Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Feb 10, 2018:

activity

time

miles

+ft

Running

3:01:07

25.63

(7:04)

41.25

(4:23)

Martial Arts

3:00:00

Trail Running

2:03:42

15.13

(8:11)

24.35

(5:05)

2307

Biking

1:32:53

20.79

(13.4/h)

33.46

(21.6/h)

Swimming

49:57

1.0

(49:58)

1.61

(31:03)

Cross Training

20:00

Pushups/Situps

11:58

Total

10:59:37

62.55

100.67

2307

[1-5]

7:59:37

averages - sleep:5.8 rhr:48

2:28

0:00

» now

Saturday Feb 10, 2018 #

8 AM

Trail Running race 37:58 [4] 5.0 mi (7:36 / mi) +1010ft 6:22 / mi
ahr:161 max:184 rhr:49 slept:5.0

Coastal Trail Run Golden Gate trail race. While a few weekends ago I ran the half marathon trail distance at their Crystal Springs event, today I opted for the shorter, 5mi course.
It paid off! I came in 2nd (by 3 seconds behind 1st) out of about 150 runners, and 1st in my age group.
The course was steep uphill for about the first 3rd of the distance, generally downhill for the middle third, and downhill/flat to the finish for the final 3rd. Was next to Rodeo Beach and the Pacific ocean. Really fun!
Still, I'm planning on scaling back up to the half marathon distance in the next CTR race in mid April near Berkeley.

Friday Feb 9, 2018 #

12 PM

Biking 14:37 [2] 3.5 mi (14.4 mph)
ahr:137 max:151 rhr:49 slept:5.9

Biking to bus rendezvous spot.

3 PM

Swimming 49:57 [2] 1.0 mi (49:58 / mi)
rhr:49 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
8x laps pool jogging 4' 9" depth
8x laps elementary backstroke
8x laps sidestroke
8x laps breaststroke

5 PM

Biking 15:56 [2] 3.48 mi (13.1 mph)
ahr:133 max:149 rhr:49

Biking back from the bus drop off.

9 PM

Running 25:39 [3] 3.5 mi (7:20 / mi)
ahr:156 max:171 rhr:49

Breezy jog in the neighborhood.
Paces:
1: 7:30
2: 6:58
3: 7:22
0.5: 7:33

Thursday Feb 8, 2018 #

6 AM

Trail Running 55:57 [4] 7.1 mi (7:53 / mi) +1297ft 6:43 / mi
ahr:157 max:165 rhr:50 slept:5.6

The 7.1mi Rancho San Antonio loop. Fun! I met a couple, Max and Jamie, who were around my same pace except they ran it CW while I ran it CCW. Max said he ran the Kaiser Permanente 1/2 marathon in 1:25:48, so about 5 minutes faster than my time. I might run with them next week as it is good to be challenged by someone slightly faster than you.

Wednesday Feb 7, 2018 #

6 AM

Running 30:37 [4] 4.21 mi (7:16 / mi)
ahr:167 max:188 rhr:48 slept:4.8

The usual Shoreline Wednesday morning run with Lex.
Paces:
1: 7:10
2: 7:21
3: 7:06
4: 7:26
0.21: 7:19

7 AM

Running warm up/down 7:50 [3] 1.02 mi (7:41 / mi)
ahr:155 max:175 rhr:48

Another mile on the bike path to cool down from the run, nice and easy.

6 PM

Cross Training (Crossfit) 20:00 [3]
ahr:144 max:171 rhr:48

Basic crossfit session at Stanford gym with my MVARC friend and certified crossfit instructor Lee. Will be the first of many I'm sure.
Warmup
Partial Cindy (6x 5 pullups-10 pushups-15 squads in 5mins)
Basic kettlebell swing instruction
50 calories on rower
Included 65 Pushups (in Warmup)

7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:48 shoes: Barefoot

Wednesday night Kenpo.
Practiced some basic parrying drills and then went into techniques.
Sharpening the Knife
Capturing Paws
Hidden Sword
Included 30 pushups.

Tuesday Feb 6, 2018 #

11 AM

Biking 26:26 [2] 5.77 mi (13.1 mph)
ahr:133 max:146 rhr:48 slept:6.6

Biking to Y2E2.

6 PM

Biking 35:54 [2] 8.04 mi (13.4 mph)
ahr:137 max:169 rhr:48

Meandering bike back from campus, trying a different route out. Naturally I had just considered the major road I'd be on and neglected to think about which side streets I needed to turn on. So it ended up being fast paced with me disoriented about the quarter of the time--not too different from the old cadet orienteering days! ;-).

11 PM

Running 26:23 [4] 3.8 mi (6:57 / mi)
ahr:153 max:165 rhr:48

Brisk run in the neighborhood, covering some of Castro St. California Ave, Rengstorff to just before central, and back to El Camino.
Paces:
1: 7:19
2: 6:54
3: 6:37
0.8: 6:53

Pushups/Situps 11:58 [1]
ahr:108 max:126 rhr:48

45 PU
1x 40's navy seal abs with 20 Perfect Pushups in the middle
45 PU

Monday Feb 5, 2018 #

Note
rhr:46 slept:7.0 (rest day)

Post-half recovery

7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:46 shoes: Barefoot

Monday night Kenpo!
Practiced three techniques in detail:
-Evading the Samurai
-Chopping Bamboo
-Capturing Paws
Also had an extensive warmup and partnered cool down, which included 55 pushups.

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

C • Congrats! 4

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!

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