Training Log Archive: YvonneIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
Event: What the Hill?
8 AM
Run (paved and trail) 54:51 [5] 6.2 mi (8:51 / mi) +430ft 8:18 / mi
shoes: Hoka Challenger ATR 2
What the Hill 10k @ Cuivre River SP
Route:
- start @ Vis. Center (147 & Lincoln Hills Rd.)
- Lincoln Hills Rd. to Lakeside Shelter
- Lakeside trail counterclockwise to boat ramp
- Boat ramp access rd. to Lincoln Hills Rd.
- Back to start
Crazy humid, but cool-ish. Not too much climb except for several super steep grades on Lin. Hills Rd. (thus the name). A gal was close behind me for most of the trail section; I would pull away on anything remotely technical but she passed me not long after we got back to the road and beat me by 20-ish sec. Ended up 1st of 6 in my AG, 3rd overall for the ladies. 1st and 2nd were 24 and 27 yrs. old respectively -- so I'll take it! Love these small races. Vicki V. was there! Kiddos and hubby had fun in the 1-miler.
Route:
- start @ Vis. Center (147 & Lincoln Hills Rd.)
- Lincoln Hills Rd. to Lakeside Shelter
- Lakeside trail counterclockwise to boat ramp
- Boat ramp access rd. to Lincoln Hills Rd.
- Back to start
Crazy humid, but cool-ish. Not too much climb except for several super steep grades on Lin. Hills Rd. (thus the name). A gal was close behind me for most of the trail section; I would pull away on anything remotely technical but she passed me not long after we got back to the road and beat me by 20-ish sec. Ended up 1st of 6 in my AG, 3rd overall for the ladies. 1st and 2nd were 24 and 27 yrs. old respectively -- so I'll take it! Love these small races. Vicki V. was there! Kiddos and hubby had fun in the 1-miler.
Saturday Jun 3, 2017 #
9 PM
Strength/Stretch 15:00 [2]
- hip strengthening/flexibility
- forearm/elbow strengthening
- forearm/elbow strengthening
Friday Jun 2, 2017 #
9 AM
Bike (computrainer) 20:00 [3]
shoes: Fuji Team
No morning meetings so managed to scoot out of work for a tad. Warm-up for baseline power test @ Power Up. A little nervous/giddy!
Bike (computrainer) 20:00 [5]
ahr:157 max:170 shoes: Fuji Team
Baseline power test - a legitimate all-out effort. Their encouragement/cheering the last 5 min. really helped! Super fun!!
Relevant data:
Avg. watts - 190
Max watts - 273
My weight this morning - 124.8 pds.
Relevant data:
Avg. watts - 190
Max watts - 273
My weight this morning - 124.8 pds.
Bike (computrainer) 14:00 [2]
shoes: Fuji Team
Cool down spin/discussion of goals with Jim.
Thursday Jun 1, 2017 #
7 PM
Krav Maga 2:00:00 [2]
KM1 and 2 classes.
10 PM
Strength/Stretch 10:00 [2]
Hip strengthening/flexibility
Wednesday May 31, 2017 #
7 PM
Krav Maga 2:00:00 [3]
Sparring & KM3 classes. Rear naked chokes. Ew
9 PM
Run (treadmill) 35:00 [3]
shoes: Saucony Nomad Trail
T-mill run @ gym. Incline intervals up to 12% and speed variations.
Strength/Stretch 5:00 [3]
- 60 sec. plank x2
- 90 sec. plank x2
- 10 pushups (to test L shoulder)
- 90 sec. plank x2
- 10 pushups (to test L shoulder)
Swim 8:05 [3]
14 laps. L shoulder has been quite irritated from long yardwork session on 5/21 (shoveling dirt & wheelbarrow). Rotating moves still a little uncomfortable so cut this session "short". You know, because a full session is a whole 4 min. longer.
Tuesday May 30, 2017 #
9 PM
Run (gravel) 14:00 [3] 1.2 mi (11:40 / mi)
Trash/recycle hauling plus a little extra. Oops - forgot pickup was delayed a day...no harm done.
Monday May 29, 2017 #
7 AM
Bike (gravel and paved) 2:52:55 [3] 37.4 mi (13.0 mph) +2528ft
shoes: Niner Air 9
- Hamburg to Katy
- Terry to Duke & back to Katy
- Matson Hill Rd. to Duke & back; x3
- Katy to Lost Valley doubletrack
- Back up to Hamburg, Greenway to Katy and back
Mostly a test to see if the Niner would be a good choice for my upcoming race/ride (Funk Bottoms). I'm doing the one loop option (62 mi.) so not super long, but an advertised 7,300' of climb. Yikes. YES - this bike will serve me much, much better than the cross bike. Plan is to put narrow tires on it and hope for the best.
- Terry to Duke & back to Katy
- Matson Hill Rd. to Duke & back; x3
- Katy to Lost Valley doubletrack
- Back up to Hamburg, Greenway to Katy and back
Mostly a test to see if the Niner would be a good choice for my upcoming race/ride (Funk Bottoms). I'm doing the one loop option (62 mi.) so not super long, but an advertised 7,300' of climb. Yikes. YES - this bike will serve me much, much better than the cross bike. Plan is to put narrow tires on it and hope for the best.