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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Sep 7, 2008:

activity # timemileskm+ft
  Running4 1:36:18 13.45(7:10) 21.64(4:27)
  Cross Training1 43:13 2.8(3.9/h) 4.51(6.3/h)
  Orienteering1 41:39 2.36(17:38) 3.8(10:58)
  Weights1 18:00
  Pushups/Situps2 13:27
  Total6 3:32:37 18.61 29.95

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MoTuWeThFrSaSu

Sunday Sep 7, 2008 #

Pushups/Situps 1:18 [5]

58 pushups; max since last APFT, still a long ways to go. I was better at pushups during plebe year than now.

Saturday Sep 6, 2008 #

Cross Training 43:13 [3] 2.8 mi (3.9 mph)
ahr:148 max:177 shoes: New Balance 473 pair 2

Ultimate Frisbee on the best team that could possibly assembled: Lon, Fuhriman, Keyser, Mrs. Major Campbell, and several other key players.
C • flattery will get you nowhere... 3

Friday Sep 5, 2008 #

Orienteering 41:39 [5] 3.8 km (10:58 / km)
shoes: New Balance 473 pair 2

Time trial to Campbell house; distance is straight-line

Running 7:08 [4] 1.06 mi (6:44 / mi)
shoes: New Balance 473 pair 2

Run back from Campbell house to barracks with laptop, power cord, and full stomach.

Wednesday Sep 3, 2008 #

Running 36:45 [5] 5.61 mi (6:33 / mi)
ahr:178 max:192 shoes: New Balance 473 pair 2

Cragston run

Tuesday Sep 2, 2008 #

Running 9:38 [3] 1.13 mi (8:31 / mi)
ahr:135 max:147 shoes: New Balance 473 pair 2

Jog to 2MI course for speed workout

Running 1:08 [5] 0.24 mi (4:44 / mi)
ahr:137 max:184 shoes: New Balance 473 pair 2

first 400m

Running 1:14 [5] 0.24 mi (5:09 / mi)
ahr:141 max:184 shoes: New Balance 473 pair 2

Second 400m

Running 2:44 [5] 0.5 mi (5:28 / mi)
ahr:147 max:189 shoes: New Balance 473 pair 2

First 800m

Running 1:25 [5] 0.25 mi (5:40 / mi)
ahr:149 max:189 shoes: New Balance 473 pair 2

Third 400m

Running 1:16 [5] 0.24 mi (5:17 / mi)
ahr:150 max:189 shoes: New Balance 473 pair 2

Fourth 400m

Running 2:48 [5] 0.49 mi (5:43 / mi)
ahr:154 max:191 shoes: New Balance 473 pair 2

Second 800m

Running 3:45 [2] 0.37 mi (10:09 / mi)
ahr:154 max:191 shoes: New Balance 473 pair 2

Slow jog to PU/SU area. I walked back, so there is no entry for that.

Pushups/Situps 12:09 [3]
shoes: New Balance 473 pair 2

45 PU
1x25's
2x5 ATTB
1x4 ATTB

Weights 18:00 [3]
shoes: New Balance 473 pair 2

Bench Press:
6x135
7x135
2x4x145
2x155
1x155
1x165
1x170
2x4x135
Dips:
2x6xBW

Monday Sep 1, 2008 #

Note

A new girlfriend AND new running shoes...could the weekend have been any better?

Note

New Ankles to the Bar max: 10 reps for 20 points of CFC scale.

Running warm up/down 10:31 [2] 1.29 mi (8:09 / mi)
ahr:131 max:146 shoes: New Balance 473 pair 2

Slow warm-up run down to the track with a buddy.

Running race 59 [5] 0.4 km (2:27 / km)
shoes: New Balance 473 pair 2

This was the heart of tonight's workout: A CFC 400m sprint.
From hs track, I recalled running a 56 second relay split giving it everything I had. I rested for a minute from my warmup and had my buddy time me and count out time intervals of 15 seconds. I gave it 100% and rolled past the finish point at 59.4 seconds, just maxing the event. Since this is in the same category as the shuttle run, which I maxed, I now have 5 extra credit points from that category. PT is not only free, it pays!

Running warm up/down 16:57 [3] 1.78 mi (9:31 / mi)
ahr:148 max:183 shoes: New Balance 473 pair 2

After letting my buddy run a split, we ran to the end of the 2MI course (I ran into another friend along the way) and ran back and up via Ike Hall. Slower pace, yet higher heart rate earns higher intensity, either due to net uphill or the fact I had just ran a max 400m.

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