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Training Log Archive: WileyKyO-T

In the 7 days ending Apr 6, 2018:

activity # timemileskm+ft
  Running8 3:53:36 32.9(7:06) 52.95(4:25) 2082
  Martial Arts1 1:30:00
  Biking3 54:37 13.31(14.6/h) 21.42(23.5/h)
  Trail Running1 51:08 7.1(7:12) 11.43(4:29) 1297
  Swimming1 45:19 1.0(45:20) 1.61(28:10)
  Pacing1 45:01 4.35(10:21) 7.0(6:26) 769
  Orienteering1 40:10 3.55(11:19) 5.71(7:02) 65612 /17c70%
  Pushups/Situps1 26:18
  Total17 9:46:09 62.21 100.12 480412 /17c70%
  [1-5]16 8:16:09
averages - sleep:4 rhr:47

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Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 
10 AM

Running 51:55 [4] 7.0 mi (7:25 / mi)
ahr:157 max:169 rhr:47 slept:1.0 shoes: New Balance 990v4

Jogging through a suburb in Ohio. Stopped from time to time to take pictures.
4 PM

Orienteering 40:10 [4] *** 3.55 mi (11:19 / mi) +656ft 9:38 / mi
ahr:159 max:177 spiked:12/17c rhr:47 shoes: Merrill Moab

Middle course at Pyramid Hill. Made some dumb, very avoidable mistakes--especially around my old antagonist the dark green. More analysis to follow later. Not a disaster and great when speed was needed, but not as clean as I want (splits say 5:27 missed and I believe it) and I need to focus on picking out some fine but important details like quickly assessing the contour differences of two otherwise similar routes. And not run through dark green.

OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_7 Blue - Splits

Thursday Apr 5, 2018 #

1 PM

Swimming 45:19 [2] 1.0 mi (45:20 / mi)
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

Wednesday Apr 4, 2018 #

6 AM

Running warm up/down 7:34 [3] 1.08 mi (7:00 / mi)
ahr:139 max:158 rhr:47 slept:4.4 shoes: New Balance 990v4

Warm up part #1: Apartment to RR tracks where I had to wait for the Caltrain.

Running warm up/down 7:05 [4] 1.08 mi (6:34 / mi)
ahr:162 max:191 rhr:47 shoes: New Balance 990v4

Warm up part #2: RR tracks to Permanente Creek Trailhead.

Running 32:26 [4] 4.6 mi (7:03 / mi)
ahr:157 max:171 rhr:47 shoes: New Balance 990v4

MVARC Shoreline run with Lex--basically the usual Wednesday morning.
Paces:
1: 7:21
2: 6:45
3: 6:45
4: 7:05
0.6: 7:23
7 AM

Running warm up/down 8:04 [4] 1.08 mi (7:28 / mi)
ahr:158 max:166 rhr:47 shoes: New Balance 990v4

Cool down part #1: Permanente Creek Trailhead to RR tracks where I had to wait for the Caltrain.

Running warm up/down 7:39 [4] 1.08 mi (7:05 / mi)
ahr:157 max:175 rhr:47 shoes: New Balance 990v4

Cool down part #2: RR tracks to home.
11 PM

Pushups/Situps 26:18 [1]
ahr:101 max:127 rhr:47 slept:2.0

55 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
55 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
Total PU this workout: 200

Tuesday Apr 3, 2018 #

6 AM

Trail Running 51:08 [4] 7.1 mi (7:12 / mi) +1297ft 6:08 / mi
ahr:161 max:171 rhr:47 slept:4.6 shoes: New Balance 990v4

Rancho San Antonio CCW loop. Fastest time on it yet!
7 AM

Running warm up/down 6:39 [4] 0.9 mi (7:23 / mi) +169ft 6:17 / mi
ahr:161 max:169 rhr:47 shoes: New Balance 990v4

Cool down after trails.
9 AM

Biking 13:51 [2] 3.48 mi (15.1 mph)
ahr:125 max:140 rhr:47

Biking from home to Marguerite bus stop.
10 AM

Biking 12:56 [2] 2.86 mi (13.3 mph)
ahr:128 max:144 rhr:47

After realizing I wasn't going to be able to catch a bus in time for my class, biked from bus stop in to Thornton.
2 PM

Biking 27:50 [2] 6.97 mi (15.0 mph)
ahr:129 max:143 rhr:47

Biking back home from Thornton via a route heavy on Foothills Expswy.
6 PM

Running warm up/down 2:25 [2] 0.28 mi (8:37 / mi)
rhr:47 shoes: New Balance 990v4

PARC track warmup (little over 1 lap)

Running race 5:27 [4] 1.0 mi (5:27 / mi)
rhr:47 shoes: Nike Rival M8

Put on the track spikes for this one. PARC's quarterly mile time trial. I had no idea this was what the workout would be but it got me excited--a chance to move the ball forward on my 2018 mile time goal.
Result was good--my mile improved from 5:45 three weeks ago to 5:27 tonight. It sure helps to be running around some very fast people and friends!

Running 1:42 [4] 0.23 mi (7:24 / mi)
ahr:168 max:185 rhr:47 shoes: Nike Rival M8

Jogged most of a lap after the mile trial and before the 200m repeats
7 PM

Running intervals 4:33 [4] 1.0 mi (4:33 / mi)
rhr:47 shoes: New Balance 990v4

This is NOT a 4:33 mile. This is a summary/compilation post of my 8x200m repeats as part of the PARC interval workout--this is much easier than making a separate entry for each one. I changed out of my spikes back to my normal road shoes for these.
1: 36
2: 34
3: 35
4: 31
5: 37
6: 35
7: 36
8: 33
Met a runner, Ernesto, on PARC who is faster than me just enough to help pull me along on the early legs. On #4, I let out a couple guttural yells which pumped me up & sped my legs up waay past what I'm used to (might have also amused some PARCers)--this was the only leg that I came in first on. After that it took a couple legs to rebalance, given the limited (45 sec) recovery time between legs. Much more exhausting than a just running a mile straight through!
C • guttural yells 2

Running warm up/down 16:14 [2] 2.0 mi (8:07 / mi)
ahr:138 max:147 rhr:47 shoes: New Balance 990v4

Group cool down on paved paths.
Paces:
1: 8:29
2: 7:42

Running warm up/down 1:52 [4] 0.26 mi (7:11 / mi)
ahr:164 max:179 rhr:47 shoes: New Balance 990v4

Personal cool down incorporating chasing the fastest PARCer to his car to say bye, then back to the track to chat with more fast people--Tori and my new friends Lydia and Ernesto.
Lot of entries today!

Monday Apr 2, 2018 #

6 PM

Running warm up/down 3:37 [3] 0.5 mi (7:14 / mi)
ahr:144 max:171 rhr:47 slept:2.5 shoes: New Balance 990v4

Solo warmup before PARC run

Running warm up/down 4:02 [2] 0.5 mi (8:04 / mi)
ahr:125 max:136 rhr:47 shoes: New Balance 990v4

Group warmup before PARC run (2 laps on track)

Running 41:12 [4] 5.9 mi (6:59 / mi) +1144ft 5:54 / mi
ahr:160 max:184 rhr:47 shoes: New Balance 990v4

PARC run. From the track, we ran on campus to the start of the Dish (Frenchman's Gate), then did one complete (~3.3mi) loop of the Dish and returned. I stopped just short of the track because I had to start Kenpo. Ran this with Mike, who is faster than me and is running the Boston Marathon in two weeks.
7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:47 shoes: Barefoot

Practiced a variety of Orange Belt techniques. Might have the opportunity to test up at the end of the month.
Included 50 PU

Saturday Mar 31, 2018 #

Note

With the March 31st runs, March 2018 is now the month of my highest ever time logged exercising as well as the most monthly miles I've ever logged (261.75, beating out JAN 18 by 0.5 miles). It's also been the month of some significant orienteering success, as I rose from 49/53 to 31/59 on the OUSA rankings.
A great first quarter to the year!
5 PM

Pacing 45:01 [1] 4.35 mi (10:21 / mi) +769ft 8:52 / mi
ahr:113 max:157 rhr:47 slept:5.5 shoes: New Balance 990v4

Campus loop --- with a slower runner.
6 PM

Running 31:10 [3] 4.41 mi (7:04 / mi) +769ft 6:04 / mi
ahr:150 max:169 rhr:47 shoes: New Balance 990v4

Campus loop --- by myself.
Paces:
1: 7:02
2: 7:16
3: 7:00
4: 6:59
0.4: 6:58

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