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Training Log Archive: WileyKyO-T

In the 7 days ending Apr 19, 2018:

activity # timemileskm+ft
  Trail Running4 3:22:22 23.2(8:43) 37.34(5:25) 2850
  Martial Arts2 3:00:00
  Running6 2:29:42 20.61(7:16) 33.17(4:31)
  Orienteering2 1:55:46 7.7(15:02) 12.39(9:21)38 /38c100%
  Cross Training2 1:25:30 0.63 1.01
  Swimming1 45:20 1.0(45:21) 1.61(28:10)
  Pushups/Situps2 39:15
  Biking2 29:03 6.92(14.3/h) 11.14(23.0/h)
  Pacing1 18:06 1.9(9:32) 3.06(5:55)
  Total20 14:25:04 61.95 99.71 285038 /38c100%
  [1-5]18 11:25:04
averages - sleep:5.4 rhr:48

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Thursday Apr 19, 2018 #

6 AM

Biking 13:58 [3] 3.48 mi (14.9 mph)
ahr:141 max:166

Biking from home to Marguerite bus stop.
12 PM

Biking 15:05 [2] 3.44 mi (13.7 mph)
ahr:128 max:145

Biking back from Marguerite stop
6 PM

Pacing warm up/down 7:04 [2] 0.8 mi (8:50 / mi)
ahr:123 max:147 shoes: New Balance 990v4

Warm up before O practice with Tori, Riley, and Kevin.

Orienteering 13:21 [4] ** 1.66 mi (8:02 / mi)
ahr:165 max:201 spiked:16/16c shoes: New Balance 990v4

Sprint training on Stanford campus courtesy of Riley.
Thanks Riley!!
C • The course... 5

Pacing warm up/down 11:02 [2] 1.1 mi (10:02 / mi)
shoes: New Balance 990v4

Cool down jog after sprint course with Tori, Riley, and Kevin.

Wednesday Apr 18, 2018 #

6 AM

Running warm up/down 20:18 [4] 2.7 mi (7:31 / mi)
ahr:158 max:168 shoes: New Balance 990v4

Run from apartment to MVARC meetup.

Running 30:49 [4] 4.3 mi (7:10 / mi)
ahr:167 max:184 shoes: New Balance 990v4

MVARC Shoreline run.
7 AM

Running warm up/down 18:50 [4] 2.7 mi (6:59 / mi)
ahr:163 max:170 shoes: New Balance 990v4

Cool down back to the apt.
5 PM

Cross Training (Crossfit) 40:30 [3] 0.63 mi (0.9 mph)
ahr:139 shoes: New Balance 990v4

3x
[ 100m sprint
some dumbbell exercise @ 25lbs
10 each side front leaning rest opposite shoulder taps ]
8 min EMOTM Push Press (3x @ 95lbs -- light)
7x
[ 100m sprint
single arm dumbbell full raise from ground x5 ea side
7 PU ]
Total PU: 49
I suck at remembering the names of the exercises, but maybe I can come back and fill this in later.
7 PM

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

Practiced steps of Evading the Samurai, then practiced cross-step portion of stance set kata followed by utilization in Twisted Wing.
Included 50 PU.

Tuesday Apr 17, 2018 #

5 PM

Cross Training (Crossfit) 45:00 [2]

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Warmup: 6 mins AMRAP
10 barbell lunges
10 burpies
10 front leaning row (I think?)
Did 3 sets

Front Squat Progression (light)
3x125
3x135
3x135
4x145
4x135

9 minutes AMRAP:
4x Front Squat at 115lb
8x Ring Row
12x Box Jump through, 24"
16x SLAM BALL (these are fun)

Total PU this workout: 30
6 PM

Trail Running 1:07:00 [3] 7.4 mi (9:03 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Windy trail run with a run buddy. Wish I had better Fitbit results. Amazing scenery and very fun to experience new trails.

Monday Apr 16, 2018 #

5 AM

Pushups/Situps 13:01 [1]
ahr:103 max:119 rhr:48 slept:5.0

60 PU
1x 40's navy seal abs w/ 24 Perfect Pushups in the middle
65 PU
Total PU this workout: 149

Running 23:42 [3] 3.3 mi (7:11 / mi)
ahr:146 max:162 rhr:48 shoes: New Balance 990v4

Recovery run in the neighborhood.
5 PM

Running warm up/down 9:00 [3] 1.18 mi (7:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Apt to Graham Middle School track. What was the actual time? Who knows?! Darn you Fitbit...
6 PM

Running 9:30 [2] 1.0 mi (9:30 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

MVARC group warmup at Graham Middle School.

Running 7:03 [4] 1.25 mi (5:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Compilation of intervals at Graham Middle School track. Ideally this would have been 3 sets of 3 with (light, medium, hard) i.e. decrease 400m time by 5 seconds from 1 to 2 and 2 to 3.
1.1: 1:31
1.2: 1:21
1.3: 1:16
2.1: 1:34
2.2: 1:21
Had to leave after only five due to Kenpo.

Running warm up/down 9:00 [4] 1.18 mi (7:38 / mi)
shoes: New Balance 990v4

Fitbit has not been syncing right, so more details hopefully if I can ever fix that.

Return jog back to the apartment. Who knows how long it actually took? Not Fitbit!
7 PM

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

Practiced quick decisions in reacting to an attack from behind (combination of Escape of the Lamb, Capturing Paws, and Twisted Wing)
Included 50 PU

Sunday Apr 15, 2018 #

7 AM

Trail Running 10:47 [3] 1.0 mi (10:47 / mi)
ahr:147 max:180 rhr:48 slept:5.0 shoes: Merrill Moab

Light warm up 20 minutes before the half marathon.
8 AM

Trail Running race 1:46:39 [4] 12.8 mi (8:20 / mi) +2850ft 6:53 / mi
ahr:156 max:187 rhr:48 shoes: Merrill Moab

Coastal Trail Run half marathon at Grizzly Peak (Tilden Regional Park, Berkeley).
Great race! Everything clicked today. I came in 1st out of 140 runners!
Feels great to win a race!!
Here's what the course looked like: http://www.coastaltrailruns.com/gp_course_informat...
I wore my compression socks today for only the 2nd time ever and was glad I did.
C • Congrats! 6
10 AM

Trail Running warm up/down 17:56 [3] 2.0 mi (8:58 / mi)
ahr:146 max:166 rhr:48 shoes: Merrill Moab

Post race cool-down in Wildcat Gorge. Gorge-ous!

Saturday Apr 14, 2018 #

4 AM

Pushups/Situps 26:14 [1]
ahr:103 max:120 rhr:48 slept:5.2

55 PU
1x 40's navy seal abs w/ 22 Perfect Pushups in the middle
55 PU
1x 40's navy seal abs w/ 22 Perfect Pushups in the middle
55 PU
Total PU this workout: 209
10 AM

Orienteering 1:42:25 [2] ** 6.04 mi (16:57 / mi)
ahr:121 max:157 spiked:22/22c rhr:48 shoes: Sketcher Sport

Kid Goat Vetting at a relaxed pace! Nice area.

Friday Apr 13, 2018 #

5 AM

Running 21:30 [3] 3.0 mi (7:10 / mi)
ahr:134 max:183 rhr:49 slept:6.4

A little jog to get the thinking juices flowing for my problem set.
Paces:
1: 7:05
2: 7:08
3: 7:13
4 PM

Swimming 45:20 [2] 1.0 mi (45:21 / mi)
rhr:49 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
12x laps pool jogging 4' 6" depth
4x laps freestyle
12x laps pool jogging 4' 6" depth
4x laps freestyle

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