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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WileyKyO-T

In the 1 days ending Apr 3, 2018:

activity # timemileskm+ft
  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
  Running3 38:52 5.67(6:51) 9.12(4:16) 169
  Total7 2:24:37 26.08(5:33) 41.97(3:27) 1466
averages - sleep:4.6 rhr:47

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Tu

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!

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