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Training Log: BConley

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:32:13 6.35(14:31) 10.22(9:01) 412
  Swimming3 1:30:05 2.52(35:45) 4.06(22:13)
  Stretching and Conditioning3 1:16:00
  Stationary Bike1 50:02
  Running2 21:30 2.45(8:47) 3.94(5:27) 15
  Total8 5:29:50 11.32 18.22 427
  [1-5]8 5:10:04
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Friday Apr 19 #

7 AM

Swimming 30:03 intensity: (30 @0) + (12:57 @1) + (11:04 @2) + (5:32 @3) 0.82 mi (36:38 / mi)
ahr:145 max:171

More swimming
6 PM

Running 12:11 intensity: (15 @0) + (1:49 @1) + (41 @2) + (50 @3) + (2:00 @4) + (6:36 @5) 1.71 mi (7:07 / mi) +8m 7:01 / mi
ahr:171 max:187

Quick run to test out the ankle, I think I'll be doing Lone Pine, probably not going to go hard though.

Stretching and Conditioning 30:00 [1]

Stronk

Thursday Apr 18 #

3 PM

Stationary Bike 50:02 intensity: (1:24 @0) + (3:40 @1) + (37:00 @2) + (7:58 @3)
ahr:156 max:166

Easy Bike

Stretching and Conditioning 10:00 [1]

Stretching

Wednesday Apr 17 #

Note

I was going to do more strength but then I watched Pulp Fiction with Ben and Zariah. This first week of training could be going a lot better.
7 AM

Swimming 30:01 intensity: (29 @0) + (11:18 @1) + (14:38 @2) + (3:30 @3) + (6 @4) 0.85 mi (35:19 / mi)
ahr:144 max:173

Slightly different, same distance

4 x 200 WU (swim, kick, pull, back)
6 x 50
200, 100 2 x 50 (50s cooldown)

Tuesday Apr 16 #

4 PM

Orienteering 22:38 intensity: (5:50 @0) + (10:22 @1) + (4:03 @2) + (2:20 @3) + (3 @4) 1.52 mi (14:53 / mi) +106m 12:14 / mi
ahr:125 max:172

Ankle rolled again, not as bad as in the past but I think I'm going to stay off of it for a while. I might not run Lone Pine, I'll play it by ear.

Monday Apr 15 #

Stretching and Conditioning 36:00 [1]

Back to training which unfortunately means strength.

3 x 12 Bulgarian Split Squat
3 x 12 Romanian Deadlift
3 x 12 Calf Raises
Core

Chickened out of any upper body but I swam earlier so that makes up for it right?
7 AM

Swimming 30:01 intensity: (2:19 @0) + (18:36 @1) + (7:52 @2) + (1:14 @3) 0.85 mi (35:19 / mi)
ahr:133 max:165

Swimming, my watch scammed me out of 200 yards though, apparently it doesn't record kicking only. Definately feeling months of not swimming.

Sunday Apr 14 #

11 AM

Orienteering 1:09:35 intensity: (7:27 @0) + (27:20 @1) + (19:14 @2) + (9:40 @3) + (5:37 @4) + (17 @5) 4.83 mi (14:24 / mi) +306m 12:02 / mi
ahr:140 max:187

Course Vetting, unfortunately was very slow in otherwise very fast terrain for a variety of reasons, the biggest probably being yesterday's run. Another being a slightly rolled ankle that didn't feel to good, and another being the hole left in my heel after wearing the VJ's I got at JWOC trials. Unfortunately I will probably never wear those again because this blister took off so much skin I don't think I can run comfortably for the next few days.

Running 9:19 intensity: (1:32 @0) + (2:33 @1) + (2:57 @2) + (1:34 @3) + (43 @4) 0.74 mi (12:35 / mi) +7m 12:15 / mi
ahr:140 max:182

Run to Start/WU

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