Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Jan 12, 2018:

activity

time

miles

+ft

Running

3:51:07

30.73

(7:31)

49.45

(4:40)

144

Biking

1:45:54

19.3

(10.9/h)

31.06

(17.6/h)

Orienteering

1:41:42

8.17

(12:27)

13.15

(7:44)

24c

Pushups/Situps

32:46

Pacing

26:55

3.3

(8:09)

5.31

(5:04)

Total

8:18:24

61.5

98.97

144

24c

averages - sleep:6.4 rhr:49

1:28

0:00

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Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018

1 PM

Orienteering 16:38 [3] ** 1.12 mi (14:51 / mi)
ahr:142 max:173 3c rhr:38 slept:5.0

The practice points for Hard Labor Creek Park consisted of three controls and a notional start/finish. I ran through a loop consisting of S-1-2-3-1-S-2-1. Great practice and it increased my confidence, as I was coming to the points cleanly relying on a variety of terrain features.

2 PM

Orienteering 52:56 [4] *** 3.63 mi (14:35 / mi)
ahr:164 max:185 14c rhr:38

Middle distance course (5.1km straightline) at Hard Labor Creek state park. While I came up just short of my 10min/km goal, I felt that it was overall fairly clean and I mostly stayed in contact with the map and made logical route choices. Came in 6th out of around 20.

3 PM

Running warm up/down 8:42 [3] 1.0 mi (8:42 / mi)
ahr:149 max:169 rhr:38

Post-course cool down jog on roads in the park.

Blue Middle distance - Splits

Thursday Jan 11, 2018 #

7 AM

Pacing 26:55 [4] 3.3 mi (8:09 / mi)
ahr:155 max:166 rhr:41 slept:7.7

Ran the Almond loop with a friend from MVARC at conversational pace.
Splits:
1: 7:57
2: 8:29
3: 7:56
0.3: 2:31

8 AM

Pushups/Situps 14:26 [1]
ahr:95 max:141 rhr:41

40 PU
1x 40's Navy Seal abs with 10x 'perfect pushup' in the middle
40 PU (total of 90 PU)

9 AM

Orienteering 32:08 [4] ** 3.42 mi (9:24 / mi)
ahr:152 max:177 7c rhr:41

Intermediate permanent course at Vasona Lake County Park to facilitate getting back into an orienteering mindspace. Fairly easy navigation, but my most significant error was from selecting a route choice over a dam not noticing the fence lines on the map. Construction in the park blocking off certain options added an intermittent layer of complexity. Did I just invent a new event category, construction-O?

Wednesday Jan 10, 2018 #

6 AM

Running 34:45 [4] 4.5 mi (7:43 / mi)
ahr:153 max:179 rhr:44 slept:6.0

Moderate run from Rock rd along the Permanente Creek Trail to and around Shoreline Lake.
Splits:
1: 7:53 128/147
2: 7:50 154/168
3: 7:36 162/179
4: 7:40 164/169
0.5: 3:47 164/171

1 PM

Biking 16:01 [2] 3.5 mi (13.1 mph)
ahr:126 max:148 rhr:44

A different bike route to Stanford; this one's terminus is at a medical centre off campus but serviced by Stanford's free shuttle. An improvement over some of the experience of yesterday's ride, at the cost of a little more time to get to campus if the bike to bus layover is not executed efficiently.
While I think I will ride or perhaps even run in the full 6 miles from apartment to classroom occasionally--or take the dish route, I think this will be my go-to option. Easy to read on the shuttle.

6 PM

Biking 17:56 [1] 3.5 mi (11.7 mph)
ahr:104 max:119 rhr:44

More leisurely ride back home after classes.

Tuesday Jan 9, 2018 #

10 AM

Biking 29:43 [2] 5.7 mi (11.5 mph)
ahr:129 max:148 rhr:60 slept:7.0

Biking from apartment to campus via Bol Park bike path and Escondido. About three intersections that created some idle time, at 1.2, 2.7, and 4.25 miles.

6 PM

Biking 9:13 [1] 1.4 mi (9.1 mph)
ahr:111 max:133 rhr:60

Ride from one side of campus to the track on the other side. In the dark it was hard to tell sometimes if a path around a corner was easily navigable. Sure would come in handy to have a sprint map of the area!

Running warm up/down 3:40 [3] 0.5 mi (7:20 / mi)
ahr:134 max:140 rhr:60

1/2 mile warm up on the track in my usual running shoes.

Running warm up/down 3:10 [2] 0.5 mi (6:20 / mi)
ahr:132 max:144 rhr:60 shoes: Nike Rival M8

1/2 mile warmup in my brand new track shoes.

Running race 6:08 [3] 1.0 mi (6:08 / mi)
ahr:143 max:182 rhr:60 shoes: Nike Rival M8

Mile run for time on track--will try to get a time trial in about once weekly as I work towards my mile time goal.

Running warm up/down 3:49 [4] 0.5 mi (7:38 / mi)
ahr:156 max:172 rhr:60 shoes: Nike Rival M8

Cool down after the mile after a 400m walk. I'm not sure why my heart rate showed this effort as more intense than that of the mile, but IIWII.

7 PM

Biking 33:01 [2] 5.2 mi (9.4 mph)
ahr:127 max:149 rhr:60

For the bike back home, I tried out taking a route heavy on El Camino Real, a major road connecting Palo Alto and Mountain View. With it being a major road, however, I had to cross a number of major intersections and more hazards than the route I took this morning. This turbulence is reflected in the fact that the route was 10% shorter in distance but 10% longer in time! The upside is that it was well lit, but once I get a working light on my bike that will no longer be a decisive factor.

Monday Jan 8, 2018 #

5 PM

Running 13:03 [4] 1.65 mi (7:55 / mi)
ahr:156 max:174 rhr:52 slept:7.5

After my last class of the day (well, it will be my only class once I've finished my enrollment swap) I changed into running clothes and ran from the Hoover institution to the Stanford Dish parking lot. At 16lbs, backpack did not add much weight. Exactly 10 minutes in zone 4.
Splits:
1: 7:30 148/170
0.65: 5:33 168/174

11 PM

Running 25:26 [4] 3.5 mi (7:16 / mi)
ahr:156 max:178 rhr:52

Moderate/brisk neighborhood run. Started with my almond run 3.3mi route and added slight distance at the end. Rainy, but that only annoyed me when I was walking waiting for my GPS to lock in.
Splits:
1: 7:14 129/142
2: 7:36 166/176
3: 7:03 166/173
4: 3:32 172/178

Pushups/Situps 18:20 [1]
ahr:108 max:160 rhr:52

33 PU
1x 30's Navy Seal abs with 15 'perfect pushup' reps in middle
27 PU
1x 25's Navy Seal abs with 15 'perfect pushup' reps in middle
25 PU
[workout total of 115 PU]

Sunday Jan 7, 2018 #

7 AM

Running 34:28 [3] 4.58 mi (7:32 / mi) +144ft 7:18 / mi
rhr:52 slept:7.8

"Out" half of a 9 mile run along the Los Gatos trail. Some minor elevation change throughout constituting net uphill. I don't trust what my watch's heart rate reader said for this run, that it was in zone 2. I ran between miles 1 and 4 faster than I had intended because a runner ahead of me made an appealing rabbit to chase--which led me to decide to take a five minute break at the turnaround.
Splits:
1: 8:12
2: 7:40
3: 7:20
4: 7:23
0.5: 3:55

Running 33:44 [4] 4.5 mi (7:30 / mi)
ahr:162 max:180 rhr:52

"Back" half of a 9 mile run along the Los Gatos trail. Picking up after a short break, I think my heart rate tracked was probably accurate. Almost entirely a zone 4 workout.
Splits:
1: 7:46 152/164 -69ft
2: 7:37 162/168 -10ft
3: 7:13 165/171 -52ft
4: 7:19 166/171 -16ft
0.5: 3:55 3:48 166/180 -3ft

Saturday Jan 6, 2018 #

8 AM

Running warm up/down 18:25 [3] 2.5 mi (7:22 / mi)
ahr:141 max:177 rhr:42 slept:3.8

Run from apartment to Shoreline Starbucks.
Splits:
1: 7:28 125/136
2: 7:24 144/170
0.5: 3:32 168/177

Running 26:19 [4] 3.5 mi (7:31 / mi)
ahr:165 max:179 rhr:42

Group run with the Mountain View Area Running Club (MVARC). My second meetup with them. Ran along the Stevens Creek train to the second bridge and back around, settling into a roughly 7:30 pace after the first mile with a guy named Tyler, and then picking it up over the last mile. A great group and this may become a Saturday morning tradition when I'm not travelling.
Splits:
1: 8:02 150/169
2: 7:33 167/170
3: 7:14 173/178
0.5: 3:30 174/179

9 AM

Running warm up/down 19:28 [4] 2.5 mi (7:47 / mi)
ahr:163 max:177 rhr:42

Run to apartment from Shoreline Starbucks.
Splits:
1: 7:56 154/168
2: 7:51 167/176
0.5: 3:41 173/177

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