Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Mar 21, 2018:

activity

time

miles

+ft

Orienteering

2:59:53

16.06

(11:12)

25.85

(6:58)

2309

110 /

124c

88%

Running

2:55:25

25.54

(6:52)

41.1

(4:16)

Martial Arts

1:30:00

Pushups/Situps

29:00

Weights

20:00

Trail Running

11:30

1.36

(8:27)

2.19

(5:15)

Total

8:25:48

42.96

69.14

2309

110 /

124c

88%

[1-5]

6:55:48

averages - sleep:6.2 rhr:51

3:06

0:00

» now

Wednesday Mar 21, 2018 #

6 AM

Running warm up/down 14:42 [3] 2.2 mi (6:41 / mi)
ahr:141 max:169 rhr:51 slept:5.6

Warm up from the apartment to the MVARC meetup.
Paces:
1: 6:47
2: 6:30
0.2: 6:54

Running 33:21 [4] 4.75 mi (7:01 / mi)
ahr:155 max:175 rhr:51

The Shoreline run with some added distance from doubling back to collect a slower runner new to the route.
Paces:
1: 7:22
2: 7:05
3: 6:48
4: 6:56
0.75: 6:45

I've been on a tear listening to irish punk/rock since St. Patty's day, so I had the refrain of "Chip" by the Real McKenzies stuck in my head. The refrain is as follows:

A lemon grows a pip
A yard will build a ship
As Satan is my master
I will get you, Chip

In my mind I adapted this for a running theme, to the following:

A lemon grows a pip
A yard will build a ship
*If you want to get faster
*Now, it's all up in the hip

The second time I serenaded my friend Lex with this improved chorus, he replied "There is some truth to that"

7 AM

Running warm up/down 15:20 [4] 2.2 mi (6:58 / mi)
ahr:161 max:168 rhr:51

Cool down to the apartment from the MVARC meetup.
Paces:
1: 6:56
2: 6:54
0.2: 7:16

11 AM

Orienteering 33:10 [4] *** 3.75 mi (8:51 / mi) +459ft 7:56 / mi
ahr:159 max:179 spiked:32/34c rhr:51

Urban Middle at Mills College, Oakland CA. Fun but the damp conditions necessitated more caution than usual.
Pretty much clean navigation but a couple legs I took non-ideal routes around linear out of bounds areas (creek). If the creek hadn't been labelled as out of bounds I would have surely crossed through it multiple times.

7 PM

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

Learned Kata #1
Practiced Twisted Jaws
Also included 50 PU

Urban Middle - Blue - Splits

Tuesday Mar 20, 2018 #

2 PM

Pushups/Situps 27:00 [1]
ahr:112 max:167 rhr:51 slept:6.7

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
48 PU
Total PU this workout: 198

6 PM

Running warm up/down 2:17 [2] 0.27 mi (8:27 / mi)
ahr:125 max:140 rhr:51

PARC intervals warm up

Running intervals 2:41 [5] 0.5 mi (5:22 / mi)
ahr:177 max:195 rhr:51

PARC intervals 800m sprint #1. My fastest. Came in right behind Mark.

Running intervals 2:48 [5] 0.5 mi (5:36 / mi)
ahr:174 max:189 rhr:51

PARC intervals 800m sprint #2.

7 PM

Running intervals 2:50 [5] 0.5 mi (5:40 / mi)
ahr:174 max:182 rhr:51

PARC intervals 800m sprint #3. Took my shirt off for this one and the rest of the intervals & felt faster despite evidence to the contrary.

Running intervals 2:51 [5] 0.5 mi (5:42 / mi)
ahr:174 max:189 rhr:51 shoes: Nike Rival M8

PARC intervals 800m sprint #4. Wore my track shoes for this one and for the 1000m intervals.

Running intervals 3:49 [4] 0.62 mi (6:09 / mi)
ahr:169 max:176 rhr:51 shoes: Nike Rival M8

PARC intervals 1000m sprint #1. Noticeably fell into a slightly lower gear as compared to 800m.

Running 3:43 [4] 0.62 mi (6:00 / mi)
ahr:165 max:173 rhr:51 shoes: Nike Rival M8

PARC intervals 1000m sprint #2. Decent.

Running warm up/down 3:49 [4] 0.53 mi (7:12 / mi)
ahr:160 max:186 rhr:51 shoes: Nike Rival M8

Track cool down after PARC intervals

Running warm up/down 16:20 [3] 2.0 mi (8:10 / mi)
ahr:140 max:164 rhr:51

Road cool down with Tori along campus dr, ECR, and galvez. Felt good. I think I will come to more PARC workouts, fun working out with old and new friends!

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.

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