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Training Log Archive: WileyKyO-T

In the 7 days ending Mar 26, 2018:

	activity	#	time	miles		km		+ft
	Running	5	2:32:11	21.54	(7:04)	34.67	(4:23)
	Orienteering	3	2:31:19	17.04	(8:53)	27.42	(5:31)	1426	72 /	78c	92%
	Martial Arts	1	1:30:00
	Swimming	1	56:39	1.0	(56:40)	1.61	(35:12)
	Biking	2	49:09	11.85	(14.5/h)	19.07	(23.3/h)
	Pushups/Situps	2	47:25
	Trail Running	1	42:30	6.05	(7:01)	9.74	(4:22)	397
	Total	15	9:49:13	57.48		92.51		1823	72 /	78c	92%
	[1-5]	14	8:19:13
averages - sleep:5.2 rhr:51

3:06

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» now

Monday Mar 26, 2018 #

4 PM

Trail Running 42:30 [3] 6.05 mi (7:01 / mi) +397ft 6:37 / mi
ahr:149 max:171 rhr:52 slept:2.3

About 2/3 earth trails, 1/3 road

Sunday Mar 25, 2018 #

9 AM

Orienteering race 33:47 [4] ** 3.78 mi (8:56 / mi)
ahr:157 max:174 spiked:22/22c rhr:52 slept:4.3 shoes: Merrill Moab

COW Stage 7 middle. My best of 6 COW events! My course was so clean it could have been a Tide ad.
I was very happy with the course even as I wish it would have translated into a higher placement. I'm continuing to claw my way forward and this is a sign of some progress.
Saw Greg on the course for a second day but managed to hold onto him for a bit longer today. When I lost him, I at least didn't lose any momentum for the last ~third of the course.

Middle - Blue - Splits

Saturday Mar 24, 2018 #

10 AM

Orienteering race 1:24:22 [3] ** 9.51 mi (8:52 / mi) +967ft 8:06 / mi
ahr:150 max:174 spiked:18/22c rhr:50 slept:5.2 shoes: Sketcher Sport

COW Stage 6. Took me the first three controls (#2 and #3) to get a mind meld with the map. After that I had a great race, but the course was so fast that there was just no way to recover from losing 12 minutes early on.

3 PM

Pushups/Situps 20:25 [1]
ahr:108 max:130 rhr:51

55 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
45 PU
Total PU this workout: 190

Long - Blue - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2

Note

Well I had hoped to run Stage 5 of COW today, but I didn't get ahead of my last final quickly enough. I'll have to make up for the sprint training elsewhere.
But Saturday and Sunday's courses at Deer Creek Hill look like they will be epic!

10 AM

Running 47:40 [4] 6.35 mi (7:30 / mi)
ahr:158 max:173 rhr:51 slept:5.5

Running to the gym next to Y2E2 from home, with a backpack. For the last stretch of my last final.
Paces:
1: 7:37
2: 7:33
3: 7:32
4: 7:29
5: 7:44 (Had to wait for traffic at Page Mill Blvd)
6: 7:10
0.35: 7:09

6 PM

Swimming 56:39 [3] 1.0 mi (56:40 / mi)
rhr:51 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
6x laps pool jogging 5' depth
6x laps elementary backstroke
6x laps sidestroke
6x laps breaststroke
4x laps freestyle--right leg muscles seized up at end of 4th
1x lap 'wounded' elementary backstroke
2x laps freestyle--left leg muscles seized up at end of 2nd
1x lap 'wounded' elementary backstroke

Nice to celebrate finishing finals but sucks to seize up. I'll have to hydrate better next time I guess.

Thursday Mar 22, 2018 #

10 AM

Biking 24:22 [2] 5.92 mi (14.6 mph)
ahr:130 max:161 rhr:53 slept:6.5

Biking to Y2E2

5 PM

Biking 24:47 [2] 5.93 mi (14.4 mph)
ahr:126 max:154 rhr:53

Biking home from Y2E2

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!

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