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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Mar 18, 2018:

activity # timemileskm+ft
  Orienteering2 1:43:10 7.77(13:17) 12.51(8:15) 149348 /59c81%
  Martial Arts1 1:30:00
  Weights2 1:15:00
  Biking3 1:06:44 14.54(13.1/h) 23.4(21.0/h)
  Running3 50:54 7.85(6:29) 12.63(4:02)
  Pushups/Situps2 16:33
  Total11 6:42:21 30.16 48.54 149348 /59c81%
  [1-5]10 5:12:21
averages - sleep:6.2 rhr:49

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MoTuWeThFrSaSu

Sunday Mar 18, 2018 #

10 AM

Orienteering 49:07 [3] *** 3.8 mi (12:55 / mi) +755ft 10:53 / mi
spiked:25/31c shoes: Merrill Moab

Phase 2 of COW
11 PM

Running 26:00 [4] 3.85 mi (6:45 / mi)
ahr:162 max:170

Run in the neighborhood.

Middle - Blue - Splits

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 
10 AM

Orienteering 54:03 [3] *** 3.97 mi (13:37 / mi) +738ft 11:35 / mi
ahr:147 max:187 spiked:23/28c shoes: Merrill Moab

Phase 1 of COW.

Middle - Blue - Splits

Friday Mar 16, 2018 #

12 PM

Weights 20:00 [1]

Bench Press
10x45
5 ankles to the bar
8x95
5 ankles to the bar
6x115
5 ankles to the bar
4x125
5 ankles to the bar
3x135
4 ankles to the bar
2x145
3 ankles to the bar
1x155
2 ankles to the bar
1x165
1 ankles to the bar
1x175

Thursday Mar 15, 2018 #

Note
(rest day)

Term paper+presentation+picking up admitted student I was hosting conspired to make this a day off.

Wednesday Mar 14, 2018 #

Weights 55:00 [1]
ahr:108 max:141

Power clean work--working on technique not necessarily 1RM.
3x45 (just bar)
3x95
2x105
2x115
2x125
2x135
1x145
1x155
A few failed attempts at 165
1x145
1x150
1x155
Almost seems like backward progress but I think the technique focus will ultimately help me push to new maxes in a future workout.
6 AM

Pushups/Situps 4:00 [5]
rhr:48 slept:7.2

APFT PU: 71. 94 points. 6 fewer than a 100. 5 fewer than my all time max
APFT PU: 87. 100 points. 2 fewer than my all time max

Running race 12:05 [4] 2.0 mi (6:02 / mi)
ahr:168 max:191 rhr:48

APFT 2MI run. Came in behind 3 ROTC cadets, so way too slow. But it's a minute faster than my last APFT, and about a minute slower than my fastest 2MI.
My APFT score was 294, my best since commissioning. I just need to bump up those pushups by 6 before the spring APFT and I can finally hit that 300!

First mile was 5:45.
7 PM

Martial Arts 1:30:00 [0]
shoes: Barefoot

Basic technique work
Also included 50 PU

Tuesday Mar 13, 2018 #

11 AM

Biking 24:01 [2] 5.88 mi (14.7 mph)
ahr:127 max:144 rhr:49 slept:4.7

Biking to Y2E2
2 PM

Biking 8:30 [2] 1.6 mi (11.3 mph)
rhr:49

Biking from Y2E2 to Stanford Shopping Center
3 PM

Biking 34:13 [2] 7.06 mi (12.4 mph)
ahr:126 max:149 rhr:49

Biking back home via a scenic route

Monday Mar 12, 2018 #

8 PM

Running 12:49 [4] 2.0 mi (6:24 / mi)
ahr:163 max:172 rhr:50 slept:6.7

Two miles at a comfortable hard pace--about 85%. Purpose was to simulate what I know I can do on a "bad day" timewise for my APFT, which will be this Wednesday. I think I'm in good shape!

Pushups/Situps 12:33 [2]
ahr:110 max:125 rhr:50

65 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
Total pushups this workout: 135

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