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Attackpoint - performance and training tools for orienteering athletes

Training Log: WileyKyO-T

In the last 7 days:

activity # timemileskm+ft
  Orienteering5 5:48:19 23.62(14:45) 38.01(9:10)64c
  Running5 2:25:12 18.37(7:54) 29.56(4:55)
  Biking2 56:57 11.98(12.6/h) 19.28(20.3/h)
  Pushups/Situps2 22:35
  Trail Running1 9:23 1.0(9:23) 1.61(5:50)
  Total15 9:42:26 54.97 88.4764c
averages - sleep:6.9 rhr:46
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Thursday Jan 18 #

Running 47:14 [4] 5.77 mi (8:11 / mi)
ahr:163 max:175 rhr:44 slept:7.0

Running to campus with a backpack.

Wednesday Jan 17 #

6 AM

Running 37:10 [3] 4.5 mi (8:16 / mi)
ahr:151 max:166 rhr:50 slept:5.0

Run on Permanente Creek trail to, around, and back from Shoreline lake. Same as last week's route except I found a trail more closely hugging the shoreline.
12 PM

Biking 28:49 [2] 6.18 mi (12.9 mph)
ahr:123 max:137 rhr:50

Biking to class at Y2E2
5 PM

Biking 28:08 [2] 5.8 mi (12.4 mph)
ahr:123 max:139 rhr:50

Tuesday Jan 16 #

10 PM

Running 27:31 [3] 3.8 mi (7:14 / mi)
ahr:161 max:167 rhr:50 slept:8.0

First run with new Ionic fitbit watch. So far I am not impressed, but I am hoping I will discover enough new features to make me feel the switch is justified.
11 PM

Pushups/Situps 3:00 [1]
ahr:103 max:113 rhr:50

30 PU immediate transition to plank until 1min mark then immediate transition to
25 PU immediate transition to plank until 2min mark then immediate transition to
15 PU immediate transition to plank until 3min mark
A very short workout but an effective PU failure drill; I suspect that's about how 70 PU will feel on the next APFT.

Monday Jan 15 #

1 PM

Pushups/Situps 2:00 [1]
ahr:65 max:92 rhr:48 slept:8.0

40 PU
40 SU

Pushups/Situps 17:35 [1]
ahr:87 max:116 rhr:48

25 PU
1x 20's navy seal abs w/ 15 diamond PU in the middle
25 PU
1x 20's navy seal abs w/ 25 wide arm PU in the middle
30 PU
Total PU this workout: 120
Total PU today: 160
11 PM

Running 24:35 [4] 3.3 mi (7:27 / mi)
ahr:162 max:178 rhr:49 slept:0.5

Comfortably engaging almond run (clockwise) upon my return from Georgia.
Splits:
1: 8:02 150/165
2: 7:12 165/178
3: 7:12 171/177
0.3: 2:09 170/172

Sunday Jan 14 #

11 AM

Orienteering 1:47:58 [3] **** 8.28 mi (13:02 / mi)
ahr:147 max:177 18c rhr:47 slept:8.0

GNC Classic blue #2. Slightly shorter course at 10km. Messed up two of the first four controls frustratingly, but I recovered, especially in the second half, to end up with a somewhat decent time.

Saturday Jan 13 #

9 AM

Orienteering 24:10 [3] *** 1.49 mi (16:13 / mi)
ahr:134 max:167 10c rhr:44 slept:6.5

Practice course at Mistletoe State Park--rotated through all 10 practice points. Of course, the map was 1:10k and the actual race map was 1:15k, but still useful.
10 AM

Orienteering race 2:26:37 [3] **** 9.1 mi (16:07 / mi)
ahr:138 max:184 19c rhr:44

GNC Classic #1 at Mistletoe State Park, 10.5km. This was not a great race--I was riding the struggle bus for several parts of it. I'll put together an analysis within the next week, though I've already talked to some other blue runners and gained some good insights. Also talked to some cadets who were there. It always helps for perspective to remember that back when I was a cadet I would veer wildly off course sometimes...whereas now my predominant fights tend to be inside a 50m radius from the control.
2 PM

Trail Running warm up/down 9:23 [4] 1.0 mi (9:23 / mi)
ahr:141 max:153 rhr:44

Cool down again, this time on a mixture of road, trail, lake shoreline, and open woods. One thing I realized today is that no matter how much running I do in general, I will always still need to spend time practicing woods/terrain running specifically.

Friday Jan 12 #

1 PM

Orienteering 16:38 [3] ** 1.12 mi (14:51 / mi)
ahr:142 max:173 3c rhr:38 slept:5.0

The practice points for Hard Labor Creek Park consisted of three controls and a notional start/finish. I ran through a loop consisting of S-1-2-3-1-S-2-1. Great practice and it increased my confidence, as I was coming to the points cleanly relying on a variety of terrain features.
2 PM

Orienteering 52:56 [4] *** 3.63 mi (14:35 / mi)
ahr:164 max:185 14c rhr:38

Middle distance course (5.1km straightline) at Hard Labor Creek state park. While I came up just short of my 10min/km goal, I felt that it was overall fairly clean and I mostly stayed in contact with the map and made logical route choices. Came in 6th out of around 20.
3 PM

Running warm up/down 8:42 [3] 1.0 mi (8:42 / mi)
ahr:149 max:169 rhr:38

Post-course cool down jog on roads in the park.

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