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Training Log: Yvonne

In the last 7 days:

activity # timemileskm+ft
  Bike3 3:12:21 47.3 76.12 1741
  Krav Maga1 2:00:00
  Run3 1:18:25 6.09 9.8 193
  Hiking1 1:00:00 7.23(8:18) 11.64(5:09) 336
  Swim3 33:54 0.25 0.4
  Strength/Stretch1 11:00
  Total9 8:15:40 60.87 97.96 2270
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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.

Sunday Aug 13 #

8 AM

Swim (open water) 8:54 [4] 0.25 mi (35:38 / mi)

Open water (Lake St. Louise) swim practice for LSL tri next Sat. Poor tracking/zig-zagging in water and not great at sighting. Used breaststroke to get back on track. But ended up 1 min. faster than my time in the race last year so not all that bad.

Run (paved) 19:50 [4] 2.42 mi (8:12 / mi) +139ft 7:46 / mi
shoes: Hoka Challenger ATR 2

Did a little transition at the car and headed out on the run course.

Run (paved) 24:05 [3] 2.57 mi (9:22 / mi) +54ft 9:11 / mi
shoes: Hoka Challenger ATR 2

Had a little bit of additional time so took a short breather and did a couple more miles at an easier pace.
7 PM

Bike (gravel and paved) 1:05:15 [3] 16.4 mi (15.1 mph) +430ft
ahr:118 max:131 shoes: Niner Air 9

From Busch area, lap of Greenway/Katy/Hamburg. Not a lot of time b4 dark.

Saturday Aug 12 #

7 AM

Hiking 1:00:00 [1] 7.23 mi (8:18 / mi) +336ft 7:57 / mi
shoes: Hoka Challenger ATR 2

Camp Tuckaho w/ my little brownie! Tracked actual distance hiked between activities for the day but only counted 1 hr of low intensity.
1 PM

Swim 10:00 [3]

Laps in fabulous Camp Tuckaho pool. I was the ONLY mom to participate in the pool session. Huh??? It clearly stated on the gear list for parents to bring a swimsuit. Whatever. Enjoyed splashing around w/ the girls and doing a little fitness-worthy stuff too.

Friday Aug 11 #

5 AM

Bike (computrainer) 1:02:10 [4] 16.2 mi (15.6 mph)
ahr:135 max:160 shoes: Fuji Team

Power Up - climbing/tempo resistance workout. 6 hills @ varying power levels and low cadence (65-70). Downhills moderate power w/ 100+ rpm cadence. That was tough for me and never really felt recovered before the next hill. Perceived exertion higher than HR shows.

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