Quantified Self Silicon Valley: Using QS tools to train for civilian military events

How I’m using QS tools to help me train for civilian military style events

by Troy Angrignontroy@troyangrignon.com

*photo of Class 176 by Beaux Engelbert (with Rudy Reyes)

All photos belong to SEALFIT HQ

Carl Jung’s 4 Stages of Life

AthleteWarrior

StatesmanSpirit

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a

building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer,

cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”

- Robert Heinlein, author

Single sport Multi-sport

40

Martial Arts

18 30

Weight-lifting (isolation movement training) Crossfit

4544

Combat Defense

Running Ultras

Parkour

MN

Adventure Racing 2-5d

Tri

Obstacle Course races

Movement Systems Holistic Training

Cycling

SEALFit

GoRuck

Yoga

SEALFit

Unbeatable Mind

ESE

Specialist Generalist

Athlete Warrior Statesman

Photographer: Rudy Reyes

Photographer: Unknown

Photographer: Nick Cioni

Photographer: April Palugod Cioni

Photographer: Troy Angrignon

Photographer: April Palugod Cioni

Photographer: April Palugod Cioni

Photographer: Jackie Varela

Photographer: April Palugod Cioni

Photographer: Gary Sheperson

Photographer: April Palugod Cioni

Photographer: April Palugod Cioni

Photographer: Lindley Lehman

All photos come from Extreme SEAL Experience and GoRuck

GRC 176 SF 12 hour GoRuck Trek 52h GRC 306 SF 12 hour GR Scavenger 2012 12h GRC 449 Bravo 12h

GRC TBD GRC Back to Back (24h) GRC Back to Back (24h) Academy/Kokoro 8 days GR Heavy 24h

GR Firearms GR Ascent 4 day GR Selection 48-55h (?) Extreme SEAL Advanced (?) S.E.R.E. Urban

S.E.R.E. Woodland Extreme SEAL Sniper 7d (?) Extreme SEAL Dive/Shoot 7d (?) Extreme SEAL Hell Week 7d (?) GR Beached

✔ ✔ ✔ ✔ ✔

I started working with the best coaches I could find

Commander Mark DivineFormer Navy SEALFounder, SEALFIT

Brad McLeodFormer Navy SEAL

Founder, SealGrinderPT.COM

Phil BlackFormer Navy SEALFounder, FitDeck

I devoured information

With the help of my coaches I built a training plan

Mon Tues Wed Thu Fri Sat Sun

AM

JournalingBreathing

YogaVisualization

RunningPT

JournalingBreathing

YogaVisualization

RunningPT

JournalingBreathing

YogaVisualization

RunningPT

JournalingBreathing

YogaVisualization

RunningPT

JournalingBreathing

YogaVisualization

RunningPT

LONG TRAINING

DAY

REST DAY

PM

RideCrossfitSealfitRide

RideCrossfitSealfitRide

RideCrossfitSealfitRide

RideCrossfitSealfitRide

RideCrossfitSealfitRide

LONG TRAINING

DAY

REST DAY

Optimize nutrition

Withings Scale

Polar watches

Garmin

Timex

Suunto

Zeo Mobile Sensor

Optical Heart Rate

PerspirationSkin Temperature

Weight

Foot Pod

Heart Rate

Speed & CadencePower Meter

Brain wave

GPS

3d Accelerometer

AltitudeBarometerCompass

Sensors Category

Complex Activity

Trackers

Weigh Scale

SimpleActivity

Trackers (includes

motion based sleep

tracking)

PerformanceTools

Perf

orm

ance

Life

styl

e

Brain Sleep Trackers

BodyMedia Band

MyBasis Basis B1

HW / SW Products

NikeNike+ Fuel Band

Nike+ Sport Watch

Nike+ Foot Pod

Jawbone Up

Fitbit

Fitbit One

Fitbit Flex

Fitbit Aria

Fitbit Zip

3d Accelerometer

Lark

endomondo.com

trainingpeaks.com

my.digifit.com

withings.com

www.fitbit.com

Fitbit One

Fitbit Ultra

Fitbit Flex

Fitbit Aria

connect.garmin.com

Polar watches

Garmin watches

Timex Global Trainer

strava.com

FitBit iPhone

App

Suunto watches movescount.com

nikeplus.nike.com

myzeo.com

Zeo iPhone app

Older Devices

Nike+ devices

Withings Scale

Withings iPhone app

Movescount iPhone app

Basis watches mybasis.com

Digifit = Personal Health Dashboard

TrainingPeaks=Richly FeaturedLast Generation

Coaches & AthletesTraining Tool

Endomondo = Next Generation Multi-sport Tracking Community

Strava = Social Competition for Runners and Cyclists

DigiFit iCardioStrava Run

Strava Cycle

Nike+ FuelBand LarkLife Band FitBit Ultra / One

Garmin 310 XT Wahoo Bluetooth LE HR strap Timex Global Trainer GPS watch

Moves App ZEO Mobile Strava / RunKeeper / MapMyRun etc.

I decided against these...

I am currently using these...

Garmin 910XTHR, GPS, elevation

Training PeaksAggregates all workouts

Jawbone UpActivity, Steps, Sleep

Fitbit FlexActivity, Steps, Sleep

EvernoteTraining Journal

FitdeckTraining routines

Surviving BUD/SMental Preparation

SealGrinderPTAdvice, coaching, routines

Unbeatable Mind AcademyYoga, Breathing, Mental training

Withings ScaleWeight, BMI, bodyfat %

WellnessFXBloodwork information

MyFitnessPalFood Tracking

What I’ve learned

Purpose...Goals...Performance Metrics...Micro-goals

Be Fit Graduate Kokoro Beat the PST Improve Daily

Surround yourself with great people

Photographer: unknown

Mental training is critical

Photos from SEALFIT

Eat well, sleep deeply, and take care of yourself

Simplify, simplify, simplify(don’t let the tools distract you)

Photographer: Jackie Varela

Photographer: Troy Angrignon

Q&A

Troy Angrignontroy@troyangrignon.comabout.me/troyangrignon