Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Apr 15, 2018:

activity

time

miles

+ft

Trail Running

4:02:50

26.98

(9:00)

43.42

(5:36)

6424

Running

2:57:38

24.1

(7:22)

38.79

(4:35)

Orienteering

2:05:16

8.6

(14:34)

13.84

(9:03)

49 /

55c

89%

Martial Arts

1:30:00

Biking

48:04

11.63

(14.5/h)

18.72

(23.4/h)

Swimming

45:20

1.0

(45:21)

1.61

(28:10)

Pushups/Situps

39:11

Cross Training

14:00

2.0

(8.6/h)

3.22

(13.8/h)

Total

13:02:19

74.31

119.59

6424

49 /

55c

89%

[1-5]

11:32:19

averages - sleep:4.9 rhr:48

2:15

0:00

» now

Sunday Apr 15, 2018 #

7 AM

Trail Running 10:47 [3] 1.0 mi (10:47 / mi)
ahr:147 max:180 rhr:48 slept:5.0 shoes: Merrill Moab

Light warm up 20 minutes before the half marathon.

8 AM

Trail Running race 1:46:39 [4] 12.8 mi (8:20 / mi) +2850ft 6:53 / mi
ahr:156 max:187 rhr:48 shoes: Merrill Moab

Coastal Trail Run half marathon at Grizzly Peak (Tilden Regional Park, Berkeley).
Great race! Everything clicked today. I came in 1st out of 140 runners!
Feels great to win a race!!
Here's what the course looked like: http://www.coastaltrailruns.com/gp_course_informat...
I wore my compression socks today for only the 2nd time ever and was glad I did.

C • Congrats! 6

10 AM

Trail Running warm up/down 17:56 [3] 2.0 mi (8:58 / mi)
ahr:146 max:166 rhr:48 shoes: Merrill Moab

Post race cool-down in Wildcat Gorge. Gorge-ous!

Saturday Apr 14, 2018 #

4 AM

Pushups/Situps 26:14 [1]
ahr:103 max:120 rhr:48 slept:5.2

55 PU
1x 40's navy seal abs w/ 22 Perfect Pushups in the middle
55 PU
1x 40's navy seal abs w/ 22 Perfect Pushups in the middle
55 PU
Total PU this workout: 209

10 AM

Orienteering 1:42:25 [2] ** 6.04 mi (16:57 / mi)
ahr:121 max:157 spiked:22/22c rhr:48 shoes: Sketcher Sport

Kid Goat Vetting at a relaxed pace! Nice area.

Friday Apr 13, 2018 #

5 AM

Running 21:30 [3] 3.0 mi (7:10 / mi)
ahr:134 max:183 rhr:49 slept:6.4

A little jog to get the thinking juices flowing for my problem set.
Paces:
1: 7:05
2: 7:08
3: 7:13

4 PM

Swimming 45:20 [2] 1.0 mi (45:21 / mi)
rhr:49 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
12x laps pool jogging 4' 6" depth
4x laps freestyle
12x laps pool jogging 4' 6" depth
4x laps freestyle

Thursday Apr 12, 2018 #

9 AM

Biking 26:34 [3] 5.98 mi (13.5 mph)
ahr:138 max:156 rhr:49 slept:4.5

Biking from home to Tresidder. Lost time at Page Mill Blvd, and also along Foothills when a woman in an SUV cut in front of me forcing me to run into her and fall over. I was very upset.

5 PM

Cross Training 14:00 [2] 2.0 mi (8.6 mph)
ahr:136 max:169 rhr:49

Row machine setting 7
Apparently my fastest two miles on the row machine, judging from previous logged entries.

Running warm up/down 4:10 [3] 0.55 mi (7:35 / mi)
ahr:137 max:161 rhr:49 shoes: New Balance 990v4

Warm up between Stanford gym and O practice by main quad.

6 PM

Orienteering (O-tervals) 22:51 [3] ** 2.56 mi (8:56 / mi)
ahr:145 max:184 spiked:27/33c rhr:49 shoes: New Balance 990v4

Practice sprint course intervals on Stanford campus. A big big thanks to Tori for putting this together and House Culberg for the completely updated map and discussion of the training afterwards!
A couple lessons learned from this:
-I need to revisit clue symbols as there were a few that are probably fairly likely to be used on a sprint course that I was unfamiliar or out of practice with.
-Where a linear solid black line (wall) extends along the side of a structure that restricts movement, the optimal route will look very different depending on whether the control is just inside or just outside of the enclosure
-At a future training event it will be valuable to have runners test out different routes for a true feel of which is more efficient. Tori and Riley discussed some ways this could happen.
Fun!

Running 4:06 [4] 0.55 mi (7:27 / mi)
ahr:164 max:193 rhr:49 shoes: New Balance 990v4

Cool down to Stanford gym from O practice by main quad.

7 PM

Biking 21:30 [2] 5.65 mi (15.8 mph)
ahr:134 max:150 rhr:49

Return trip home from Tresidder. Thankfully more uneventful than the earlier leg.

Wednesday Apr 11, 2018 #

6 AM

Running warm up/down 16:21 [4] 2.2 mi (7:26 / mi)
ahr:165 max:177 rhr:48 slept:6.5 shoes: New Balance 990v4

Light warm up from apartment to MVARC meetup.
Paces:
1: 7:33
2: 7:14
0.2: 7:40

Running 32:57 [3] 4.2 mi (7:51 / mi)
ahr:155 max:193 rhr:48 shoes: New Balance 990v4

MVARC Shoreline run. Ran with a woman new to the group to orient her to the route for the first 13 minutes, then stepped back up to a comfortable pace for me.
Paces:
1: 8:24
2: 8:29
3: 7:12
4: 7:20
0.2: 7:26

7 AM

Running warm up/down 26:10 [3] 3.5 mi (7:29 / mi)
ahr:145 max:168 rhr:48 shoes: New Balance 990v4

Cool down route modified due to heavy traffic near the Caltrain intersection.
Paces:
1: 7:45
2: 7:31
3: 7:13
0.5: 7:16

11 AM

Running 4:10 [2] 0.5 mi (8:20 / mi)
ahr:134 max:173 rhr:49 shoes: New Balance 990v4

Jog from car to Y2E2.

4 PM

Running 4:02 [4] 0.5 mi (8:04 / mi)
ahr:157 max:170 rhr:49 shoes: New Balance 990v4

Jog to car from Y2E2.

6 PM

Running 38:04 [4] 5.6 mi (6:48 / mi)
ahr:163 max:173 rhr:49 shoes: New Balance 990v4

#RunWithMeb
Paces:
1: 7:33
2: 6:58
3: 6:33
4: 6:34
5: 6:28
0.6: 6:33

Tuesday Apr 10, 2018 #

2 PM

Trail Running long 1:47:28 [3] 11.18 mi (9:37 / mi) +3574ft 7:23 / mi
ahr:140 max:176 rhr:49 slept:3.3 shoes: New Balance 990v4

Running in Tilden Regional Park in Berkeley. Reconned sections of the 13.1mi route for Sunday's upcoming race. Muddy, steep, and rocky sections.

Monday Apr 9, 2018 #

6 PM

Running 26:08 [3] 3.5 mi (7:28 / mi)
ahr:152 rhr:46 slept:3.6 shoes: New Balance 990v4

Recovery run in the neighborhood

Pushups/Situps 12:57 [3]

60 PU
1x 40's navy seal abs w/ 24 Perfect Pushups in the middle
60 PU
Total PU this workout: 144

7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:46 shoes: Barefoot

Stance practice
Twisting Jaws
Flapping Wing

Included 20 PU

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