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Training Log Archive: WileyKyO-T

In the 7 days ending Mar 24, 2018:

activity # timemileskm+ft
  Running8 3:43:05 31.89(7:00) 51.32(4:21)
  Orienteering4 3:30:12 21.6(9:44) 34.76(6:03) 2538105 /118c88%
  Martial Arts1 1:30:00
  Swimming1 56:39 1.0(56:40) 1.61(35:12)
  Pushups/Situps3 49:25
  Biking2 49:09 11.85(14.5/h) 19.07(23.3/h)
  Trail Running2 11:30 1.36(8:27) 2.19(5:15)
  Total19 11:30:00 67.7 108.95 2538105 /118c88%
  [1-5]18 10:00:00
averages - sleep:5.9 rhr:51

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Saturday Mar 24, 2018 #

10 AM

Orienteering race 1:24:22 [3] ** 9.51 mi (8:52 / mi) +967ft 8:06 / mi
ahr:150 max:174 spiked:18/22c rhr:50 slept:5.2 shoes: Sketcher Sport

COW Stage 6. Took me the first three controls (#2 and #3) to get a mind meld with the map. After that I had a great race, but the course was so fast that there was just no way to recover from losing 12 minutes early on.
3 PM

Pushups/Situps 20:25 [1]
ahr:108 max:130 rhr:51

55 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
50 PU
1x 30's navy seal abs w/ 20 Perfect Pushups in the middle
45 PU
Total PU this workout: 190

Friday Mar 23, 2018 #

Note

Well I had hoped to run Stage 5 of COW today, but I didn't get ahead of my last final quickly enough. I'll have to make up for the sprint training elsewhere.
But Saturday and Sunday's courses at Deer Creek Hill look like they will be epic!
10 AM

Running 47:40 [4] 6.35 mi (7:30 / mi)
ahr:158 max:173 rhr:51 slept:5.5

Running to the gym next to Y2E2 from home, with a backpack. For the last stretch of my last final.
Paces:
1: 7:37
2: 7:33
3: 7:32
4: 7:29
5: 7:44 (Had to wait for traffic at Page Mill Blvd)
6: 7:10
0.35: 7:09
6 PM

Swimming 56:39 [3] 1.0 mi (56:40 / mi)
rhr:51 shoes: Barefoot

Swim at Stanford Rec Center by Y2E2. 32 laps of a 25m pool broken up as follows:
6x laps pool jogging 5' depth
6x laps elementary backstroke
6x laps sidestroke
6x laps breaststroke
4x laps freestyle--right leg muscles seized up at end of 4th
1x lap 'wounded' elementary backstroke
2x laps freestyle--left leg muscles seized up at end of 2nd
1x lap 'wounded' elementary backstroke

Nice to celebrate finishing finals but sucks to seize up. I'll have to hydrate better next time I guess.

Thursday Mar 22, 2018 #

10 AM

Biking 24:22 [2] 5.92 mi (14.6 mph)
ahr:130 max:161 rhr:53 slept:6.5

Biking to Y2E2
5 PM

Biking 24:47 [2] 5.93 mi (14.4 mph)
ahr:126 max:154 rhr:53

Biking home from Y2E2

Wednesday Mar 21, 2018 #

6 AM

Running warm up/down 14:42 [3] 2.2 mi (6:41 / mi)
ahr:141 max:169 rhr:51 slept:5.6

Warm up from the apartment to the MVARC meetup.
Paces:
1: 6:47
2: 6:30
0.2: 6:54

Running 33:21 [4] 4.75 mi (7:01 / mi)
ahr:155 max:175 rhr:51

The Shoreline run with some added distance from doubling back to collect a slower runner new to the route.
Paces:
1: 7:22
2: 7:05
3: 6:48
4: 6:56
0.75: 6:45

I've been on a tear listening to irish punk/rock since St. Patty's day, so I had the refrain of "Chip" by the Real McKenzies stuck in my head. The refrain is as follows:

A lemon grows a pip
A yard will build a ship
As Satan is my master
I will get you, Chip

In my mind I adapted this for a running theme, to the following:

A lemon grows a pip
A yard will build a ship
*If you want to get faster
*Now, it's all up in the hip

The second time I serenaded my friend Lex with this improved chorus, he replied "There is some truth to that"
7 AM

Running warm up/down 15:20 [4] 2.2 mi (6:58 / mi)
ahr:161 max:168 rhr:51

Cool down to the apartment from the MVARC meetup.
Paces:
1: 6:56
2: 6:54
0.2: 7:16
11 AM

Orienteering 33:10 [4] *** 3.75 mi (8:51 / mi) +459ft 7:56 / mi
ahr:159 max:179 spiked:32/34c rhr:51

Urban Middle at Mills College, Oakland CA. Fun but the damp conditions necessitated more caution than usual.
Pretty much clean navigation but a couple legs I took non-ideal routes around linear out of bounds areas (creek). If the creek hadn't been labelled as out of bounds I would have surely crossed through it multiple times.
7 PM

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

Learned Kata #1
Practiced Twisted Jaws
Also included 50 PU

Tuesday Mar 20, 2018 #

2 PM

Pushups/Situps 27:00 [1]
ahr:112 max:167 rhr:51 slept:6.7

55 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
55 PU
1x 40's navy seal abs w/ 20 Perfect Pushups in the middle
48 PU
Total PU this workout: 198
6 PM

Running warm up/down 2:17 [2] 0.27 mi (8:27 / mi)
ahr:125 max:140 rhr:51

PARC intervals warm up

Running intervals 2:41 [5] 0.5 mi (5:22 / mi)
ahr:177 max:195 rhr:51

PARC intervals 800m sprint #1. My fastest. Came in right behind Mark.

Running intervals 2:48 [5] 0.5 mi (5:36 / mi)
ahr:174 max:189 rhr:51

PARC intervals 800m sprint #2.
7 PM

Running intervals 2:50 [5] 0.5 mi (5:40 / mi)
ahr:174 max:182 rhr:51

PARC intervals 800m sprint #3. Took my shirt off for this one and the rest of the intervals & felt faster despite evidence to the contrary.

Running intervals 2:51 [5] 0.5 mi (5:42 / mi)
ahr:174 max:189 rhr:51 shoes: Nike Rival M8

PARC intervals 800m sprint #4. Wore my track shoes for this one and for the 1000m intervals.

Running intervals 3:49 [4] 0.62 mi (6:09 / mi)
ahr:169 max:176 rhr:51 shoes: Nike Rival M8

PARC intervals 1000m sprint #1. Noticeably fell into a slightly lower gear as compared to 800m.

Running 3:43 [4] 0.62 mi (6:00 / mi)
ahr:165 max:173 rhr:51 shoes: Nike Rival M8

PARC intervals 1000m sprint #2. Decent.

Running warm up/down 3:49 [4] 0.53 mi (7:12 / mi)
ahr:160 max:186 rhr:51 shoes: Nike Rival M8

Track cool down after PARC intervals

Running warm up/down 16:20 [3] 2.0 mi (8:10 / mi)
ahr:140 max:164 rhr:51

Road cool down with Tori along campus dr, ECR, and galvez. Felt good. I think I will come to more PARC workouts, fun working out with old and new friends!

Monday Mar 19, 2018 #

10 AM

Orienteering 43:33 [3] *** 4.54 mi (9:36 / mi) +357ft 8:56 / mi
ahr:151 max:174 spiked:30/31c shoes: Merrill Moab

Phase 3 of COW

Trail Running warm up/down 2:56 [3] 0.33 mi (8:53 / mi)
ahr:141 max:164

Warm up to assembly area

Trail Running warm up/down 5:53 [3] 0.7 mi (8:24 / mi)
ahr:134 max:142

Warm up from assembly area to start
12 PM

Trail Running warm up/down 2:41 [3] 0.33 mi (8:08 / mi)
ahr:137 max:157

Cool down from assembly area to car.
6 PM

Running tempo 38:00 [4] 5.5 mi (6:55 / mi)
ahr:166 max:172

First run with Palo Alto Run Club (PARC). Campus loop
Paces:
1: 7:27
2: 6:49
3: 6:50
4: 6:35
5: 6:46
0.5: 6:51
7 PM

Running warm up/down 6:54 [4] 1.0 mi (6:54 / mi)
ahr:159 max:171

4 laps on the track to cool down. Talked a little to the Stanford Run Club who were there doing some type of intervals called pickups.

Pushups/Situps 2:00 [3]

2 mins planks

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.

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