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Training Log Archive: WileyKyO-T

In the 7 days ending Mar 19, 2018:

activity # timemileskm+ft
  Orienteering3 2:26:43 12.31(11:55) 19.81(7:24) 185078 /90c86%
  Martial Arts1 1:30:00
  Running4 1:22:59 12.35(6:43) 19.88(4:11)
  Weights2 1:15:00
  Biking3 1:06:44 14.54(13.1/h) 23.4(21.0/h)
  Trail Running2 11:30 1.36(8:27) 2.19(5:15)
  Pushups/Situps2 6:00
  Total14 7:58:56 40.56 65.28 185078 /90c86%
  [1-5]13 6:28:56
averages - sleep:5.9 rhr:49

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Monday Mar 19, 2018 #

10 AM

Orienteering 43:33 [3] *** 4.54 mi (9:36 / mi) +357ft 8:56 / mi
ahr:151 max:174 spiked:30/31c shoes: Merrill Moab

Phase 3 of COW

Trail Running warm up/down 2:56 [3] 0.33 mi (8:53 / mi)
ahr:141 max:164

Warm up to assembly area

Trail Running warm up/down 5:53 [3] 0.7 mi (8:24 / mi)
ahr:134 max:142

Warm up from assembly area to start
12 PM

Trail Running warm up/down 2:41 [3] 0.33 mi (8:08 / mi)
ahr:137 max:157

Cool down from assembly area to car.
6 PM

Running tempo 38:00 [4] 5.5 mi (6:55 / mi)
ahr:166 max:172

First run with Palo Alto Run Club (PARC). Campus loop
Paces:
1: 7:27
2: 6:49
3: 6:50
4: 6:35
5: 6:46
0.5: 6:51
7 PM

Running warm up/down 6:54 [4] 1.0 mi (6:54 / mi)
ahr:159 max:171

4 laps on the track to cool down. Talked a little to the Stanford Run Club who were there doing some type of intervals called pickups.

Pushups/Situps 2:00 [3]

2 mins planks

Middle - Blue - Splits

Sunday Mar 18, 2018 #

10 AM

Orienteering 49:07 [3] *** 3.8 mi (12:55 / mi) +755ft 10:53 / mi
spiked:25/31c shoes: Merrill Moab

Phase 2 of COW
11 PM

Running 26:00 [4] 3.85 mi (6:45 / mi)
ahr:162 max:170

Run in the neighborhood.

Middle - Blue - Splits

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 
10 AM

Orienteering 54:03 [3] *** 3.97 mi (13:37 / mi) +738ft 11:35 / mi
ahr:147 max:187 spiked:23/28c shoes: Merrill Moab

Phase 1 of COW.

Middle - Blue - Splits

Friday Mar 16, 2018 #

12 PM

Weights 20:00 [1]

Bench Press
10x45
5 ankles to the bar
8x95
5 ankles to the bar
6x115
5 ankles to the bar
4x125
5 ankles to the bar
3x135
4 ankles to the bar
2x145
3 ankles to the bar
1x155
2 ankles to the bar
1x165
1 ankles to the bar
1x175

Thursday Mar 15, 2018 #

Note
(rest day)

Term paper+presentation+picking up admitted student I was hosting conspired to make this a day off.

Wednesday Mar 14, 2018 #

Weights 55:00 [1]
ahr:108 max:141

Power clean work--working on technique not necessarily 1RM.
3x45 (just bar)
3x95
2x105
2x115
2x125
2x135
1x145
1x155
A few failed attempts at 165
1x145
1x150
1x155
Almost seems like backward progress but I think the technique focus will ultimately help me push to new maxes in a future workout.
6 AM

Pushups/Situps 4:00 [5]
rhr:48 slept:7.2

APFT PU: 71. 94 points. 6 fewer than a 100. 5 fewer than my all time max
APFT PU: 87. 100 points. 2 fewer than my all time max

Running race 12:05 [4] 2.0 mi (6:02 / mi)
ahr:168 max:191 rhr:48

APFT 2MI run. Came in behind 3 ROTC cadets, so way too slow. But it's a minute faster than my last APFT, and about a minute slower than my fastest 2MI.
My APFT score was 294, my best since commissioning. I just need to bump up those pushups by 6 before the spring APFT and I can finally hit that 300!

First mile was 5:45.
7 PM

Martial Arts 1:30:00 [0]
shoes: Barefoot

Basic technique work
Also included 50 PU

Tuesday Mar 13, 2018 #

11 AM

Biking 24:01 [2] 5.88 mi (14.7 mph)
ahr:127 max:144 rhr:49 slept:4.7

Biking to Y2E2
2 PM

Biking 8:30 [2] 1.6 mi (11.3 mph)
rhr:49

Biking from Y2E2 to Stanford Shopping Center
3 PM

Biking 34:13 [2] 7.06 mi (12.4 mph)
ahr:126 max:149 rhr:49

Biking back home via a scenic route

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