Training Log Archive: WileyKyO-TIn the 7 days ending Jan 28, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 28, 2018 #
Orienteering 1:21:34 [4] *** 6.94 mi (11:45 / mi) +1050ft 10:17 / mi
ahr:160 max:178 20c rhr:51 slept:4.5
So this was actually a pretty good race for me! Came in 2/15, +5:15. And well under 10min/km for the first time in a while. My splits printout also tells me (this is cool that this is a built in feature now) that I lost 1:21 on control 12. This fits my experience as I fumbled in the bubble not seeing the rock at first. Otherwise, this course was navigationally pretty clean and physically tough at some points when I chose a shorter route with more climb over other circuitous possibilities. At those times, the most exhausting part was the cow-hove depressions and low rocks which made me choose my footing carefully. But I didn't need gaiters for any part of the course, which was nice. The accuracy of the printed forest/open area boundaries really helped me stay in contact with the map. a lot of BIG features on this course and cross-corridor visibility over most terrain. I think I mostly chose routes well, though for attack points I need to start paying attention to control placement orientation clues to tailor my approach off of what side of a feature the control is on. After the course I realized that blue/red shared most controls so I was able to compare times/strategies with Paul, who I met, and Tori. Thanks BAOC!
Trail Running warm up/down 10:23 [2] 1.0 mi (10:23 / mi)
ahr:137 max:152 rhr:51
Saturday Jan 27, 2018 #
Note
Running warm up/down 17:32 [4] 2.5 mi (7:01 / mi)
ahr:162 max:173 rhr:49 slept:4.5
Running 36:35 [4] 5.0 mi (7:19 / mi)
ahr:162 max:196 rhr:49
Running warm up/down 18:55 [4] 2.5 mi (7:34 / mi)
ahr:158 max:184 rhr:49
Pushups/Situps 19:28 [1]
ahr:116 max:158 rhr:49
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, 2018 #
Biking 24:47 [2] 5.53 mi (13.4 mph)
ahr:137 max:153 rhr:49 slept:4.6
Weights 16:45 [1]
ahr:107 max:126 rhr:49
Weight assisted pullups: 75x10, 60x8, 45x6
3x10 Butterfly w/ 25lb weight ea side
Running warm up/down 3:41 [3] 0.5 mi (7:22 / mi)
ahr:151 max:172 rhr:49
Running warm up/down 3:10 [4] 0.5 mi (6:20 / mi)
ahr:166 max:181 rhr:49 shoes: Nike Rival M8
Running race 5:58 [4] 1.0 mi (5:58 / mi)
ahr:170 max:191 rhr:49 shoes: Nike Rival M8
Running warm up/down 3:31 [4] 0.5 mi (7:02 / mi)
ahr:162 max:168 rhr:49 shoes: Nike Rival M8
Biking 28:25 [3] 6.15 mi (13.0 mph)
ahr:139 max:163 rhr:49
Thursday Jan 25, 2018 #
Orienteering 1:44:08 [3] **** 8.4 mi (12:24 / mi)
ahr:144 max:200 6c rhr:47 slept:6.8
Wednesday Jan 24, 2018 #
Running warm up/down 13:54 [3] 1.88 mi (7:24 / mi)
ahr:159 max:179 rhr:46 slept:7.0
Paces:
1: 7:37
0.88: 7:04
Running 29:59 [5] 4.06 mi (7:23 / mi)
ahr:172 max:191 rhr:46
Paces:
1: 7:37
2: 7:20
3: 7:08 (Lex was pushing me pretty hard around the lake)
4: 7:25
Running warm up/down 17:34 [4] 2.1 mi (8:22 / mi)
ahr:167 max:191 rhr:46
Paces:
1: 8:37
2: 8:08
Tuesday Jan 23, 2018 #
Swimming 53:43 [2] 1.0 mi (53:44 / mi)
rhr:47 slept:7.0 shoes: Barefoot
8x laps pool jogging 4.5' depth
8x laps elementary backstroke
8x laps sidestroke
8x laps breaststroke
Monday Jan 22, 2018 #
Biking 18:15 [2] 3.53 mi (11.6 mph)
ahr:120 max:134 rhr:47 slept:6.9
Biking 17:22 [3] 3.47 mi (12.0 mph)
ahr:138 max:153 rhr:47