How I'm using a variety of Quantified Self tools and techniques to aid in my training for civilian military style events.

1. How I’m using QS tools to help me
train for civilian military style events
Presented at Quantified Self Silicon Valley
by Troy Angrignon, Sales/BD/Partnering Exec
*photo of Class 176 by Beaux Engelbert (with Rudy Reyes)
Thursday, March 21, 13

2. All photos belong to SEALFIT HQ
Thursday, March 21, 13

3. Carl Jung’s 4 Stages of Life
Athlete
Warrior
Statesman
Spirit
Thursday, March 21, 13

4. “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
Thursday, March 21, 13

5. 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
Thursday, March 21, 13

6. Photographer: Rudy Reyes
Thursday, March 21, 13

7. Photographer: Unknown
Thursday, March 21, 13

8. Photographer: Nick Cioni
Thursday, March 21, 13

9. Photographer: April Palugod Cioni
Thursday, March 21, 13

10. Photographer: Troy Angrignon
Thursday, March 21, 13

11. Photographer: April Palugod Cioni
Thursday, March 21, 13

12. Photographer: April Palugod Cioni
Thursday, March 21, 13

13. Photographer: Jackie Varela
Thursday, March 21, 13

14. Photographer: April Palugod Cioni
Thursday, March 21, 13

15. Photographer: Gary Sheperson
Thursday, March 21, 13

16. Photographer: April Palugod Cioni
Thursday, March 21, 13

17. Photographer: April Palugod Cioni
Thursday, March 21, 13

18. Photographer: Lindley Lehman
Thursday, March 21, 13

19. All photos come from Extreme SEAL Experience and GoRuck
Thursday, March 21, 13

20. 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
✔ ✔ ✔ ✔ ✔
Thursday, March 21, 13

21. Thursday, March 21, 13

22. Thursday, March 21, 13

23. I started working with the best coaches I could find
Commander Mark Divine
Former Navy SEAL
Founder, SEALFIT
Brad McLeod
Former Navy SEAL
Founder, SealGrinderPT.COM
Phil Black
Former Navy SEAL
Founder, FitDeck
Thursday, March 21, 13

24. I devoured information
Thursday, March 21, 13

25. With the help of my coaches I built a training plan
Mon Tues Wed Thu Fri Sat Sun
AM
Journaling
Breathing
Yoga
Visualization
Running
PT
Journaling
Breathing
Yoga
Visualization
Running
PT
Journaling
Breathing
Yoga
Visualization
Running
PT
Journaling
Breathing
Yoga
Visualization
Running
PT
Journaling
Breathing
Yoga
Visualization
Running
PT
LONG
TRAINING
DAY
REST
DAY
PM
Ride
Crossfit
Sealfit
Ride
Ride
Crossfit
Sealfit
Ride
Ride
Crossfit
Sealfit
Ride
Ride
Crossfit
Sealfit
Ride
Ride
Crossfit
Sealfit
Ride
LONG
TRAINING
DAY
REST
DAY
Thursday, March 21, 13

26. Optimize nutrition
Thursday, March 21, 13

27. Withings Scale
Polar watches
Garmin
Timex
Suunto
Zeo Mobile
Sensor
Optical Heart Rate
Perspiration
Skin Temperature
Weight
Foot Pod
Heart Rate
Speed & Cadence
Power Meter
Brain wave
GPS
3d Accelerometer
Altitude
Barometer
Compass
Sensors Category
Complex
Activity
Trackers
Weigh Scale
Simple
Activity
Trackers
(includes
motion based
sleep
tracking)
Performance
Tools
PerformanceLifestyle
Brain Sleep
Trackers
BodyMedia Band
MyBasis Basis B1
HW / SW
Products
Nike
Nike+ Fuel Band
Nike+ Sport
Watch
Nike+ Foot Pod
Jawbone Up
Fitbit
Fitbit One
Fitbit Flex
Fitbit Aria
Fitbit Zip
3d Accelerometer
Lark
Thursday, March 21, 13

28. 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
nikeplus.nike.com
myzeo.com
Zeo iPhone app
Older
Devices
Nike+
devices
Withings
Scale
Withings iPhone
app
Digifit = Personal Health Dashboard
TrainingPeaks=
Richly Featured
Last Generation
Coaches & Athletes
Training Tool
Endomondo = Next Generation Multi-sport Tracking Community
Strava = Social Competition for Runners and Cyclists
DigiFit iCardio
Strava Run
Strava Cycle
Thursday, March 21, 13

29. Nike+ FuelBand LarkLife Band Jawbone Up
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...
Thursday, March 21, 13

30. I am currently using these...
Garmin 910XT
HR, GPS, elevation
Training Peaks
Aggregates all workouts
Fitbit
Activity, Steps, Sleep
Google Docs
Training Plans
Evernote
Training Journal
Fitdeck
Training routines
Surviving BUD/S
Mental Preparation
SealGrinderPT
Advice, coaching, routines
Unbeatable Mind Academy
Yoga, Breathing, Mental training
Withings Scale
Weight, BMI, bodyfat %
WellnessFX
Bloodwork information
MyFitnessPal
FoodTracking
Thursday, March 21, 13

31. Thursday, March 21, 13

32. Thursday, March 21, 13

33. What I’ve learned
Thursday, March 21, 13

34. Purpose...Goals...Performance Metrics...Micro-goals
Be Fit Graduate Kokoro Beat the PST Improve Daily
Thursday, March 21, 13

35. Surround yourself with great people
Photographer: unknown
Thursday, March 21, 13

36. Mental training is critical
Photos from SEALFIT
Thursday, March 21, 13

37. Eat well, sleep deeply, and take care of yourself
Thursday, March 21, 13

38. Simplify, simplify, simplify
(don’t let the tools distract you)
Thursday, March 21, 13

39. Photographer: Jackie Varela
Thursday, March 21, 13

40. Photographer: Troy Angrignon
Q&A
Troy Angrignon
troy@troyangrignon.com
about.me/troyangrignon
Thursday, March 21, 13