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Training Log Archive: WileyKyO-T

In the 7 days ending Apr 9, 2018:

activity # timemileskm+ft
  Running11 5:55:40 47.77(7:27) 76.88(4:38) 169
  Orienteering3 2:19:19 15.02(9:17) 24.17(5:46) 65653 /62c85%
  Martial Arts1 1:30:00
  Biking3 54:37 13.31(14.6/h) 21.42(23.5/h)
  Pushups/Situps3 52:33
  Trail Running1 51:08 7.1(7:12) 11.43(4:29) 1297
  Swimming1 45:19 1.0(45:20) 1.61(28:10)
  Total21 13:08:36 84.2 135.51 212253 /62c85%
  [1-5]20 11:38:36
averages - sleep:5.6 rhr:47

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Monday Apr 9, 2018 #

6 PM

Running 26:08 [3] 3.5 mi (7:28 / mi)
ahr:152 rhr:46 slept:3.6 shoes: New Balance 990v4

Recovery run in the neighborhood

Pushups/Situps 12:57 [3]

60 PU
1x 40's navy seal abs w/ 24 Perfect Pushups in the middle
60 PU
Total PU this workout: 144
7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:46 shoes: Barefoot

Stance practice
Twisting Jaws
Flapping Wing

Included 20 PU

Sunday Apr 8, 2018 #

10 AM

Running warm up/down 3:57 [2] 0.5 mi (7:54 / mi)
ahr:124 rhr:46 slept:5.6 shoes: Merrill Moab

Warm up prior to middle course, next to VOA park lake.

Orienteering 36:30 [3] *** 4.28 mi (8:32 / mi)
ahr:152 spiked:20/21c rhr:46 shoes: Merrill Moab

Final middle of Flying Pig. I lost the majority of my time on one control, #2, about 2 minutes, because I didn't see the contrast between the light green/yellow on the map and thus got a little disoriented. But clean from there on out. Even so, according to the split analysis an error free course would only have raised me from #7 to #6--what does that mean?
11 AM

Running long 1:28:28 [3] 11.18 mi (7:55 / mi)
ahr:140 rhr:46 shoes: New Balance 990v4

RESOLUTION RUN 1.1

This weekend I met my first new year's resolution of 2018 by making it two consecutive weekend meets at 10 min/km or better for every race. As simple as this may be to many, in past years this goal was constantly elusive for me. But now I have cleared this admittedly low bar.

So to celebrate a 2018 resolution met, I ran 20.18 miles after the middle course. Of course, when I told the Big Blue 3 (Greg/Will/Eric) about what I was about to do, they thought of easier ways I could commemorate the moment, like running for 20 mins 18 sec or a 20.18 km run (since orienteering is in metric anyway). But I was already committed to a route at that point.

This is the first section, from Voice of America Park to Cottell park CCW in Mason, OH. Easy pace but challenging nonetheless!
1 PM

Running long 1:07:36 [3] 9.0 mi (7:31 / mi)
ahr:142 max:170 rhr:46 shoes: New Balance 990v4

RESOLUTION RUN 1.2

After a 13 minute pit stop in Cottell Park, I finished my CCW loop back to Voice of America MetroPark, and ran 1.5 laps around the main lake to get to my exact distance needed. Legs were very tired, but it marked the resolution accomplishment well!

OCIN_Sunday_Middle_VOA_Park_7 Blue - Splits

Saturday Apr 7, 2018 #

10 AM

Orienteering 1:02:39 [3] ** 7.19 mi (8:43 / mi)
ahr:154 max:175 spiked:21/24c rhr:48 slept:6.3 shoes: Merrill Moab

Flying Pig course at Deer Creek Park (formerly Weatherwax golf course).
Pretty clean and fast. The well developed golf cart trail network was a great asset and vegetation boundaries were clear and useful. Elevation gain was not an issue.
The most notable moment of this course came towards the end, from 23 to 24 (right before GO control). At 23, the straightline bisected a long but narrow lake. It is debatable whether the better land route choice was to go CW or CCW around the lake. I did neither--I swam through (about 40m). This got me exactly where I wanted in relation to the control, though with reduced leg turnover into the finish from the cold water. But I won the leg with 2:00--24 seconds faster than anyone else--so it worked. While it is a first for me to actually SWIM between two controls, it was within the rules and was apparently a hot topic as I had people ask me "Are you the swimmer?" even after I had changed into dry clothes. Good times...
12 PM

Running warm up/down 15:56 [3] 2.0 mi (7:58 / mi)
ahr:140 rhr:48 shoes: Merrill Moab

Easy cool down on the former golf course that formed the majority of today's map. After my pants dried out enough.
2 PM

Pushups/Situps 13:18 [3]
ahr:113 max:134 rhr:48 slept:6.3

60 PU
1x 40's navy seal abs w/ 10 wide arm/10 diamond in the middle
60 PU
Total PU this workout: 140

OCIN_Saturday_Classic_Elk_Creek_7 Blue - Splits

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 
10 AM

Running 51:55 [4] 7.0 mi (7:25 / mi)
ahr:157 max:169 rhr:47 slept:1.0 shoes: New Balance 990v4

Jogging through a suburb in Ohio. Stopped from time to time to take pictures.
4 PM

Orienteering 40:10 [4] *** 3.55 mi (11:19 / mi) +656ft 9:38 / mi
ahr:159 max:177 spiked:12/17c rhr:47 shoes: Merrill Moab

Middle course at Pyramid Hill. Made some dumb, very avoidable mistakes--especially around my old antagonist the dark green. More analysis to follow later. Not a disaster and great when speed was needed, but not as clean as I want (splits say 5:27 missed and I believe it) and I need to focus on picking out some fine but important details like quickly assessing the contour differences of two otherwise similar routes. And not run through dark green.

OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_7 Blue - Splits

Thursday Apr 5, 2018 #

1 PM

Swimming 45:19 [2] 1.0 mi (45:20 / mi)
shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
12x laps pool jogging 4' 6" depth
4x laps freestyle
12x laps pool jogging 4' 6" depth
4x laps freestyle

Wednesday Apr 4, 2018 #

6 AM

Running warm up/down 7:34 [3] 1.08 mi (7:00 / mi)
ahr:139 max:158 rhr:47 slept:4.4 shoes: New Balance 990v4

Warm up part #1: Apartment to RR tracks where I had to wait for the Caltrain.

Running warm up/down 7:05 [4] 1.08 mi (6:34 / mi)
ahr:162 max:191 rhr:47 shoes: New Balance 990v4

Warm up part #2: RR tracks to Permanente Creek Trailhead.

Running 32:26 [4] 4.6 mi (7:03 / mi)
ahr:157 max:171 rhr:47 shoes: New Balance 990v4

MVARC Shoreline run with Lex--basically the usual Wednesday morning.
Paces:
1: 7:21
2: 6:45
3: 6:45
4: 7:05
0.6: 7:23
7 AM

Running warm up/down 8:04 [4] 1.08 mi (7:28 / mi)
ahr:158 max:166 rhr:47 shoes: New Balance 990v4

Cool down part #1: Permanente Creek Trailhead to RR tracks where I had to wait for the Caltrain.

Running warm up/down 7:39 [4] 1.08 mi (7:05 / mi)
ahr:157 max:175 rhr:47 shoes: New Balance 990v4

Cool down part #2: RR tracks to home.
11 PM

Pushups/Situps 26:18 [1]
ahr:101 max:127 rhr:47 slept:2.0

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
50 PU
Total PU this workout: 200

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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