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Attackpoint - performance and training tools for orienteering athletes

Training Log: WileyKyO-T

In the last 7 days:

activity # timemileskm+ft
  Orienteering2 4:17:09 15.73(16:21) 25.32(10:09) 251724 /40c60%
  Trail Running2 1:12:33 5.67(12:48) 9.13(7:57)
  Biking3 53:19 11.97(13.5/h) 19.26(21.7/h)
  Running3 41:56 5.7(7:21) 9.17(4:34)
  Swimming1 33:57 0.75(45:16) 1.21(28:08)
  Pushups/Situps1 13:03
  Total11 7:51:57 39.82 64.09 251724 /40c60%
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Tuesday Apr 24 #

8 AM

Biking 24:26 [2] 5.86 mi (14.4 mph)
ahr:128 max:146

Biking from home to Y2E2.
5 PM

Biking 3:51 [2] 0.91 mi (14.2 mph)
ahr:117 max:130

Biking from Y2E2 to the Stanford Track.

Got my Fitbit syncing again using a new dongle!
6 PM

Running tempo 20:00 [4] 2.93 mi (6:50 / mi)
ahr:163 max:189 shoes: New Balance 990v4

PARC tempo

Running intervals 2:06 [5] 0.5 mi (4:12 / mi)
shoes: New Balance 990v4

Compilation of 4x200s with 90s rest between them
33
31.3
31.2
30.7
7 PM

Running warm up/down 16:47 [4] 2.0 mi (8:23 / mi)
ahr:158 max:165 shoes: New Balance 990v4

Cool down w/ Ernesto & PARC.

Biking 25:02 [2] 5.2 mi (12.5 mph)
ahr:114 max:132

Biking home from track along ECR.

Sunday Apr 22 #

Trail Running warm up/down 6:10 [2] 0.67 mi (9:12 / mi)
shoes: Merrill Moab

Jog to the start, along a streamered path
11 AM

Orienteering 2:06:31 [3] **** 7.64 mi (16:34 / mi) +1417ft 14:05 / mi
ahr:134 max:169 spiked:8/16c shoes: Merrill Moab

Good technical course that challenged me. Error was more evenly distributed than in yesterday's course. Moral victory just to get out and do the course after getting what I learned today was a corneal abrasion from yesterday's fiasco. More analysis to follow.
3 PM

Trail Running 1:06:23 [3] 5.0 mi (13:17 / mi)
ahr:149 max:174 shoes: Merrill Moab

Appalachian Trail hike of a section in Harriman State Park. Highlight was the Lemon Squeezer, 1.7mi frim the trailhead.
5 PM

Pushups/Situps 1:30 [3]
ahr:99 max:133

Absolo machine in Class of '62 fitness Rm.

Pushups/Situps 11:33 [2]
ahr:126 max:169

60 PU
1x 35's navy seal abs w/ 12 diamond/12 wide arm PU in the middle
60 PU
Total PU this workout: 144

Saturday Apr 21 #

9 AM

Running warm up/down 3:03 [3] 0.27 mi (11:17 / mi)
ahr:148 max:156 shoes: Merrill Moab

Easy warmup uphill before course.
10 AM

Orienteering race 2:10:38 [3] **** 8.09 mi (16:09 / mi) +1100ft 14:18 / mi
ahr:129 max:177 spiked:16/24c shoes: Merrill Moab

Horrible. Horrible. Course was on track to be OK until I got slapped in the eye with a tree twig around point 7. Vision mostly recovered but itchiness made it hard to concentrate and I then found it very hard to maintain contact with the map. Recovered mostly towards the end but lost about half an hour (!) on point 9 (wandered along ridgeline and was late to bail) and about 10 minutes on point 12 having mistaken an adjacent clearing for the one I needed. Not a great day. Going to have to make a mental adjustment and determine what a successful Sunday looks like.

Friday Apr 20 #

6 AM

Swimming 33:57 [2] 0.75 mi (45:16 / mi)
shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 24 laps of a 25m pool broken up as follows:
12x laps pool jogging 4' 6" depth
4x laps freestyle
6x laps pool jogging 4' 6" depth
2x laps freestyle

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