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

Training Log Archive: WileyKyO-T

In the 7 days ending Mar 4, 2018:

activity # timemileskm+ft
  Running7 4:29:49 37.8(7:08) 60.83(4:26)
  Martial Arts2 3:00:00
  Pacing3 1:51:04 10.04(11:04) 16.16(6:52) 2552
  Orienteering1 1:46:32 4.45(23:56) 7.16(14:52) 255214 /25c56%
  Trail Running1 1:00:00 8.2(7:19) 13.2(4:33) 1297
  Biking2 50:06 11.8(14.1/h) 18.99(22.7/h)
  Pushups/Situps1 12:18
  Total17 13:09:49 72.29 116.34 640114 /25c56%
  [1-5]15 10:09:49
averages - sleep:5 rhr:51

«»
4:04
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

Event: BAOC: Shell_Ridge
 
7 AM

Running warm up/down 32:08 [2] 4.0 mi (8:02 / mi)
ahr:131 max:177 rhr:51 slept:4.7

Meetup in Campbell with the Go Far run group. Kept the pace easy to use this as a strategic warm up for the O meet.
9 AM

Orienteering 1:46:32 [2] *** 4.45 mi (23:56 / mi) +2552ft 15:31 / mi
ahr:115 max:171 spiked:14/25c rhr:51 shoes: Sketcher Sport

Shell Ridge meet at BAOC. Muddy and hilly course at a 1:7500 was a big adjustment from the previous terrain I'd been on. Course length was 5.1km with 385m of climb--which I shot well past. In most cases, controls were hung to be seen but early on some bunched together controls forced me to have to think precisely or bobble around. Cow trails became a dominant feature and I lost some time either figuring out what was considered a trail or adjusting if I was starting to veer down the wrong cow trail. Short, short legs were not typically my strong suit. No single point where I lost 3 or more minutes, but taken as a whole timewise the course was just slow. On terrain like this, I will also need to continually reevaluate whether to go straightline or contour around big hills.
Saw the Culbergs at the final control before the GO and knew that I was well behind the leader (Riley) timewise! After an epic sprint dowhill to the GO (which was probably their consistent speed through the course but my max effort) I had the moral victory of having the fastest GO control...yay? A good training course overall!!
3 PM

Pacing 25:02 [2] 2.3 mi (10:53 / mi) +725ft 8:23 / mi
ahr:137 max:185 rhr:51

Conversational trail jog at Horseshoe Lake with my friend Lee from MVARC - part 1. Ipiwa trail
4 PM

Pacing 42:22 [2] 3.73 mi (11:21 / mi) +982ft 9:05 / mi
ahr:129 max:159 rhr:51

Conversational trail jog at Horseshoe Lake - part 2. Tree House Trail

Pacing 38:30 [2] 3.31 mi (11:38 / mi) +845ft 9:22 / mi
ahr:132 max:172 rhr:51

Conversational trail jog at Horseshoe Lake - part 3. Overlook to Russian Ridge
C • Miles 4

Saturday Mar 3, 2018 #

8 AM

Running warm up/down 16:56 [4] 2.5 mi (6:46 / mi)
ahr:162 rhr:51 slept:3.5

Run to MVARC meetup at Starbucks.
Paces:
1: 6:44
2: 6:46
0.5: 6:35

Running 34:36 [4] 5.0 mi (6:55 / mi)
ahr:159 max:183 rhr:51

MVARC run along Stevens Creek trail. Started off in a group and then strode out by myself.
Paces:
1: 7:38
2: 6:53
3: 6:36
4: 6:49
5: 6:34!
9 AM

Pacing 5:10 [3] 0.7 mi (7:23 / mi)
ahr:153 max:167 rhr:51

After my main run, I jogged back a ways to catch up with Lex, who had cramped up earlier. He was not too far back ultimately though, so it was easy to head back in with him.
10 AM

Running warm up/down 27:05 [4] 3.8 mi (7:08 / mi)
ahr:160 max:189 rhr:51

Turned the cool down back home from MVARC into a slightly longer run, rounding out my total mileage in 12 hours to 21 miles, for no reason whatsoever.
Paces:
1: 7:34
2: 6:57
3: 7:00
0.8: 6:52

Friday Mar 2, 2018 #

11 PM

Running 1:02:35 [4] 9.0 mi (6:57 / mi)
rhr:49 slept:6.8

Run along El Camino Real--instead of going for a set distance, I ran along the road until I saw a sign that said the name of the town I ran into (Sunnyvale) and then turned around and took ECR back home with a Castro/Miramonte extension. The winning company that had "Sunnyvale" in its name was a Toyota dealership!
Paces:
1: 7:21
2: 6:57
3: 6:57
4: 6:57
5: 6:51
6: 6:52
7: 6:49
8: 6:54
9: 6:49
I was surprised to find that I was running a negative (second half faster than first).

Thursday Mar 1, 2018 #

6 AM

Trail Running 1:00:00 [3] 8.2 mi (7:19 / mi) +1297ft 6:22 / mi
max:175 rhr:50 slept:5.5

Rainy morning run at Rancho San Antonio. I had to modify my route because the downhill trail for the "tulip" loop was closed due to a recent mountain lion encounter. So it became an out and back. A couple spots were difficult to traverse due to mud, the one downside of these trails. Due to the detour, my distance was a mile greater than it usually is, but with the same amount of climb, for RSA. GPS gave a funny heart rate chart, so I don't trust the average but the max looks fine.
1 PM

Pushups/Situps 12:18 [1]
ahr:100 max:120 rhr:50

Wednesday Feb 28, 2018 #

6 AM

Running warm up/down 14:29 [4] 2.1 mi (6:54 / mi)
ahr:157 max:167 rhr:51 slept:6.4

Warm up run to MVARC meetup.
Paces:
1: 7:02
2: 6:44

Running 32:14 [4] 4.3 mi (7:30 / mi)
ahr:161 max:198 rhr:51

MVARC shoreline run, but with Sarah instead of Lex this morning. She's a more endurance-tooled runner than Lex which changed the pace profile for me a bit.
Paces:
1: 7:27
2: 7:30
3: 7:23
4: 7:33
0.3: 7:43
7 AM

Running warm up/down 15:23 [4] 2.1 mi (7:19 / mi)
ahr:158 max:168 rhr:51

Cooldown run back home
Paces:
1: 7:18
2: 7:17
7 PM

Martial Arts (Kenpo) 1:30:00 [0]
rhr:51 shoes: Barefoot

Practiced kick combinations and learned the new techniques of
-Flapping Wing A and B
-Arrows from the Sky
Also includes 50 PU

Tuesday Feb 27, 2018 #

1 PM

Biking 24:02 [2] 5.9 mi (14.7 mph)
ahr:136 max:148 rhr:51 slept:3.1

Biking to Y2E2
7 PM

Biking 26:04 [2] 5.9 mi (13.6 mph)
ahr:134 max:150 rhr:51

Biking back from Tresidder

Monday Feb 26, 2018 #

7 PM

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

Varied instruction focusing on memory of combination moves in techniques and review of techniques already tested. Also learned a new technique, Twisting the Jaw.
11 PM

Running tempo 34:23 [3] 5.0 mi (6:53 / mi)
ahr:151 max:179

Run in the neighborhood with headphones on.
Paces:
1: 7:09
2: 6:42
3: 6:52
4: 6:51
5: 6:44

« Earlier | Later »