Training Log Archive: WileyKyO-TIn the 7 days ending Feb 4, 2018:
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Sunday Feb 4, 2018 #
8 AM
Running race 1:30:38 [5] 13.1 mi (6:55 / mi)
ahr:173 max:185 rhr:46 slept:5.8
Kaiser Permanente Half Marathon -- my first road half.
The course itself was fast, with a slight negative downhill which comes around the middle of the race passing from Golden Gate park to Ocean View ave. While my goal was 1:30, I came close and interestingly was on pace if it is true that I ran 13.2 like my fitbit tells me I did. For reference, my half marathon split from the New Oreans Rock n' Roll Marathon around this time three years ago was 1:30:59. So the 90 minute barrier remains to be broken! While I was hoping to be slightly faster, I really gave it my all and it was a real challenge.
Paces:
1: 6:41
2: 6:20 !
3: 6:43
4: 6:43
5: 6:53
6: 6:29 (much of the downhill into 7)
7: 6:36
8: 6:53
9: 7:06
10: 7:07
11: 7:11
12: 7:07
13: 7:12
0.1: 7:32
The course itself was fast, with a slight negative downhill which comes around the middle of the race passing from Golden Gate park to Ocean View ave. While my goal was 1:30, I came close and interestingly was on pace if it is true that I ran 13.2 like my fitbit tells me I did. For reference, my half marathon split from the New Oreans Rock n' Roll Marathon around this time three years ago was 1:30:59. So the 90 minute barrier remains to be broken! While I was hoping to be slightly faster, I really gave it my all and it was a real challenge.
Paces:
1: 6:41
2: 6:20 !
3: 6:43
4: 6:43
5: 6:53
6: 6:29 (much of the downhill into 7)
7: 6:36
8: 6:53
9: 7:06
10: 7:07
11: 7:11
12: 7:07
13: 7:12
0.1: 7:32
10 AM
Trail Running warm up/down 29:47 [3] 3.03 mi (9:50 / mi)
ahr:151 max:163 rhr:46
Post-half marathon, I decided to check out the Coastal trail that starts and finished at Land's End in San Francisco, for recovery purposes. It is a really nice hike. I jogged this at an easy pace while stopping from time to time to snap pictures of the ocean and Golden Gate bridge.
Once I finished, I climbed on some ruins to a small secluded beach. Nothing like some cold ocean water for the legs! I call it ocean therapy. Land's End is awesome!
Once I finished, I climbed on some ruins to a small secluded beach. Nothing like some cold ocean water for the legs! I call it ocean therapy. Land's End is awesome!
Saturday Feb 3, 2018 #
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.
Paces:
1: 7:56
2: 7:11
0.5: 7:15
Paces:
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.
Paces:
1: 7:47
2: 7:21
3: 7:13
4: 7:04
0.5: 7:07
Paces:
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!!
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, 2018 #
7 AM
Pacing 29:43 [3] 3.5 mi (8:29 / mi)
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
8x laps pool jogging 5' depth
8x laps elementary backstroke
8x laps sidestroke
8x laps breaststroke
Thursday Feb 1, 2018 #
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.
Paces:
1: 7:46
2: 7:37
3: 7:27
4: 6:40
5: 6:40
Paces:
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 :-)
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, 2018 #
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.
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, 2018 #
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.
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, 2018 #
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
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!