Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 30 days ending Sep 30, 2008:

activity # timemileskm+ft
  Trail Running9 9:44:09 41.44(14:06) 66.69(8:46)
  Running10 7:11:17 61.55(7:00) 99.05(4:21)
  Orienteering4 4:49:48 24.91(11:38) 40.09(7:14)
  Rucking1 3:04:20 8.3(22:13) 13.36(13:48)
  Weights5 2:14:45
  Cross Training3 1:50:56 2.8 4.51
  Pushups/Situps10 52:59
  Swimming1 38:09
  Total27 30:26:23 139.0 223.7
averages - weight:177.5lbs

«»
3:05
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Sep 30, 2008 #

Cross Training 31:15 [3]

Skills lab for PE350:
Medicine Ball Situps
Cone Running
Tire Roll
Box Jumps
Ranger Wall
Shuttle Run
Ankles to the Bar
Good Workout!

Trail Running 51:27 [3] **** 3.39 mi (15:11 / mi)
shoes: New Balance 473 pair 2

For Orienteering practice, advanced runners were instructed to employ subterfuge to ensure newbies are not distracted/are actually navigating.

Monday Sep 29, 2008 #

Note
(rest day)

Needed recovery after long Blue, as well as more time to finish my MilArt essay.

Sunday Sep 28, 2008 #

Orienteering 2:18:48 [4] *** 12.43 mi (11:10 / mi)
ahr:170 max:188 shoes: New Balance 473 pair 2

Long Course: Dirty (figuratively and literally); on map, remember to trust but verify trails
Straightline: 12.7km

Note

With this weekend's courses, my month's workout time has surpassed last month's record as the most hours in a month (now over 29).

Blue - Splits

Saturday Sep 27, 2008 #

Orienteering 1:06:38 [4] *** 5.33 mi (12:30 / mi)
ahr:165 max:183 shoes: New Balance 473 pair 2

Mid Course: Best of weekend, clean
Straightline: 6.2km

Friday Sep 26, 2008 #

Orienteering 15:03 [5] *** 1.79 mi (8:24 / mi)
ahr:176 max:195 shoes: New Balance 473 pair 2

Sprint 1: Decent
Straightline: 2.1km

Orienteering 27:40 [5] *** 3.0 mi (9:13 / mi)
ahr:180 max:196 shoes: New Balance 473 pair 2

Sprint 2: mp (FAIL)
Straightline: 3.5km

Thursday Sep 25, 2008 #

Swimming 38:09 [3]

14 laps alternating between four basic strokes, underwater swimming, and bobbing and traveling

Pushups/Situps 1:22 [5]

Eighth attempt at "perfect" pushup workout for me (see 18 SEP entry)
45
12
7(2)
(5)
(4)
(3)
(1)
(1)
=64/80 B-
An improvement from from my mode score (63) but, again, I need to get back up to where I was the day I maxed.

Wednesday Sep 24, 2008 #

Trail Running 47:55 [3] 3.7 mi (12:57 / mi)
ahr:155 max:180 shoes: New Balance 473 pair 2

Practice course loops in area T. MAJ Campbell followed me on first loop and advised me to look farther out to optimize route choice and pay heed to "bubble" so as not to have to look at map too much. Total time does not include discussion on bubble orienteering after point 4, but does include second loop and time spent taking down points.

Pushups/Situps (APFT Practice) 1:26 [5]

Seventh attempt at "perfect" pushup workout for me (see 18 SEP entry)
45
12
4(5)
(5)
(4)
(3)
(1)
(1)
=61/80 C
Back to original amount; quite frustrating as this is not what I will need. Maybe 12 is too high a second tier.

Tuesday Sep 23, 2008 #

Running hills 40:38 [4] 5.57 mi (7:18 / mi)
ahr:166 max:179 shoes: New Balance 473 pair 2

Run towards Thayer, through BSF to MP trail, up trail to housing area, to Stony Gate and back, down to the backside of Michie, around back of Michie and behind Lusk Reservoir (an extension because the downhill on sidewalk was killing me), and down to Arvin parking lot and to Mac and barracks. Legs were fairly tired from cumulative runs in past few days.

Weights 24:23 [3]

Bench Press
NEW ABSOLUTE MAX!!!
1x195
3x175
6x155
9x135
Curls
-focused more on form (not using too much shoulder) so lowered reps
2x10x50
3x50
Shoulder Press
15x(25 in each hand)
10x(30 in each hand)
12x(25 in each hand)
Flys
2x10x(25 in each hand)

Note
weight:179lbs

With today's lifting workout, my workout time for 2008 has now passed up my workout time for 2007--and with over two months still left in the year. Just another sign of progress and an encouraging step.

Pushups/Situps 1:20 [5]

Same as 20 SEP workout, except nine seconds shorter

Monday Sep 22, 2008 #

Running long 1:01:21 [4] 9.27 mi (6:37 / mi)
ahr:168 max:178 shoes: New Balance 473 pair 2

Run to Bagel shop and back, with an extension behind Washington Hall, to Trophy Point and to Thayer, where I hit the lap button so I'd have a relatively elevation-independent split...

Running warm up/down 8:53 [4] 1.42 mi (6:15 / mi)
ahr:174 max:181 shoes: New Balance 473 pair 2

From Thayer on downhill to the Train Station, where I went uphill on the other side shortly as I waited for the train to pass. Ran to end of road and back to pullup bars by Crew building.

Pushups/Situps 27:01 [3]

4 rotations of the following workout:
3x5 pullups (quality deteriorated on third rotation, so I had Laughlin assist me on the last rotation)
50 situps
25 pushups

Pushups/Situps 1:29 [5]

Same as 20 SEP workout, which makes sense since I did pushups earlier today.

Sunday Sep 21, 2008 #

Trail Running 2:03:48 [4] 11.02 mi (11:14 / mi)
ahr:161 max:185 shoes: New Balance 473 pair 2

Run with Despain along trails around Silvermine Lake. Plenty of elevation change and several stops to reorient ourselves after wrong turns or going completely off trails. It's too bad Maj D hurt his ankle, he would have liked this.

Pushups/Situps (APFT Practice) 2:00 [5]

Fourth attempt at "perfect" pushup workout for me (see 18 SEP entry)
NEW ABSOLUTE MAX!!!
45
12
9
3(2)
(4)
(3)
(1)
(1)
=69/80 B
Quite a leap, so I am not sure if it is immediately sustainable, but I'm very happy with it. It was all about pushing through the 9 so that I could take a few seconds interlude and knock out extra.
Not sure on exact time, but it was under 2 min.

Saturday Sep 20, 2008 #

Running long 1:53:14 [4] 15.91 mi (7:07 / mi)
ahr:173 max:186 shoes: New Balance 473 pair 2

Woke up at 9:10 and thought 'NOOOOO...OOOO!' (practice was at 9:00). I sprinted down to North Docks to find the team had left (this sprint is not included in my run for today, which started behind Bradley). Evaluating my options back in my room, I decided to run towards bear mountain. However, I wasn't sure whether it was today or tomorrow they were SPing from Hessian Lake (it was today, i think), so I made a decisive right turn at the Fort Montgomery gas station with the idea that they would likely intercept me if they were coming back through Washington Gate (they came back through Thayer Gate). Taking the road that would become Mine Torne, I ran its length to 293, observing some sort of convocation at Sapper Point (my nickname for the Buckner engineer site), complete with the sound of blanks being fired, along the way. I turned right onto 293 and headed back. Cutting through Jewish Chapel road to the Catholic Chapel, Arvin, and North Area, I stopped in central area, where I raided first my company BBQ and then the CME tailgate. Body felt fairly destroyed afterwards, this run having been my longest since a Saturday trail run last October which was .9 miles longer, involved greater climb, and left me feeling even worse before I felt even better. I don't think I would have run this far if I wasn't pissed at myself for having missed practice. I was quite happy with the pace: my pace was 3s/mi faster than my first bike path 10miler last month and only 5s/mi slower than my other two bike path 10milers, this for a more hilly and nearly 60% longer route! Looking at my first 13.1 miles as a half marathon split (neglecting the net elevation increase of approx 400ft at that point, if Garmin can be trusted) I was at 1:35:12, which I think can be brought down.

Note

Today's run does several things for me:
1. Longest run in 2008
2. Catapults me over minimum 70 miles/month for PDO rewards
3. Brings my weekly hours of exercise to the highest level ever on AP.
This then serves as a benchmark, because there will be longer runs, more miles in the month (likely around 110 total for Sept) and more opportunites to log some serious hours with some of the meets that are coming up. Meanwhile, I have an ambitious APFT goal of 80 pushups (I am confident I will max the other two categories), and will start working on situps over the max soon, for my Oct. 7th test. With the CFC still wide open, I can look to make inroads in squats, ankles to the bar, bench press, and pullups, and I only need one maxing River to Stony run to score an extra 5 points to help in those strength categories.

Note
weight:176lbs

Taken after run and lunch.

Pushups/Situps (APFT Practice) 1:29 [5]

Ended up being the same progression as yesterday, but took 4 more seconds.

Friday Sep 19, 2008 #

Rucking 2:47:50 [2] 7.32 mi (22:56 / mi)
ahr:105 max:147

Ruck back from Buckner with seven other companymates: 1 firstie, 1 cow, 3 yuks and 2 plebes. The plebes were put in charge of navigation (a good experience for them), which helps explain the overall time, but once they were on track we moved along at a decent clip. We mostly used trails on the range side of the highway and ended the leg with a stop at Subway, catching a meal just before they closed.

Rucking 16:30 [3] 0.98 mi (16:50 / mi)
ahr:112 max:126

Ruck back from Subway to the barracks. Tonight's ruck was really a fun experience, got to know some people in my company I didn't know very well, as well as those I did know.

Pushups/Situps (APFT Practice) 1:25 [5]

Second attempt at "perfect" pushup workout for me (see 18 SEP entry)
45
12
6(3)
(5)
(4)
(3)
(1)
(1)
=63/80 C+

Thursday Sep 18, 2008 #

Pushups/Situps (APFT practice) 2:00 [5]

First attempt at "perfect" pushup workout for me (80 PU, based on logarithm regression). Numbers are pushups done, punctuated by brief pauses in while in position, while numbers in parenthesis are what is left to be desired:
45
12
4(5)
(5)
(4)
(3)
(1)
(1)
=61/80 C
Didn't push all 2 minutes, but I will start getting in the habit of doing this.

Running warm up/down 18:03 [4] 2.78 mi (6:30 / mi)
ahr:163 max:176 shoes: New Balance 473 pair 2

Warmup run to Thayer Gate and down to base of ODIA hill

Running hills 7:08 [5] 0.53 mi (13:28 / mi)
ahr:163 max:187 shoes: New Balance 473 pair 2

First sprint up ODIA hill and jog back down. Only ran to bus stop because that is where we usually stop at.

Running hills 4:34 [5] 0.62 mi (7:22 / mi)
ahr:164 max:188 shoes: New Balance 473 pair 2

Second sprint up ODIA hill and jog back down. Good recovery time (2x time up) from first sprint, didn't allow myself as much on future sprints.

Running hills 4:28 [5] 0.63 mi (7:05 / mi)
ahr:166 max:190 shoes: New Balance 473 pair 2

Third sprint up ODIA hill and jog back down.

Running hills 4:32 [5] 0.62 mi (7:19 / mi)
ahr:167 max:193 shoes: New Balance 473 pair 2

Fourth sprint up ODIA hill and jog back down. Went head-to-head with Freeman and passed him on the grass north of Firstie Club.

Running hills 4:39 [5] 0.62 mi (7:30 / mi)
ahr:168 max:193 shoes: New Balance 473 pair 2

Fifth sprint up ODIA hill and jog back down. Went head-to-head with Freeman and passed him east of Firstie Club.

Running warm up/down 11:13 [3] 1.33 mi (8:26 / mi)
ahr:156 max:193 shoes: New Balance 473 pair 2

Combined job up to Firstie Club and cool down.

Note

For my four full ODIA uphill sprints, I have the following approximate times from the Garmin:
2:10
2:09
2:09
2:10

Wednesday Sep 17, 2008 #

Weights 36:26 [3]

Another lifting session with Furry
Bench Press
2x195 failure (I'll get it eventually)
2x175
3x165
4x155
6x135
Curls
2x15x50 need to work on form, Furry says I'm using shoulders too much
Shoulder Press
15x25 in each hand
15x30 in each hand
15x25 in each hand
Flys, Lat Pulldowns

Tuesday Sep 16, 2008 #

Cross Training 36:28 [3]

PE Lab run by fellow cadets. Practiced pushups, flutterkicks, dips, situps, pullups, plank, rest laps, and litter carry. Poorly planned, decently executed, with unrealistic goals but still an effective smoker.
C • typical! 2

Weights 20:00 [3]

Lifting for CFC with Laughlin--time is an estimate but probably conservative.
New Squat Max: 1x225 acheived after working up
2x135
2x155
2x175
2x195
2x215
Tried but failed on bench to execute 195 and 190 maxes. Not yet.
New Ankles to the Bar max: 11 reps.

Trail Running 50:59 [3] *** 2.5 mi (20:24 / mi)
ahr:147 max:176 shoes: New Balance 473 pair 2

Running near Camp Shea with Laughlin. Skill trained was varying pace (green, yellow, red lights) and handrailing. Good training; Jordan helped me plan and realize some of the mistakes I make close to the control.

Monday Sep 15, 2008 #

Weights 35:56 [3]

Weight lifting with Furry. New Max on Bench: 185. Also, 5x155, 10x135, and 14x115.
Curls: 3x15x50
Shoulder Press, Flys, and Lat. Pulldowns

Sunday Sep 14, 2008 #

Trail Running 1:42:26 [3] *** 7.4 km (13:51 / km)
shoes: New Balance 473 pair 2

Actual distance much greater--Red course with significant errors on points 4 (~15 min) and 9 (~7.5 minutes). Generally took more safe than risky route choices. Residual effects of hadron collider believed to be responsible for occurance of black hole on point 4.

Red Course - Splits

Saturday Sep 13, 2008 #

Trail Running 1:08:02 [3] *** 2.98 mi (22:50 / mi)
ahr:117 max:177 shoes: New Balance 473 pair 2

Afternoon training--parts of a blue course with some points marked. Conducted training in a group of 4.

Thursday Sep 11, 2008 #

Running warm up/down 13:57 [3] 2.04 mi (6:50 / mi)
ahr:158 max:174 shoes: New Balance 473 pair 2

Warm up to Wash/Lee intersection and down to track via road by old chapel

Running intervals 5:40 [5] 1.06 mi (5:21 / mi)
ahr:164 max:185 shoes: New Balance 473 pair 2

Mile 1 of 3 at track; followed by 4 minute rest.

Running intervals 5:33 [5] 1.06 mi (5:14 / mi)
ahr:168 max:191 shoes: New Balance 473 pair 2

Mile 2 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds.

Running intervals 5:26 [5] 1.09 mi (4:59 / mi)
ahr:171 max:193 shoes: New Balance 473 pair 2

Mile 3 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds.

Running warm up/down 4:59 [3] 0.6 mi (8:18 / mi)
ahr:171 max:179 shoes: New Balance 473 pair 2

Cool down from track to Wash Hall.

Wednesday Sep 10, 2008 #

Trail Running 53:03 [3] 3.54 mi (14:59 / mi)
ahr:150 max:182 shoes: New Balance 473 pair 2

Two practice courses, had to come in early on second one

Tuesday Sep 9, 2008 #

Trail Running 34:49 [3] 2.61 mi (13:20 / mi)
ahr:146 max:177 shoes: New Balance 473

Scavenger hunt in the woods with IJ.

Monday Sep 8, 2008 #

Running warm up/down 3:42 [3] 0.53 mi (6:59 / mi)
ahr:131 max:142 shoes: New Balance 473 pair 2

Warm up run down to track

Running warm up/down 4:40 [2] 0.27 mi (17:16 / mi)
ahr:136 max:181 shoes: New Balance 473 pair 2

Specific warmup down at track

Running intervals 1:14 [5] 0.29 mi (4:15 / mi)
ahr:140 max:187 shoes: New Balance 473 pair 2

First 400m of Benitz mile

Running intervals 2:36 [5] 0.54 mi (4:49 / mi)
ahr:185 max:197 shoes: New Balance 473 pair 2

800m of Benitz mile

Running intervals 1:13 [5] 0.26 mi (4:41 / mi)
ahr:183 max:193 shoes: New Balance 473 pair 2

Last 400m of Benitz mile

Running 1:01 [5] 0.25 mi (4:04 / mi)
ahr:180 max:200 shoes: New Balance 473 pair 2

400 at 100% intensity

Running warm up/down 6:15 [3] 0.81 mi (7:43 / mi)
ahr:180 max:187 shoes: New Balance 473 pair 2

Cool down back to barracks

Trail Running 51:40 [4] 7.1 mi (7:17 / mi)
ahr:170 max:191 shoes: New Balance 473

Run in Black Rock Forest with L-W (and, for parts, Scholle, Norris, and Maj D). I broke away on the long hill on the way back, where my heart rate went from 150 to 191 in .6 miles. Very fun and cooled down afterwards with a swim.

Sunday Sep 7, 2008 #

Pushups/Situps 1:18 [5]

58 pushups; max since last APFT, still a long ways to go. I was better at pushups during plebe year than now.

Saturday Sep 6, 2008 #

Cross Training 43:13 [3] 2.8 mi (3.9 mph)
ahr:148 max:177 shoes: New Balance 473 pair 2

Ultimate Frisbee on the best team that could possibly assembled: Lon, Fuhriman, Keyser, Mrs. Major Campbell, and several other key players.
C • flattery will get you nowhere... 3

Friday Sep 5, 2008 #

Orienteering 41:39 [5] 3.8 km (10:58 / km)
shoes: New Balance 473 pair 2

Time trial to Campbell house; distance is straight-line

Running 7:08 [4] 1.06 mi (6:44 / mi)
shoes: New Balance 473 pair 2

Run back from Campbell house to barracks with laptop, power cord, and full stomach.

Wednesday Sep 3, 2008 #

Running 36:45 [5] 5.61 mi (6:33 / mi)
ahr:178 max:192 shoes: New Balance 473 pair 2

Cragston run

Tuesday Sep 2, 2008 #

Running 9:38 [3] 1.13 mi (8:31 / mi)
ahr:135 max:147 shoes: New Balance 473 pair 2

Jog to 2MI course for speed workout

Running 1:08 [5] 0.24 mi (4:44 / mi)
ahr:137 max:184 shoes: New Balance 473 pair 2

first 400m

Running 1:14 [5] 0.24 mi (5:09 / mi)
ahr:141 max:184 shoes: New Balance 473 pair 2

Second 400m

Running 2:44 [5] 0.5 mi (5:28 / mi)
ahr:147 max:189 shoes: New Balance 473 pair 2

First 800m

Running 1:25 [5] 0.25 mi (5:40 / mi)
ahr:149 max:189 shoes: New Balance 473 pair 2

Third 400m

Running 1:16 [5] 0.24 mi (5:17 / mi)
ahr:150 max:189 shoes: New Balance 473 pair 2

Fourth 400m

Running 2:48 [5] 0.49 mi (5:43 / mi)
ahr:154 max:191 shoes: New Balance 473 pair 2

Second 800m

Running 3:45 [2] 0.37 mi (10:09 / mi)
ahr:154 max:191 shoes: New Balance 473 pair 2

Slow jog to PU/SU area. I walked back, so there is no entry for that.

Pushups/Situps 12:09 [3]
shoes: New Balance 473 pair 2

45 PU
1x25's
2x5 ATTB
1x4 ATTB

Weights 18:00 [3]
shoes: New Balance 473 pair 2

Bench Press:
6x135
7x135
2x4x145
2x155
1x155
1x165
1x170
2x4x135
Dips:
2x6xBW

Monday Sep 1, 2008 #

Note

A new girlfriend AND new running shoes...could the weekend have been any better?

Note

New Ankles to the Bar max: 10 reps for 20 points of CFC scale.

Running warm up/down 10:31 [2] 1.29 mi (8:09 / mi)
ahr:131 max:146 shoes: New Balance 473 pair 2

Slow warm-up run down to the track with a buddy.

Running race 59 [5] 0.4 km (2:27 / km)
shoes: New Balance 473 pair 2

This was the heart of tonight's workout: A CFC 400m sprint.
From hs track, I recalled running a 56 second relay split giving it everything I had. I rested for a minute from my warmup and had my buddy time me and count out time intervals of 15 seconds. I gave it 100% and rolled past the finish point at 59.4 seconds, just maxing the event. Since this is in the same category as the shuttle run, which I maxed, I now have 5 extra credit points from that category. PT is not only free, it pays!

Running warm up/down 16:57 [3] 1.78 mi (9:31 / mi)
ahr:148 max:183 shoes: New Balance 473 pair 2

After letting my buddy run a split, we ran to the end of the 2MI course (I ran into another friend along the way) and ran back and up via Ike Hall. Slower pace, yet higher heart rate earns higher intensity, either due to net uphill or the fact I had just ran a max 400m.

« Earlier | Later »