Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Apr 22, 2018:

	activity	#	time	miles		km		+ft
	Orienteering	3	4:30:30	17.39	(15:33)	27.99	(9:40)	2517	40 /	56c	71%
	Martial Arts	2	3:00:00
	Trail Running	3	2:19:33	13.07	(10:41)	21.03	(6:38)
	Running	6	2:11:15	17.88	(7:20)	28.77	(4:34)
	Cross Training	2	1:25:30	0.63		1.01
	Swimming	1	33:57	0.75	(45:16)	1.21	(28:08)
	Biking	2	29:03	6.92	(14.3/h)	11.14	(23.0/h)
	Pushups/Situps	2	26:04
	Pacing	1	18:06	1.9	(9:32)	3.06	(5:55)
	Total	20	15:13:58	58.54		94.2		2517	40 /	56c	71%
	[1-5]	18	12:13:58
averages - sleep:5 rhr:48

3:32

0:00

» now

Sunday Apr 22, 2018 #

Trail Running warm up/down 6:10 [2] 0.67 mi (9:12 / mi)
shoes: Merrill Moab

Jog to the start, along a streamered path

11 AM

Orienteering 2:06:31 [3] **** 7.64 mi (16:34 / mi) +1417ft 14:05 / mi
ahr:134 max:169 spiked:8/16c shoes: Merrill Moab

Good technical course that challenged me. Error was more evenly distributed than in yesterday's course. Moral victory just to get out and do the course after getting what I learned today was a corneal abrasion from yesterday's fiasco. More analysis to follow.

3 PM

Trail Running 1:06:23 [3] 5.0 mi (13:17 / mi)
ahr:149 max:174 shoes: Merrill Moab

Appalachian Trail hike of a section in Harriman State Park. Highlight was the Lemon Squeezer, 1.7mi frim the trailhead.

5 PM

Pushups/Situps 1:30 [3]
ahr:99 max:133

Absolo machine in Class of '62 fitness Rm.

Pushups/Situps 11:33 [2]
ahr:126 max:169

60 PU
1x 35's navy seal abs w/ 12 diamond/12 wide arm PU in the middle
60 PU
Total PU this workout: 144

Day 2 - Lake Welch - Blue - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

9 AM

Running warm up/down 3:03 [3] 0.27 mi (11:17 / mi)
ahr:148 max:156 shoes: Merrill Moab

Easy warmup uphill before course.

10 AM

Orienteering race 2:10:38 [3] **** 8.09 mi (16:09 / mi) +1100ft 14:18 / mi
ahr:129 max:177 spiked:16/24c shoes: Merrill Moab

Horrible. Horrible. Course was on track to be OK until I got slapped in the eye with a tree twig around point 7. Vision mostly recovered but itchiness made it hard to concentrate and I then found it very hard to maintain contact with the map. Recovered mostly towards the end but lost about half an hour (!) on point 9 (wandered along ridgeline and was late to bail) and about 10 minutes on point 12 having mistaken an adjacent clearing for the one I needed. Not a great day. Going to have to make a mental adjustment and determine what a successful Sunday looks like.

Day 1 - Lake Frederick - Blue - Splits

Friday Apr 20, 2018 #

6 AM

Swimming 33:57 [2] 0.75 mi (45:16 / mi)
shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 24 laps of a 25m pool broken up as follows:
12x laps pool jogging 4' 6" depth
4x laps freestyle
6x laps pool jogging 4' 6" depth
2x laps freestyle

Thursday Apr 19, 2018 #

6 AM

Biking 13:58 [3] 3.48 mi (14.9 mph)
ahr:141 max:166

Biking from home to Marguerite bus stop.

12 PM

Biking 15:05 [2] 3.44 mi (13.7 mph)
ahr:128 max:145

Biking back from Marguerite stop

6 PM

Pacing warm up/down 7:04 [2] 0.8 mi (8:50 / mi)
ahr:123 max:147 shoes: New Balance 990v4

Warm up before O practice with Tori, Riley, and Kevin.

Orienteering 13:21 [4] ** 1.66 mi (8:02 / mi)
ahr:165 max:201 spiked:16/16c shoes: New Balance 990v4

Sprint training on Stanford campus courtesy of Riley.
Thanks Riley!!

C • The course... 5

Pacing warm up/down 11:02 [2] 1.1 mi (10:02 / mi)
shoes: New Balance 990v4

Cool down jog after sprint course with Tori, Riley, and Kevin.

Wednesday Apr 18, 2018 #

6 AM

Running warm up/down 20:18 [4] 2.7 mi (7:31 / mi)
ahr:158 max:168 shoes: New Balance 990v4

Run from apartment to MVARC meetup.

Running 30:49 [4] 4.3 mi (7:10 / mi)
ahr:167 max:184 shoes: New Balance 990v4

MVARC Shoreline run.

7 AM

Running warm up/down 18:50 [4] 2.7 mi (6:59 / mi)
ahr:163 max:170 shoes: New Balance 990v4

Cool down back to the apt.

5 PM

Cross Training (Crossfit) 40:30 [3] 0.63 mi (0.9 mph)
ahr:139 shoes: New Balance 990v4

3x
[ 100m sprint
some dumbbell exercise @ 25lbs
10 each side front leaning rest opposite shoulder taps ]
8 min EMOTM Push Press (3x @ 95lbs -- light)
7x
[ 100m sprint
single arm dumbbell full raise from ground x5 ea side
7 PU ]
Total PU: 49
I suck at remembering the names of the exercises, but maybe I can come back and fill this in later.

7 PM

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

Practiced steps of Evading the Samurai, then practiced cross-step portion of stance set kata followed by utilization in Twisted Wing.
Included 50 PU.

Tuesday Apr 17, 2018 #

5 PM

Cross Training (Crossfit) 45:00 [2]

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Warmup: 6 mins AMRAP
10 barbell lunges
10 burpies
10 front leaning row (I think?)
Did 3 sets

Front Squat Progression (light)
3x125
3x135
3x135
4x145
4x135

9 minutes AMRAP:
4x Front Squat at 115lb
8x Ring Row
12x Box Jump through, 24"
16x SLAM BALL (these are fun)

Total PU this workout: 30

6 PM

Trail Running 1:07:00 [3] 7.4 mi (9:03 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Windy trail run with a run buddy. Wish I had better Fitbit results. Amazing scenery and very fun to experience new trails.

Monday Apr 16, 2018 #

5 AM

Pushups/Situps 13:01 [1]
ahr:103 max:119 rhr:48 slept:5.0

60 PU
1x 40's navy seal abs w/ 24 Perfect Pushups in the middle
65 PU
Total PU this workout: 149

Running 23:42 [3] 3.3 mi (7:11 / mi)
ahr:146 max:162 rhr:48 shoes: New Balance 990v4

Recovery run in the neighborhood.

5 PM

Running warm up/down 9:00 [3] 1.18 mi (7:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Apt to Graham Middle School track. What was the actual time? Who knows?! Darn you Fitbit...

6 PM

Running 9:30 [2] 1.0 mi (9:30 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

MVARC group warmup at Graham Middle School.

Running 7:03 [4] 1.25 mi (5:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Compilation of intervals at Graham Middle School track. Ideally this would have been 3 sets of 3 with (light, medium, hard) i.e. decrease 400m time by 5 seconds from 1 to 2 and 2 to 3.
1.1: 1:31
1.2: 1:21
1.3: 1:16
2.1: 1:34
2.2: 1:21
Had to leave after only five due to Kenpo.

Running warm up/down 9:00 [4] 1.18 mi (7:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Return jog back to the apartment. Who knows how long it actually took? Not Fitbit!

7 PM

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

Practiced quick decisions in reacting to an attack from behind (combination of Escape of the Lamb, Capturing Paws, and Twisted Wing)
Included 50 PU

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