Training Log Archive: WileyKyO-TIn the 7 days ending Jan 7, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jan 7, 2018 #
7 AM
Running 34:28 [3] 4.58 mi (7:32 / mi) +144ft 7:18 / mi
rhr:52 slept:7.8
"Out" half of a 9 mile run along the Los Gatos trail. Some minor elevation change throughout constituting net uphill. I don't trust what my watch's heart rate reader said for this run, that it was in zone 2. I ran between miles 1 and 4 faster than I had intended because a runner ahead of me made an appealing rabbit to chase--which led me to decide to take a five minute break at the turnaround.
Splits:
1: 8:12
2: 7:40
3: 7:20
4: 7:23
0.5: 3:55
Splits:
1: 8:12
2: 7:40
3: 7:20
4: 7:23
0.5: 3:55
Running 33:44 [4] 4.5 mi (7:30 / mi)
ahr:162 max:180 rhr:52
"Back" half of a 9 mile run along the Los Gatos trail. Picking up after a short break, I think my heart rate tracked was probably accurate. Almost entirely a zone 4 workout.
Splits:
1: 7:46 152/164 -69ft
2: 7:37 162/168 -10ft
3: 7:13 165/171 -52ft
4: 7:19 166/171 -16ft
0.5: 3:55 3:48 166/180 -3ft
Splits:
1: 7:46 152/164 -69ft
2: 7:37 162/168 -10ft
3: 7:13 165/171 -52ft
4: 7:19 166/171 -16ft
0.5: 3:55 3:48 166/180 -3ft
Saturday Jan 6, 2018 #
8 AM
Running warm up/down 18:25 [3] 2.5 mi (7:22 / mi)
ahr:141 max:177 rhr:42 slept:3.8
Run from apartment to Shoreline Starbucks.
Splits:
1: 7:28 125/136
2: 7:24 144/170
0.5: 3:32 168/177
Splits:
1: 7:28 125/136
2: 7:24 144/170
0.5: 3:32 168/177
Running 26:19 [4] 3.5 mi (7:31 / mi)
ahr:165 max:179 rhr:42
Group run with the Mountain View Area Running Club (MVARC). My second meetup with them. Ran along the Stevens Creek train to the second bridge and back around, settling into a roughly 7:30 pace after the first mile with a guy named Tyler, and then picking it up over the last mile. A great group and this may become a Saturday morning tradition when I'm not travelling.
Splits:
1: 8:02 150/169
2: 7:33 167/170
3: 7:14 173/178
0.5: 3:30 174/179
Splits:
1: 8:02 150/169
2: 7:33 167/170
3: 7:14 173/178
0.5: 3:30 174/179
9 AM
Running warm up/down 19:28 [4] 2.5 mi (7:47 / mi)
ahr:163 max:177 rhr:42
Run to apartment from Shoreline Starbucks.
Splits:
1: 7:56 154/168
2: 7:51 167/176
0.5: 3:41 173/177
Splits:
1: 7:56 154/168
2: 7:51 167/176
0.5: 3:41 173/177
Friday Jan 5, 2018 #
7 AM
Pacing 34:50 [3] 3.3 mi (10:33 / mi)
ahr:123 max:134 rhr:42 slept:5.8
Final Almond Run with my wife before she starts DCC.
Splits:
1: 9:32
2: 11:08
3: 11:06
0.3: 3:02
Splits:
1: 9:32
2: 11:08
3: 11:06
0.3: 3:02
10 PM
Elliptical 18:00 [4] 0.98 mi (18:22 / mi)
ahr:154 max:175 rhr:42 slept:3.0
StarTrac elliptical workout; Forest Walk setting starting at Level 10.
Thursday Jan 4, 2018 #
3 PM
Pacing 33:45 [3] 3.3 mi (10:14 / mi)
ahr:134 max:154 rhr:43 slept:5.8
Another Almond Run with my wife. She passed her virtual two mile and kept a jog up until the end, with her fastest time on this route.
Splits:
1: 9:34
2: 10:55
3: 10:20
0.3: 2:59
Splits:
1: 9:34
2: 10:55
3: 10:20
0.3: 2:59
Running tempo 24:10 [4] 3.3 mi (7:19 / mi)
ahr:164 max:177 rhr:43
After running it with my wife, I decided to run an Almond loop solo backwards (clockwise). Kept it comfortably hard.
Splits:
1: 7:24 155/166
2: 7:11 163/174
3: 7:21 173/177
0.3: 2:13 174/176
Splits:
1: 7:24 155/166
2: 7:11 163/174
3: 7:21 173/177
0.3: 2:13 174/176
Wednesday Jan 3, 2018 #
8 PM
Running 14:08 [4] 1.9 mi (7:26 / mi)
ahr:164 max:181 rhr:44 slept:7.5
Indoor run--first on my apartment complex's ancient treadmill. I was not impressed, and the room quickly became too hot to exercise in, especially with my pace. Had it on a static 8.5mph (7:03/mi), though my watch and treadmill disagreed slightly on my progress.
Splits:
1: 7:21 155/171
0.9: 6:46 174/181
Splits:
1: 7:21 155/171
0.9: 6:46 174/181
Running 33:47 [4] 4.4 mi (7:41 / mi)
ahr:162 max:175 rhr:44
With the treadmill nigh unbearable, I ditched the gym and headed out into the pouring rain to pound some sidewalk on the streets of residential Mountain View. Slippery and uneven conditions plus traffic kept it interesting and necessitated some random turns! Came in soaked but happy.
Interestingly, over 95% of this run was in Zone 4. Not a tempo, but close.
Splits:
1: 7:27 158/168
2: 7:41 162/166
3: 8:04 162/169
4: 7:39 164/171
0.4: 2:56 169/175
Interestingly, over 95% of this run was in Zone 4. Not a tempo, but close.
Splits:
1: 7:27 158/168
2: 7:41 162/166
3: 8:04 162/169
4: 7:39 164/171
0.4: 2:56 169/175
9 PM
Pushups/Situps 12:10 [2]
ahr:114 max:149 rhr:44
30-30-30 Pushups-Situps-Squats
25 et al.
20 et al.
15 et al.
10 et al.
5 et al.
25 et al.
20 et al.
15 et al.
10 et al.
5 et al.
Tuesday Jan 2, 2018 #
7 AM
Trail Running 20:04 [4] 2.0 mi (10:02 / mi) +364ft 8:33 / mi
ahr:161 max:179 rhr:50 slept:4.8
Part 1 of 2 of a Rancho San Antonio run. This county park has some great trails which carve their way along hillsides. These first two miles featured some steep uphill, moderate downhill, and moderate uphill with switchbacks.
Splits:
1: 9:28 152/175 95 ft
2: 10:35 168/179 269 ft
Splits:
1: 9:28 152/175 95 ft
2: 10:35 168/179 269 ft
Trail Running 29:36 [4] 3.5 mi (8:27 / mi)
ahr:163 max:177 rhr:50
Part 2 of 2 of a Rancho San Antonio run. After some brief additional elevation gain, most of the rest of the time was uninterrupted downhill until about the last mile where it flattened out and even gained again slightly on a bike path.
Splits:
1: 9:37 157/170 -105 ft
2: 8:10 164/176 -266 ft
3: 7:39 165/176 -46 ft
0.5: 4:08 173/177 69 ft
Splits:
1: 9:37 157/170 -105 ft
2: 8:10 164/176 -266 ft
3: 7:39 165/176 -46 ft
0.5: 4:08 173/177 69 ft
5 PM
Pacing 6:00 [1] 0.31 mi (19:21 / mi)
ahr:91 max:105 rhr:50
Walk with wife from Critterden trailhead on Stevens Creek trail to the second bridge. I carried a ruck with only 3 gallons of water in it.
Running 24:10 [3] 3.5 mi (6:54 / mi)
ahr:153 max:180 rhr:50
At Stevens Creek Train 2nd bridge, there is a loop that is a quarter mile around, part of which has a nice boardwalk surface. While my wife took the ruck, I ran 14 laps of this flat loop.
Splits:
1: 6:49 135/144
2: 6:52 147/164
3: 6:48 168/179
0.5: 3:40 173/180
Splits:
1: 6:49 135/144
2: 6:52 147/164
3: 6:48 168/179
0.5: 3:40 173/180
Pacing 7:46 [2] 0.45 mi (17:16 / mi)
ahr:123 max:129 rhr:50
Walk with wife back to Critterden trailhead on Stevens Creek trail from the second bridge. I carried a ruck with only 3 gallons of water in it.
Monday Jan 1, 2018 #
Note
2018 Resolutions
I'm back to Attackpoint, because it is still the best tool for logging workouts for the community of those who enjoy the activities I most identify with--primarily running, orienteering, and hiking.
Now that I am beginning grad school at Stanford where I will be for the next year and a half, I am once again at a place in my career where I can give my fitness pursuits a high priority.
New Years is always a good time for resolutions, so here are my top 10 fitness related ones for 2018. Hopefully I can report meeting them throughout the year!
EFFORT BASED:
1. Log 300 hours of exercise on Attackpoint
2. Log 2,018 miles
3. Complete 20,180 pushups
4. Cover 2,180,000 steps
5. Summit five of the California 14ers
PERFORMANCE BASED:
6. Achieve one mile ran at 5:00 pace or better
7. Achieve an official Boston-qualifying marathon time (3 hrs 5 min)
8. Achieve two back to back A-meets with all courses at 10min/km or below
9. Run in the Army 10 Miler as a team member again
10. Score a 300 APFT
I wish everyone success on meeting their goals for the year, and always appreciate encouragement. Happy New Year!
I'm back to Attackpoint, because it is still the best tool for logging workouts for the community of those who enjoy the activities I most identify with--primarily running, orienteering, and hiking.
Now that I am beginning grad school at Stanford where I will be for the next year and a half, I am once again at a place in my career where I can give my fitness pursuits a high priority.
New Years is always a good time for resolutions, so here are my top 10 fitness related ones for 2018. Hopefully I can report meeting them throughout the year!
EFFORT BASED:
1. Log 300 hours of exercise on Attackpoint
2. Log 2,018 miles
3. Complete 20,180 pushups
4. Cover 2,180,000 steps
5. Summit five of the California 14ers
PERFORMANCE BASED:
6. Achieve one mile ran at 5:00 pace or better
7. Achieve an official Boston-qualifying marathon time (3 hrs 5 min)
8. Achieve two back to back A-meets with all courses at 10min/km or below
9. Run in the Army 10 Miler as a team member again
10. Score a 300 APFT
I wish everyone success on meeting their goals for the year, and always appreciate encouragement. Happy New Year!
4 PM
Pacing 35:08 [3] 3.3 mi (10:39 / mi)
ahr:141 max:167 rhr:56 slept:10.0
3.3 mile run in Mountain View, CA where I moved to two weeks ago.
I call this the "Almond Run" as part of it is on Almond Rd. Flat. Pacing my wife who has been training for the upcoming start of the Direct Commission Course.
Splits:
1: 9:25
2: 11:06
3: 11:18
0.3: 3:17
At every intersection we crossed, I stopped and did pushups, in the following pattern: (20-18-19-17-18-16-17-15-16-14-15-13-14-12-13-11-12-10-11-9), for a total of 290 pushups spread out over the run. I've found this type of exercise is a good way to equalize the pace between Hilarie and I.
I call this the "Almond Run" as part of it is on Almond Rd. Flat. Pacing my wife who has been training for the upcoming start of the Direct Commission Course.
Splits:
1: 9:25
2: 11:06
3: 11:18
0.3: 3:17
At every intersection we crossed, I stopped and did pushups, in the following pattern: (20-18-19-17-18-16-17-15-16-14-15-13-14-12-13-11-12-10-11-9), for a total of 290 pushups spread out over the run. I've found this type of exercise is a good way to equalize the pace between Hilarie and I.
11 PM
Pushups/Situps 12:30 [1]
ahr:96 max:129 rhr:56
1x set of 38 (because 20+18) Navy Seal abs, followed by 1 each min front plank, L and R side bridge.