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Training Log Archive: WileyKyO-T

In the 7 days ending Jan 27:

activity # timemileskm+ft
  Running5 2:30:49 20.54(7:21) 33.06(4:34)
  Trail Running2 2:02:20 14.5(8:26) 23.34(5:15) 2190
  Orienteering1 1:44:08 8.4(12:24) 13.52(7:42)6c
  Biking4 1:28:49 18.68(12.6/h) 30.06(20.3/h)
  Swimming1 53:43 1.0(53:44) 1.61(33:23)
  Pushups/Situps1 19:28
  Weights1 16:45
  Total14 9:16:02 63.12 101.58 21906c
averages - sleep:6 rhr:48

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Saturday Jan 27 #

Note

January 2018 is already my most active month on Attackpoint ever. Hell yeah.
8 AM

Running warm up/down 17:32 [4] 2.5 mi (7:01 / mi)
ahr:162 max:173 rhr:49 slept:4.5

Warm up -- Apartment to MVARC meetup.

Running 36:35 [4] 5.0 mi (7:19 / mi)
ahr:162 max:196 rhr:49

MVARC main run, along Stevens Creek trail. I extended the distance somewhat to get the full 5.
9 AM

Running warm up/down 18:55 [4] 2.5 mi (7:34 / mi)
ahr:158 max:184 rhr:49

Jog back to the apartment at a slightly more relaxed clip.
9 PM

Pushups/Situps 19:28 [1]
ahr:116 max:158 rhr:49

40 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
35 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
35 PU
Total PU this workout: 150

Friday Jan 26 #

11 AM

Biking 24:47 [2] 5.53 mi (13.4 mph)
ahr:137 max:153 rhr:49 slept:4.6

Biking to Stanford gym.

Weights 16:45 [1]
ahr:107 max:126 rhr:49

4x10 Wide-grip standing barbell curl
Weight assisted pullups: 75x10, 60x8, 45x6
3x10 Butterfly w/ 25lb weight ea side
12 PM

Running warm up/down 3:41 [3] 0.5 mi (7:22 / mi)
ahr:151 max:172 rhr:49

Easy 2 laps on the track in normal shoes.

Running warm up/down 3:10 [4] 0.5 mi (6:20 / mi)
ahr:166 max:181 rhr:49 shoes: Nike Rival M8

2 laps warmup in track shoes.

Running race 5:58 [4] 1.0 mi (5:58 / mi)
ahr:170 max:191 rhr:49 shoes: Nike Rival M8

Timed mile (1600m, close enough)! Back under a six minute mile and inching closer to my resolution of a 5 minute mile by year's end--down from 6:09 three weeks ago.

Running warm up/down 3:31 [4] 0.5 mi (7:02 / mi)
ahr:162 max:168 rhr:49 shoes: Nike Rival M8

2 lap cool down after the mile to round out the workout.
3 PM

Biking 28:25 [3] 6.15 mi (13.0 mph)
ahr:139 max:163 rhr:49

Biking back from classes.

Thursday Jan 25 #

9 AM

Orienteering 1:44:08 [3] **** 8.4 mi (12:24 / mi)
ahr:144 max:200 6c rhr:47 slept:6.8

Practice long legs at Las Trampas, focusing on route efficiency in hilly muddy terrain and microterrain near my imaginary controls.

Wednesday Jan 24 #

6 AM

Running warm up/down 13:54 [3] 1.88 mi (7:24 / mi)
ahr:159 max:179 rhr:46 slept:7.0

Running to MVARC run start.
Paces:
1: 7:37
0.88: 7:04

Running 29:59 [5] 4.06 mi (7:23 / mi)
ahr:172 max:191 rhr:46

MVARC run in Shoreline Park.
Paces:
1: 7:37
2: 7:20
3: 7:08 (Lex was pushing me pretty hard around the lake)
4: 7:25
7 AM

Running warm up/down 17:34 [4] 2.1 mi (8:22 / mi)
ahr:167 max:191 rhr:46

Return run from trailhead.
Paces:
1: 8:37
2: 8:08

Tuesday Jan 23 #

1 PM

Swimming 53:43 [2] 1.0 mi (53:44 / mi)
rhr:47 slept:7.0 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
8x laps pool jogging 4.5' depth
8x laps elementary backstroke
8x laps sidestroke
8x laps breaststroke

Monday Jan 22 #

10 AM

Biking 18:15 [2] 3.53 mi (11.6 mph)
ahr:120 max:134 rhr:47 slept:6.9

Easy bike ride to the Marguerite shuttle spot.
6 PM

Biking 17:22 [3] 3.47 mi (12.0 mph)
ahr:138 max:153 rhr:47

Bike ride back--unusually, a faster time than the morning ride in.

Sunday Jan 21 #

9 AM

Trail Running race 1:48:56 [4] 13.1 mi (8:19 / mi) +2190ft 7:11 / mi
ahr:158 max:179 rhr:44 slept:5.1

My first ever half marathon -- and a trail race at that. First mile was DOWNHILL; then five excruciating miles uphill to the aid station, 1.2 more miles uphill to the turn around, back to the aid station and back down the hill via an alternate route. From miles 3-6 it did not seem like the hill would ever end, but I kept a jog up and endured it. The last four miles were unmitigated fun with a steady descent and another runner nipping at my heels (finished just ahead of her). I don't think this will be the last trail race I do--it really took me to great lows and highs coupled with an incredible atmosphere surrounded by other endurance runners also struggling but encouraging.

I ended up in 10th out of 121 runners, but 3rd in my age group so I got a medal.
1 PM

Trail Running 13:24 [4] 1.4 mi (9:34 / mi)
ahr:161 max:169 rhr:44 shoes: Barefoot

After the trail run, I drove up to Baker Beach in San Francisco, which overlooks the Golden Gate Bridge. After soaking my legs, I ran barefoot from one end of the beach to the other and back, sometimes trudging through encroaching waves. Much fun and I think it helped recovery from the race.

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