Jump to content

Training Journal for KatVonDstroya


Recommended Posts

1.3.12

 

Didn't get to train yesterday because I had to work and then went to a movie shoot for a local film (although it was about 30 min + of skating and hitting)

 

Work out 1 today:

*Run 1 min, walk 1 min x7

*30 min easy spin on the bike

 

Work out 2 today:

*3 hour roller derby practice

Link to comment
Share on other sites

1.5.12

Well my 3 hours of derby practice on Tue were shortened to 1 hour of actual skate time

 

Yesterday I was so sick that I didn't leave the house all day. Having some crazy upper respiratory/sinus issues.

 

On the positive:

I made a fantastic burrito yesterday for dinner (and had another for breakfast today!)

Re-fried black beans

pinto beans

spinach

hot sauce

daiya

lil dab of tofutti

brown rice

on a spinach wrap!

 

Yum!

 

I also received a package from vegan essentials and it was packed in edible peanuts! OMG - Tasty!

 

Tonight at practice we did an hour of plyometrics

*Stair runs ( 4 flights) up and down x5

*4 min of Burpees

*Human obstacle course

-jump over two people, break through a wall, crawl through the human tunnel, beat the inside blocker and sprint to the finish line while being chased!

*1 min of short hops (they kill the quads!)

*25 bicycle crunches

*100 feet of Crossovers x2

*100 feet of bounding crossovers x2

*Depth jump x10

 

Then Lex (one of my teammates doing the triathlon with me) stuck around after practice and we did:

*run 1 min, walk 1 min x8

We are doing a 5k on Sat as well!

Link to comment
Share on other sites

1.8.12

 

Had roller derby practice yesterday. I'm a part of the training and skills committee and it was my turn to run practice. Sadly, that means I don't get the normal workout

I did play sock derby (roller derby off skates) for 40 min. Great cardio!

 

Here are a couple of photos from the movie shoot we did last week. Sporting my sweet "Vegan" Shorts!

v.jpg.fc5caed9dfcd621ddc30605790a9d041.jpg

v2.jpg.d5cbcc005dc301e0fd1916342c9471c1.jpg

Link to comment
Share on other sites

1.9.12

Rest day because of work

 

1.10.12

Headed into the 2nd week of triathlon training!

Today I got in the pool for the first time since I was a lil kid. (public pools gross me out)

Swam100 yrd x5

 

3 hour derby practice tonight. I was a lil late so I only got in about 2.5 hours.

It felt great and I can see that I'm getting more toned and losing the weight I put on while I was injured. I can't wait for school to start on Tue so I can get back in the gym and lift weights!

 

Also: oatmeal + chia seeds = win!

Link to comment
Share on other sites

1.12.12

*Ran for 25min (1-3 level of intensity)

*Rode the bike for 20 min (1-3 level of intensity)

 

Coached all stars practice for 1.5 hours

actively skating, but nothing hard core

 

1.13.12

I'm stuck at work til 8pm, sadly this was a swim day and the pool closed at 6pm

 

I'm asthmatic and have signed up to do the Pittsburgh Fight for Air Climb.

Please donate if you can!

47 flights of stairs!

 

http://action.lungusa.org/site/TR/Climb/ALAMA_Mid-Atlantic?px=4766586&pg=personal&fr_id=5080

Link to comment
Share on other sites

1.14.12

Rode the bike for 60 min yesterday!

 

1.15.12

Skipped derby practice tonight because I'm still having back and neck pain. Going to schedule with my chiro tomorrow. Maybe find a place to get a massage as well!

 

School starts on Tue.

14 credit hours

Research

derby

training

work

 

I've got my hands full!

 

Looking forward to swimming in the AM!

Link to comment
Share on other sites

1.16.12

Swimming

Warm up - easy 50 yrds

25 yrds freestyle x12

50 yrds swim easy

 

Lat Pulldown 3 sets x12 @ 40lbs

Leg Extension 3 sets x12 @ 40lbs

Bench Press 3 sets x10 @30lbs

Dumbbell Pullover 3 sets x12 @20lbs

Inclined Press 3 sets x12 @10lbs

Bicep Curl 3 sets x12 @10lbs

Tricep Pushdown 3 sets x12 @10lbs

Supinated Bicep Curls 3 sets x12 @10lbs

Squats 3 sets x12 w/20lbs

Upright Rows 3 sets x12 @10lbs

Side Lateral Raises 3 sets x12 @5lbs

Calf Rises 3 sets (each side) x12 w/8lbs

Abdominal (basic crunch) 3 sets x12 on ab bench

Link to comment
Share on other sites

1.19.12

Swam 500yrds in 20 min

 

 

1.20.12

Ran for 45 min

3.6 miles

 

Lat Pulldown 3 sets x12 @ 60lbs

Leg Extension 3 sets x10 @ 50lbs

Bench Press 3 sets x10 @45lbs

Dumbbell Pullover 3 sets

Inclined Press 3 sets x12 @30lbs

Bicep Curl 3 sets x12 @ 30lbs

Triceps Pushdown 3 sets x12 @ 30lbs

Supinated Bicep Curls 3 sets x10 @ 17.5lbs

Squats 3 sets x10 @25lbs

Upright Rows 3 sets x10 @20lbs

Side Lateral Raises 3 sets x10 @ 10lbs

Calf Raises 3 sets x10 @10lbs

Abdominals 3 sets x 12 @50lbs

Back 3 sets x12 @95lbs

Lower Abdominals 3 sets x12

Obliques x25 each side

 

Lots of good vegan options at school the last couple of days! Makes me super happy and makes it easier to eat fresh.

Also, seeing progress in my triathlon training since we switched to a more intensive program!

Link to comment
Share on other sites

1.21.12

This was a rest day. Only because I had to work

 

1.22.12

2.5 hours of roller derby practice including a brutal pyramid drill and a full hour of 4 on 4 scrimmage.

 

I was going to take a picture yesterday to show my progress, but I totally forgot. Hope to get one in a couple of days.

3 weeks until our next games

a lil' under 4 weeks until the triathlon

Link to comment
Share on other sites

1.24.12

500 yrd swim

50 yrd warm up

50 yrd x 8 with 10 sec rest

50 yrd cool down

 

1.25.12

30 min jog on the indoor track

I think we made it about 2 - 2.5 miles (my tracker wouldn't work inside for distance)

 

Lat Pulldown 3 sets x12 @ 70lbs

Leg Extension 3 sets x12 @ 50lbs

Bench Press 3 sets x10 @55lbs

Dumbbell Pullover 3 [email protected]

Inclined Press 3 sets x12 @35lbs

Bicep Curl 3 sets x12 @ 30lbs

Triceps Pushdown 3 sets x12 @ 50lbs

Supinated Bicep Curls 3 sets x10 @ 17.5lbs

Squats 3 sets x10 @50lbs

Upright Rows 3 sets x12 @20lbs

Side Lateral Raises 3 sets x12 @ 10lbs

Calf Raises 3 sets x12 @10lbs

Abdominals 3 sets x 12 @70lbs

Back 3 sets x12 @110lbs

Lower Abdominals 3 sets x12

Obliques x30 each side

 

Well heck yeah! Clothes are def fitting looser. I can see a difference and I'm super stoked.

 

It's so nice to be able to run without pain! I had a jogging class last semester when I was injured and the pain to run and even walk was excruciating. I'm so glad to be free of injury.

 

I made a great shake yesterday:

Sun Warrior Vanilla powder

1/2" scoop Herbalife chocolate soy powder

1 cup of vanilla coconut yogurt

1 banana

1 cup of pineapple

1 cup of black cherries

1/4 cup of almond milk

 

I also tried the pom-berry Vega electrolyte mix for the first time and it was wonderful!

Link to comment
Share on other sites

1.26.12

BRICK day!

Rode the bike 7.31 miles in 30min

Ran 1 mile in 10 min

Walked 1.5 miles in 20 min

 

1.27.12

500 yrd swim

50 yrd warm up

25 yrd x 16 with 5 sec rest

50 yrd cool down

 

Lat Pulldown 3 sets x12 @ 70lbs

Leg Extension 3 sets x12 @ 50lbs

Bench Press 1 set x5 @65lbs, 3 sets x10 @55lbs

Dumbbell Pullover 3 [email protected]

Inclined Press 3 sets x10 @50lbs

Bicep Curl 3 sets x12 @ 30lbs

Triceps Pushdown 3 sets x12 @ 30lbs

Supinated Bicep Curls 3 sets x10 @ 17.5lbs

Squats 3 sets x10 @50lbs

Upright Rows 3 sets x12 @20lbs

Side Lateral Raises 3 sets x12 @ 5lbs

Calf Raises 3 sets (on machine) x12 @50lbs

Abdominals 3 sets x 12 @70lbs

Back 3 sets x12 @110lbs

Lower Abdominals 3 sets x12

Obliques x30 each side

 

1.28.12

Today was my off day

I ended up doing some light skating for about an hour.

Link to comment
Share on other sites

1.29.12

Skated 3.1 miles

 

I also signed up to be a chaser zombie in the Pittsburgh "Run for your lives" 5k. I will get to run the course after chasing runners down for two hours! Good thing I have til Sept. to prepare!

 

1.30.12

Biked 15 miles

 

I can't believe tomorrow is Jan. 31st! I plan to keep on updating this daily.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share

×
×
  • Create New...