today. long week perhaps.

yoga (home) 15:00 [1]

strength (ATW) 20:00 [4]

35 reps
another great time! i was beat.

cycling (spin) 1:15:00 [3]

ok, i had intentions of running, but i listened to my ankle and said that wasn't smart. it hurts to walk up & down stairs. so i did a spin class.. made up my own intervals to sorta simulate effort on the track. feels ok with the pedal rotation as long as i don't stand and grind it out. (so i didn't)

yoga (home) 20:00 [1]

running (trail) 1:41:00 [3] 10.0 mi (10:06 / mi) +265m 9:20 / mi
ahr:165 max:181

running, yeah! after 4+ inches of rain, we stuck to a fire road going up the mtn, but still got sloppy wet.

5 minutes in, i hit my bad ankle with my foot. pain. most of it subsided in a few minutes and just a light feeling the rest of the time. then i go and kick up a rock and nail my other ankle with it. nice cathi.

i've iced and they feel ok but stiff. i'm going to change shoes for my next trail run - i've been trying a new type the last few runs which i think may be aggravating it. just thought of that tonight.

planning on doing the speedwork tomorrow - track should be springy soft. if it hurts, i'll stop. but fingers crossed it's ok.

question - do you have any theory behind speedwork in cold temps? extra warm up time? maybe not quite balls to the wall so as to not invite injury?? curious....

Note
(rest day)

can tell i needed it too.

strength (ATW) 20:00 [4]

35 reps. all pushups from toes.

how did i get these done so quick when i hurt so bad? seriously... i could barely do the 1st set of crunches. must have been those damn Pikes from saturday. hit a diff area.. i had no idea!!

C • nice.. how many reps? 2

cycling (spin) 2:00:00 [4]
ahr:158 max:178

omg hard night. 20 minutes warmup, then 1 hour of a class that kicked my butt. pyramid intervals. sit, stand, recover. i felt awesome though. took a gel, then did the last 40min at a moderate 152'ish HR.

finished with the ATW.

then totally bonked walking down the stairs to the lockerroom. added up my calories tonight and i really don't think i played this day well. boo me.

swim/row (pool) 28:00 [2]

wanted something a little more. (is that bad?) a short swim, focusing on arm form. nice & easy.

strength (leg blasters) 9:30 [5]

2x leg blasters
9.5 minutes seems slow, but i was really trying to push it. was in a room at the gym with a mirror. i think it was distracting.

my calves today felt WORKED - before the workout! not sure what it was yesterday that did it, but wow. haven't felt that in a while. i bet tomorrow with the quads & glutes, i'll have that total body soreness. :)

yoga (home) 10:00 [1]

cycling (spin) 25:00 [2]

easy on the spin bike

strength (SOD) 36:22 [4]

WOW.

first challenge was gathering all the goodies at the gym.
- no jump ropes, so i used a step bench on the ground for quick ups
- used an 8k medicine ball - 17.63lbs. eek!
- used a 12.5lb dumbell

3 sets of:
- 10 stability ball pikes. (harder than i thought!)
- 50 step ups
- 30 ball smashers. (i probably didn't smash as hard as i could as i was a bit apprehensive doing it where i was. but i def felt it.)
- 50 step ups
- 10 1 leg dead lifts on each leg. (balancing got super hard after 5 on 1 leg)
- 50 step ups
- 15 1 handed ball pushups from the knee. (by the 3rd set i finally got the lateral movement thing down. when i tried to do a full pushup, i realized i had absolutely NO power to get myself in the air to make the switch. crazy!)

my time seems SUPER slow. but i think now that i know what i'm doing next time it'll be a bit faster. i can imagine i'm going to be feeling it tomorrow!

C • awesome! 2

cycling (mtn) 1:35:00 [3]

um. rest day? sorry. i was bad. i took a mental health break (bad NYE) and hit some trails with a group. slow easy ride as we had a newbie with us. mtn was entirely engulfed with fog. surreal.

cycling (road) 3:19:00 [3] 48.5 mi (4:06 / mi) +712m 3:55 / mi
ahr:150 max:171

frosty challenge. and it was frosty. not as windy as yesterday but starting temp was 30 in the valley. ice on top of the mtn.

while the others did their run, i did a loop up top, then sat in a car trying not to shiver for the next hour. the last hour of biking was tough as i was tired! but a great ride in all. legs felt pretty good, even on the climb.

C • love that your legs felt go... 1