Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 11 days ending Feb 26, 2018:

activity

time

miles

+ft

Orienteering

5:51:35

19.65

(17:54)

31.62

(11:07)

58c

Martial Arts

5:00:00

Running

3:08:57

26.7

(7:05)

42.97

(4:24)

Biking

1:07:31

15.1

(13.4/h)

24.3

(21.6/h)

Pushups/Situps

22:36

Total

15:30:39

61.45

98.89

58c

[1-5]

10:30:39

averages - sleep:5.6 rhr:48

3:28

0:00

» now

Monday Feb 26, 2018 #

7 PM

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

Varied instruction focusing on memory of combination moves in techniques and review of techniques already tested. Also learned a new technique, Twisting the Jaw.

11 PM

Running tempo 34:23 [3] 5.0 mi (6:53 / mi)
ahr:151 max:179

Run in the neighborhood with headphones on.
Paces:
1: 7:09
2: 6:42
3: 6:52
4: 6:51
5: 6:44

Sunday Feb 25, 2018 #

9 AM

Orienteering 2:23:12 [3] **** 8.8 mi (16:16 / mi)
16c

NRE at First Water, AZ. Challenging terrain, not a great course for me but about 80% of my lost time came from one control (#9)--where I made some unnecessary assumptions to attack off of trail to a draw without confirming my relative location on the trail first. Result was two futile attacks before I finally bailed out to the trail terminus and found the point easily. Lost over half an hour here--unbelievable but also a reminder that I can make the map fit the terrain I see in front of me too easily.

I had the fastest GO control though!

Blue - Splits

Saturday Feb 24, 2018 #

10 AM

Orienteering 53:49 [3] **** 2.9 mi (18:33 / mi)
11c rhr:48

Sprint course #1 at SWSWK, Needle Point, AZ. Made some big mistakes early on struggling to read the terrain on a 20ft contour interval.

11 AM

Orienteering 46:46 [2] *** 2.25 mi (20:47 / mi)
ahr:130 max:162 10c rhr:48

Sprint course #2 at SWSWK. While this course, on a simplified map mainly showing contours, stream beds, and trails, was much better for me than #1, I had to stop several times due to digestive issues which slowed me down. I got the training value out of this though.

7 PM

Orienteering 1:47:48 [3] *** 5.7 mi (18:55 / mi)
ahr:134 max:190 21c rhr:48

Night Score-O at Needle Vista. I was a little worried given my past Night-O history, but this course went well for me--found all of the points (as did many others). I devised a simple CCW point collection plan and followed it with a lot of caution and only minor hiccups.

Friday Feb 23, 2018 #

11 AM

Pushups/Situps 22:36 [3]
ahr:139 max:170 rhr:48 slept:5.6

45 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
45 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
45 PU
Total PU this workout: 175

12 PM

Biking 15:16 [2] 3.5 mi (13.8 mph)
ahr:135 max:154 rhr:48

Biking to the Marguerite stop

Thursday Feb 22, 2018 #

9 PM

Running tempo 39:56 [4] 5.9 mi (6:46 / mi)
ahr:168 max:195

Neighborhood run--El Camino to Calderon, back around to Regenstorf, Latham to Showers, California, San Antonio, El Camino and back bast the Montrose apartments.
Paces:
1: 7:00
2: 6:59
3: 6:37
4: 6:37
5: 6:41
0.9: 6:38

Wednesday Feb 21, 2018 #

6 AM

Running warm up/down 12:55 [3] 1.9 mi (6:48 / mi)

Warm up jog to the Wednesday MVARC workout.

Running 31:02 [4] 4.5 mi (6:54 / mi)

Shoreline run with Lex. I've gotten a lot faster since I started these weekly runs, while he has stayed about the same.

7 AM

Running warm up/down 16:21 [3] 2.3 mi (7:07 / mi)

Jogging back home from MVARC run, slightly extended.

7 PM

Martial Arts (Kenpo) 2:00:00 [0]

Testing day.
I earned by yellow belt--my first martial arts promotion ever!
50 PU

Tuesday Feb 20, 2018 #

1 PM

Biking 25:50 [2] 5.8 mi (13.5 mph)

Biking to campus

6 PM

Biking 26:25 [2] 5.8 mi (13.2 mph)

Biking back home

Monday Feb 19, 2018 #

7 PM

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

Practiced some parrying/strike combinations and kicks, particularly my new favorite kick, the lunge kick. Also prepped for Wednesday's test and did 30 PU.

Sunday Feb 18, 2018 #

Note
(rest day)

Prioritizing time with Hil before start of her JAOBC. No time for a workout

Saturday Feb 17, 2018 #

Event: Southwest Spring Week

Note
(rest day)

Travelling from Georgia to Virginia; no time for a workout :(

Friday Feb 16, 2018 #

7 PM

Running 17:10 [3] 2.1 mi (8:10 / mi)

Run somewhere in Georgia - pt 1

Running 37:10 [3] 5.0 mi (7:26 / mi)

Run somewhere in Georgia - pt 2

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