Training Log Archive: YvonneIn the 7 days ending Mar 17, 2013:
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Saturday Mar 16, 2013 #
Event: Bonk Hard Chill 12hr AR
7 AM
Race (AR) 12:42:59 [3]
29c
Let's review goals for the race: 1) finish; 2) uninjured
Check and check! I suppose "finish" could be debated because we only got 1 of the final 8 controls before packing it in, but we do have an official ranking...so finish it is.
Good stuff:
1. We had such a great time as a team - no pressure on anyone if they were having a rough stretch or had to rest a bit. Tons of laughs and fun!
2. This was only my 2nd AR as navigator and in general, things went well --pretty decent route choices/strategies and all but 3 controls clean as a whistle (more below).
3. I felt much better than expected on the bike -- real confident on the singletrack...except for the usual dabs/dismounts that are customary (for me anyway) in areas that just seem too sketchy/trashy -- and there were several of them on this horseified trail. Nailed the steep climb between 25 and the airport (on the way to 26) and I was quite proud of myself for that. Had leg power to spare at the end of the 2nd bike leg. Almost hate to say this...but thank you, bike trainer.
4. Really happy with how the fitness is coming along. Yes, our pace was conservative, but I felt super fresh at the finish and have very little indication today (Sunday) of having done a race of this magnitude -- thus the "3" intensity rating. I have many miles to go to increase speed and endurance, but I think I've got a good start.
5. And possibly the best...absolutely no niggles in the upper hamstrings! Some stiffness when getting out of the boat after the last paddle, but come on, who doesn't have that??
Areas for improvement:
1. Definitely need more practice on 1:24000 USGS maps! I struggled with the scale and lack of detail the whole time. My worst mistake was from 2 to 3 on the first trek leg -- I lost focus when coming up to the ridgetop and then made a bonehead decision on what direction to go on the road (doh - the WRONG one!) and ended up in a classic parallel error situation in the wrong reentrant. Relocated quickly once I figured it out but lost tons of time (20 min.+?). I also mangled our bikewhack route from the airport to 24 and the route from 16 to 18 on the little "hilltop rogaine" section (15 min. total lost between both of those?). I was kind of disappointed with myself because our pace should have allowed me completely clean navigation. Sigh...
2. My paddling wasn't strong. We ended up using the provided paddles. I sooo prefer a kayak paddle but we couldn't justify hauling 2-piece and 1-piece paddles. An excuse to buy new gear? Sweet -- I've wanted a 4-piece for a while. I also need to dust off my lovely kayak and get out more than once or twice a year. Maybe that would improve my paddling. Ha
3. I did too much lollygagging in transition areas. Step it up girl!
All in all, this was a fab race to ease back into AR after way too many years off. Thank you teammates -- what a great group of guys!
Check and check! I suppose "finish" could be debated because we only got 1 of the final 8 controls before packing it in, but we do have an official ranking...so finish it is.
Good stuff:
1. We had such a great time as a team - no pressure on anyone if they were having a rough stretch or had to rest a bit. Tons of laughs and fun!
2. This was only my 2nd AR as navigator and in general, things went well --pretty decent route choices/strategies and all but 3 controls clean as a whistle (more below).
3. I felt much better than expected on the bike -- real confident on the singletrack...except for the usual dabs/dismounts that are customary (for me anyway) in areas that just seem too sketchy/trashy -- and there were several of them on this horseified trail. Nailed the steep climb between 25 and the airport (on the way to 26) and I was quite proud of myself for that. Had leg power to spare at the end of the 2nd bike leg. Almost hate to say this...but thank you, bike trainer.
4. Really happy with how the fitness is coming along. Yes, our pace was conservative, but I felt super fresh at the finish and have very little indication today (Sunday) of having done a race of this magnitude -- thus the "3" intensity rating. I have many miles to go to increase speed and endurance, but I think I've got a good start.
5. And possibly the best...absolutely no niggles in the upper hamstrings! Some stiffness when getting out of the boat after the last paddle, but come on, who doesn't have that??
Areas for improvement:
1. Definitely need more practice on 1:24000 USGS maps! I struggled with the scale and lack of detail the whole time. My worst mistake was from 2 to 3 on the first trek leg -- I lost focus when coming up to the ridgetop and then made a bonehead decision on what direction to go on the road (doh - the WRONG one!) and ended up in a classic parallel error situation in the wrong reentrant. Relocated quickly once I figured it out but lost tons of time (20 min.+?). I also mangled our bikewhack route from the airport to 24 and the route from 16 to 18 on the little "hilltop rogaine" section (15 min. total lost between both of those?). I was kind of disappointed with myself because our pace should have allowed me completely clean navigation. Sigh...
2. My paddling wasn't strong. We ended up using the provided paddles. I sooo prefer a kayak paddle but we couldn't justify hauling 2-piece and 1-piece paddles. An excuse to buy new gear? Sweet -- I've wanted a 4-piece for a while. I also need to dust off my lovely kayak and get out more than once or twice a year. Maybe that would improve my paddling. Ha
3. I did too much lollygagging in transition areas. Step it up girl!
All in all, this was a fab race to ease back into AR after way too many years off. Thank you teammates -- what a great group of guys!
Thursday Mar 14, 2013 #
4 PM
Bike (gravel) 42:39 [3] 10.0 mi (14.1 mph) +371ft
ahr:143 max:153
A simple, easy out and back - work to Hamburg to Katy towards Defiance and back. Sunny, warm, and birds chirping!
Wednesday Mar 13, 2013 #
9 PM
Run (trail and gravel) 25:22 [2] 2.2 mi (11:32 / mi) +168ft 10:45 / mi
ahr:140 max:155 shoes: Inov8 Trail Roc 255
Just a little baby run on the yard trail and gravel road. Nice night!
Strength/Stretch 25:00 [1]
Strength = hip adduction/abduction, core, VMO. glut. med.
Stretch = static, dynamic, and foam rolling
Pretty low intensity on the strength stuff; focused mostly on the stretch.
Stretch = static, dynamic, and foam rolling
Pretty low intensity on the strength stuff; focused mostly on the stretch.
Tuesday Mar 12, 2013 #
4 PM
Run (gravel) 38:42 [3] 3.87 mi (10:00 / mi) +205ft 9:31 / mi
ahr:145 max:157 shoes: Inov8 Trail Roc 255
Nice trot on Hamburg Trail. Figured out the tight achilles (actually lower calf) from last week - I got a new wobble board and stood on it probably a couple hours on Thurs. and Fri. while typing away at work. That thing really does work lots of little muscles! Big time. So I have suspended its use until after the race...but then I'll hit it again.
6 PM
Run (gravel) 6:08 [3] 0.48 mi (12:47 / mi) +35ft 11:57 / mi
ahr:132 max:155
Will be logging this most Tuesdays/Wednesdays -- happily volunteered for recycling-bin-hauling duty. We now have to take it up to Hwy. D for pickup. Long story -- but let's chalk it up to "life in Defiance".
Giant, wheeled bin, 100+ pds. (when full). I can manage a slow trot while hauling but it's pretty tough. Round trip is only half-mile but plan to add on loops of yard trail as part of route (before/after hauling bin, of course!).
Giant, wheeled bin, 100+ pds. (when full). I can manage a slow trot while hauling but it's pretty tough. Round trip is only half-mile but plan to add on loops of yard trail as part of route (before/after hauling bin, of course!).