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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Feb 3:

activity # timemileskm+ft
  Martial Arts2 3:30:00
  Running4 2:03:33 16.07(7:41) 25.86(4:47)
  Biking4 1:53:17 25.21(13.4/h) 40.57(21.5/h)
  Orienteering1 1:21:34 6.94(11:45) 11.17(7:18) 105020c
  Trail Running2 1:06:42 8.1(8:14) 13.03(5:07) 1297
  Swimming1 55:09 1.0(55:10) 1.61(34:17)
  Pushups/Situps3 31:48
  Pacing1 29:43 3.5(7.1/h) 5.63(11.4/h)
  Total16 11:51:46 60.82 97.88 234720c
  [1-5]14 8:21:46
averages - sleep:5.3 rhr:49

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Saturday Feb 3 #

7 AM

Running warm up/down 18:47 [4] 2.5 mi (7:31 / mi)
ahr:159 max:169 rhr:46 slept:4.6

Warm up jog to the MVARC meetup.
1: 7:56
2: 7:11
0.5: 7:15
8 AM

Running 33:02 [4] 4.5 mi (7:20 / mi)
ahr:167 max:180 rhr:46

MVARC Steven's Creek run.
1: 7:47
2: 7:21
3: 7:13
4: 7:04
0.5: 7:07
10 AM

Martial Arts (Kenpo) 2:00:00 [0]
rhr:46 shoes: Barefoot

Great session, a friend and I with a black belt teaching just the two of us. Techniques I learned:
1. Capturing Paws A
2. Sharpening the Blade A
3. Escape of the Lamb A
4. Chopping Bamboo A
5. Evading the Samurai A
6. Grasping Honor B
7. Entering the Shrine A
8. Hidden Sword A
Also learned quite a few stances, footwork, strikes, chops, blocks, and kicks!!

Friday Feb 2 #

7 AM

Pacing 29:43 [3] 3.5 mi (7.1 mph)
ahr:146 max:163 rhr:47 slept:4.9

Run in the local area with my MVARC friend. Nice short loop which has a mixture of residential streets and the Stevens Creek bike path.

Pushups/Situps 5:00 [1]
ahr:112 max:126 rhr:47

Quick 1x20 navy seal/jake's abs to demonstrate the workout to my friend. I wonder how Jake is doing and if he realizes how influential his ab exercises have been.
2 PM

Swimming 55:09 [2] 1.0 mi (55:10 / mi)
rhr:47 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows: (I may have accidentally done an extra lap in there somewhere)
8x laps pool jogging 5' depth
8x laps elementary backstroke
8x laps sidestroke
8x laps breaststroke

Thursday Feb 1 #

9 PM

Running 36:17 [4] 5.0 mi (7:15 / mi)
ahr:159 max:177 rhr:50 slept:6.0

Run in the Los Altos neighborhood--Almond run extended out to Cuesta with a short final loop around Clark Rd.
1: 7:46
2: 7:37
3: 7:27
4: 6:40
5: 6:40
11 PM

Pushups/Situps 14:48 [1]
ahr:112 max:143 rhr:50

30 PU 30 SU 30 Rev Crunches 15 Perfect PU 30 Body Weight Squat
25 PU 25 SU 25 Rev Crunches 15 Perfect PU 25 Body Weight Squat
20 PU 20 SU 20 Rev Crunches 15 Perfect PU 20 Body Weight Squat
15 PU 15 SU 15 Rev Crunches 15 Perfect PU 15 Body Weight Squat
Total of 150 Pushups :-)

Wednesday Jan 31 #

6 AM

Running 35:27 [3] 4.07 mi (8:43 / mi)
ahr:142 max:169 rhr:50 slept:6.6

MVARC Wednesday morning Shoreline run. Very enjoyable at a conversation pace and cool to see the blue blood supermoon!
12 PM

Biking 23:08 [2] 4.71 mi (12.2 mph)
ahr:133 max:155 rhr:50

First part of a bike in to classes. I was planning on stopping it here at a bus stop, but the Marguerite shuttle driver said his van was full, so I had to finish out the trip on bike!

Biking 10:27 [3] 2.47 mi (14.2 mph)
ahr:130 max:145 rhr:50

From bus stop in to classes.
5 PM

Biking 27:53 [2] 6.28 mi (13.5 mph)
ahr:135 max:155 rhr:50

Biking back from classes, racing to return before nightfall since I didn't charge my front light. Made a wrong turn--again--but in a different neighborhood. I'm surprised I'm not able to do this blindfolded yet.
7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:50 shoes: Barefoot

My first Kenpo class at Stanford. No data to share as wearing a watch is not allowed. While I've taken combatives in the past, this is my first foray into a direct form of Karate. The club holds classes every Mon, Wed, and Saturday, and I think this could be a great way to diversify my fitness activity while learning useful skills. In some ways I'm coming in with a background because of Army combatives, but I'm coming in with an attitude of total curiosity and openness to how all techniques are taught.
Tonight was sparring--practice jabs, crosses, sidesteps, and quick kicks with foam hand, foot, and shin pads. Part of it had me paired up with other white belts and then 2-3 minute sessions with more senior students. Learned a lot already.
Also did 50 pushups and other conditioning exercises to warm up.

Tuesday Jan 30 #

7 AM

Trail Running 56:19 [3] 7.1 mi (7:56 / mi) +1297ft 6:46 / mi
ahr:133 rhr:53

Lovely trail run in Rancho San Antonio with the Go Far run group. While the terrain there is hilly, nothing here was excessively steep to make it unpleasant or drive the heart rate up too high.
I've noticed that in the parks here, GPS is not always reliable. I got my distance measurement from another runner's GPS, as she assured me this was a 7 mile route despite the 5.77 my fitbit claimed.

Monday Jan 29 #

8 PM

Biking 24:31 [2] 5.59 mi (13.7 mph)
ahr:133 max:153 rhr:51 slept:5.5

Biking to campus via the usual route.
11 PM

Pushups/Situps 12:00 [1]
ahr:104 max:121 rhr:51

45 PU
1x 35's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
Total PU this workout: 115

Biking 27:18 [2] 6.16 mi (13.5 mph)
ahr:131 max:152 rhr:51

Biking back from campus via El Camino Real. While the major road is usually a liability, at 11pm with little traffic it is a viable and more direct route choice--that is, until I make a mistaken turn in a residential area and add on half a mile!

Sunday Jan 28 #

11 AM

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

Coyote Lake 2018 Blue Course
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!
1 PM

Trail Running warm up/down 10:23 [2] 1.0 mi (10:23 / mi)
ahr:137 max:152 rhr:51

Cool down with Tori.

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