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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Feb 11, 2018:

activity # timemileskm+ft
  Martial Arts2 3:00:00
  Trail Running5 2:16:09 16.64(8:11) 26.78(5:05) 2307
  Biking4 1:32:53 20.79(13.4/h) 33.46(21.6/h)
  Running4 1:30:29 12.53(7:13) 20.17(4:29)
  Swimming1 49:57 1.0(49:58) 1.61(31:03)
  Orienteering2 49:20 4.56(10:49) 7.34(6:43)26c
  Cross Training1 20:00
  Pushups/Situps1 11:58
  Total17 10:30:46 55.52 89.35 230726c
  [1-5]15 7:30:46
averages - sleep:6.1 rhr:48

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MoTuWeThFrSaSu

Sunday Feb 11, 2018 #

10 AM

Trail Running warm up/down 11:29 [3] 1.5 mi (7:39 / mi)
ahr:153 max:174 rhr:48 slept:8.0

Warming up prior to orienteering training at Bayfront Park, at a consistent pace.
11 AM

Orienteering 13:43 [3] *** 1.25 mi (10:58 / mi)
ahr:153 max:190 rhr:48

Practice Segment 1: Line-O
Enjoyable, it's useful to be forced to stay in close contact with the map. Made a radial trail error for about 50m before I caught myself to get back in line.

Trail Running 2:42 [2] 0.27 mi (9:59 / mi)
ahr:133 max:188 rhr:48

Jog from Line-O to Compass-O.

Orienteering 25:27 [3] *** 2.35 mi (10:50 / mi)
10c rhr:48

Compass-O across whited out sections inside of trail networks. I found that I was doing a good job of staying on my bearings, until I came across a trail that would make me question whether I was at a trail on the map or not. Good exercise. Somehow my Fitbit didn't keep this, so while I know my distance I borrowed rtculberg's time.
12 PM

Trail Running 9:48 [2] 0.27 mi (36:15 / mi)
ahr:125 max:147 rhr:48

Jog back from Compass-O to the O-tervals, (same start as the Line-O).

Orienteering 10:10 [3] *** 0.96 mi (10:35 / mi)
ahr:154 max:200 16c rhr:48

O-tervals with Riley, Kevin, Julia, and I switching off who started each of four segments.

Trail Running warm up/down 18:15 [4] 2.5 mi (7:18 / mi)
ahr:163 max:208 rhr:48

Cooling down after orienteering training with a full lap around Bayfront Park (2.2 miles), plus an out and back to where my Jeep was parked to get to a round 2.5.
Paces:
1: 7:22
2: 7:14
0.5: 7:09

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.

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