Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Jan 20, 2018:

activity

time

miles

+ft

Running

3:33:12

26.62

(8:01)

42.84

(4:59)

Orienteering

1:47:58

8.28

(13:02)

13.32

(8:06)

18c

Biking

56:57

11.98

(12.6/h)

19.28

(20.3/h)

Pushups/Situps

44:00

Pacing

29:17

3.6

(8:08)

5.79

(5:03)

Total

7:31:24

50.48

81.24

18c

averages - sleep:6.9 rhr:47

1:47

0:00

» now

Saturday Jan 20, 2018 #

7 AM

Running 40:18 [3] 4.5 mi (8:57 / mi)
ahr:159 max:191 rhr:44 slept:7.0

Running up Windy Hill with the Go Far run group. I didn't go all the way up because I was catching the 8:30 MVARC run. A lot of elevation gain--and close geographically to the trails I'll be running on tomorrow

8 AM

Running 36:24 [3] 4.75 mi (7:40 / mi)
ahr:157 max:174 rhr:44

Saturday morning MVARC run on Stevens Creek trail. Ran with Ahkion, a Japanese member of the club who is a good match for me speed-wise. Though he can be a little hard to understand.

Friday Jan 19, 2018 #

7 AM

Pacing 29:17 [3] 3.6 mi (8:08 / mi)
ahr:151 max:163 rhr:44 slept:5.0

Running the Monte-Monte neighborhood route with MVARC friend.

Thursday Jan 18, 2018 #

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.
Backpack was 17.2lbs. For classification purposes, I will consider any weight under 20lbs to be running, and 20lbs and up to be rucking.

11 PM

Pushups/Situps 21:25 [2]
ahr:119 max:134 rhr:44

70x consecutive repetitions of the following unbroken movement:
burpie : squat : situp : reverse crunch

Wednesday Jan 17, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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.

Blue Sunday - Splits

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