Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Apr 3, 2018:

	activity	#	time	miles		km		+ft
	Trail Running	3	3:43:58	26.9	(8:20)	43.29	(5:10)	3790
	Running	6	3:09:46	25.98	(7:18)	41.81	(4:32)	3945
	Martial Arts	1	1:30:00
	Pacing	2	1:11:06	6.85	(10:23)	11.02	(6:27)	1255
	Biking	3	54:37	13.31	(14.6/h)	21.42	(23.5/h)
	Pushups/Situps	1	14:34
	Total	16	10:44:01	73.04		117.55		8990
	[1-5]	15	9:14:01
averages - sleep:5.2 rhr:47

2:24

0:00

» now

Tuesday Apr 3, 2018 #

6 AM

Trail Running 51:08 [4] 7.1 mi (7:12 / mi) +1297ft 6:08 / mi
ahr:161 max:171 rhr:47 slept:4.6 shoes: New Balance 990v4

Rancho San Antonio CCW loop. Fastest time on it yet!

7 AM

Running warm up/down 6:39 [4] 0.9 mi (7:23 / mi) +169ft 6:17 / mi
ahr:161 max:169 rhr:47 shoes: New Balance 990v4

Cool down after trails.

9 AM

Biking 13:51 [2] 3.48 mi (15.1 mph)
ahr:125 max:140 rhr:47

Biking from home to Marguerite bus stop.

10 AM

Biking 12:56 [2] 2.86 mi (13.3 mph)
ahr:128 max:144 rhr:47

After realizing I wasn't going to be able to catch a bus in time for my class, biked from bus stop in to Thornton.

2 PM

Biking 27:50 [2] 6.97 mi (15.0 mph)
ahr:129 max:143 rhr:47

Biking back home from Thornton via a route heavy on Foothills Expswy.

6 PM

Running warm up/down 2:25 [2] 0.28 mi (8:37 / mi)
rhr:47 shoes: New Balance 990v4

PARC track warmup (little over 1 lap)

Running race 5:27 [4] 1.0 mi (5:27 / mi)
rhr:47 shoes: Nike Rival M8

Put on the track spikes for this one. PARC's quarterly mile time trial. I had no idea this was what the workout would be but it got me excited--a chance to move the ball forward on my 2018 mile time goal.
Result was good--my mile improved from 5:45 three weeks ago to 5:27 tonight. It sure helps to be running around some very fast people and friends!

Running 1:42 [4] 0.23 mi (7:24 / mi)
ahr:168 max:185 rhr:47 shoes: Nike Rival M8

Jogged most of a lap after the mile trial and before the 200m repeats

7 PM

Running intervals 4:33 [4] 1.0 mi (4:33 / mi)
rhr:47 shoes: New Balance 990v4

This is NOT a 4:33 mile. This is a summary/compilation post of my 8x200m repeats as part of the PARC interval workout--this is much easier than making a separate entry for each one. I changed out of my spikes back to my normal road shoes for these.
1: 36
2: 34
3: 35
4: 31
5: 37
6: 35
7: 36
8: 33
Met a runner, Ernesto, on PARC who is faster than me just enough to help pull me along on the early legs. On #4, I let out a couple guttural yells which pumped me up & sped my legs up waay past what I'm used to (might have also amused some PARCers)--this was the only leg that I came in first on. After that it took a couple legs to rebalance, given the limited (45 sec) recovery time between legs. Much more exhausting than a just running a mile straight through!

C • guttural yells 2

Running warm up/down 16:14 [2] 2.0 mi (8:07 / mi)
ahr:138 max:147 rhr:47 shoes: New Balance 990v4

Group cool down on paved paths.
Paces:
1: 8:29
2: 7:42

Running warm up/down 1:52 [4] 0.26 mi (7:11 / mi)
ahr:164 max:179 rhr:47 shoes: New Balance 990v4

Personal cool down incorporating chasing the fastest PARCer to his car to say bye, then back to the track to chat with more fast people--Tori and my new friends Lydia and Ernesto.
Lot of entries today!

Monday Apr 2, 2018 #

6 PM

Running warm up/down 3:37 [3] 0.5 mi (7:14 / mi)
ahr:144 max:171 rhr:47 slept:2.5 shoes: New Balance 990v4

Solo warmup before PARC run

Running warm up/down 4:02 [2] 0.5 mi (8:04 / mi)
ahr:125 max:136 rhr:47 shoes: New Balance 990v4

Group warmup before PARC run (2 laps on track)

Running 41:12 [4] 5.9 mi (6:59 / mi) +1144ft 5:54 / mi
ahr:160 max:184 rhr:47 shoes: New Balance 990v4

PARC run. From the track, we ran on campus to the start of the Dish (Frenchman's Gate), then did one complete (~3.3mi) loop of the Dish and returned. I stopped just short of the track because I had to start Kenpo. Ran this with Mike, who is faster than me and is running the Boston Marathon in two weeks.

7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:47 shoes: Barefoot

Practiced a variety of Orange Belt techniques. Might have the opportunity to test up at the end of the month.
Included 50 PU

Saturday Mar 31, 2018 #

Note

With the March 31st runs, March 2018 is now the month of my highest ever time logged exercising as well as the most monthly miles I've ever logged (261.75, beating out JAN 18 by 0.5 miles). It's also been the month of some significant orienteering success, as I rose from 49/53 to 31/59 on the OUSA rankings.
A great first quarter to the year!

5 PM

Pacing 45:01 [1] 4.35 mi (10:21 / mi) +769ft 8:52 / mi
ahr:113 max:157 rhr:47 slept:5.5 shoes: New Balance 990v4

Campus loop --- with a slower runner.

6 PM

Running 31:10 [3] 4.41 mi (7:04 / mi) +769ft 6:04 / mi
ahr:150 max:169 rhr:47 shoes: New Balance 990v4

Campus loop --- by myself.
Paces:
1: 7:02
2: 7:16
3: 7:00
4: 6:59
0.4: 6:58

Friday Mar 30, 2018 #

3 PM

Trail Running 1:50:42 [4] 12.0 mi (9:14 / mi) +2493ft 7:43 / mi
ahr:153 max:182 rhr:46 slept:5.5 (injured) shoes: New Balance 990v4

Same trail (but a different section of it) as what I did Tuesday. What a difference a few days makes! There was no longer ANY snow or ice, and it was a balmy day with no fog. Made for some excellent trail running! At four miles in I had a prominent stream crossing next to a shelter where a group was hanging out, which made a convenient landmark. Then at 6mi, I reached a trail junction on a hillside which made the perfect turnaround point. Fast out and fast back in, with enough hilly struggle sessions to feel like I earned the improved pace (less time than Tuesday's trail despite 20% greater distance and roughly equivalent climb considering the inactive time on my GPS). Unfortunately my GPS lost signal for a while on the way back, so it only showed 11.5 as the net result but the GPS track straight line section makes it pretty clear where some of my return trip data is missing. Not a problem to confirm my total distance since 6mi was my exact turn around point.

While I am still classifying my local hamstring pain as an injury, it has decreased significantly--it appears to have a half life of 24 hours. So if that continues I hope to put it behind me this weekend, which is great considering I didn't cut back on running at all due to it. I love trails!

11 PM

Pushups/Situps 14:34 [1]
ahr:102 max:123 rhr:46

60 PU
1x 40's navy seal abs w/ 10 diamond/10 wide arm in the middle
60 PU
Total PU this workout: 140

Thursday Mar 29, 2018 #

3 PM

Running 1:10:53 [4] 9.0 mi (7:53 / mi) +1863ft 6:35 / mi
ahr:157 max:182 rhr:47 slept:7.3 (injured) shoes: New Balance 990v4

About 4/7th roads, 3/7th trails (first roads, then trail).

5 PM

Pacing 26:05 [2] 2.5 mi (10:26 / mi) +486ft 8:49 / mi
ahr:130 max:141 rhr:47 (injured) shoes: New Balance 990v4

Wednesday Mar 28, 2018 #

4 PM

Trail Running 1:02:08 [4] 7.8 mi (7:58 / mi)
ahr:154 max:166 rhr:49 slept:5.5 (injured) shoes: New Balance 990v4

Maiden voyage of my New Balance 990v4 running shoes. About 85% of the run was on trails. Right upper leg still hurting--I hope it is just something with the muscles that will work itself out.

« Earlier | Later »