Training Log Archive: hamletIn the 28 days ending Feb 28, 2019:
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Friday Feb 22, 2019 #
Running intervals (Rock Creek Park) 24:54 [3] 3.7 km (6:44 / km) +50m 6:18 / km
ahr:130 max:156
Int. 1: .21km
Int. 2: .23km
Int. 3: .20km
Int. 4: .18km
Int. 5: .21km
Int. 6: .21k
Cool down: .89km
Commute Biking (To Czech Embassy) 30:00 [2] 11.0 km (2:44 / km) +183m 2:31 / km
Thursday Feb 21, 2019 #
Commute Biking (To Earth Treks Rockville) 1:30:00 [2] 20.0 km (4:30 / km) +183m 4:18 / km
Rock climbing ( Earth Treks Rockville) 45:00 [3]
5.10a - onsite, warmup
Mock lead:
5.10d - halfway up, couldn't make it past a move
5.10d - completed, fell once
5.10d - 2nd time completed, fell twice
5.9 - onsited
Wednesday Feb 20, 2019 #
Running (Rockburn Branch Park ) 35:31 [3] 4.28 km (8:18 / km) +63m 7:44 / km
ahr:159 max:191
So technically I was supposed to do intervals, but there was like 5 inches of snow and it was still snowing. It was slippery and in several places there was mud under the snow, so it was double slippery. But it was really fun! Just a bit tough.
Tuesday Feb 19, 2019 #
Commute Biking 25:00 [3] 6.5 km (3:51 / km)
Commute Biking 25:00 [2] 7.0 km (3:34 / km)
Monday Feb 18, 2019 #
Ski Orienteering (Ottawa) 1:11:14 [3] *** 11.31 km (6:18 / km) +36m 6:12 / km
ahr:151 max:179 20c
Sunday Feb 17, 2019 #
XC skating race (Gatineau Loppet) 52:36 [4] 10.0 km (5:16 / km) +114m 4:59 / km
ahr:163 max:190
Saturday Feb 16, 2019 #
XC classic race (Gatineau Loppet) 1:35:00 [3] 15.0 km (6:20 / km) +196m 5:57 / km
ahr:126 max:185
Friday Feb 15, 2019 #
Running tempo (Rock Creek Park) 30:55 [4] 4.2 km (7:22 / km) +82m 6:42 / km
ahr:168 max:190
Thursday Feb 14, 2019 #
Strength Training (Teen Club Fitness) 15:00 [3]
2 min Superman
20 pushups
110 crunches
50 leglifts
Rock climbing ( Earth Treks Rockville) 30:00 [2]
5.10b - completed second time
Top Rope:
5.11a - fell and quit between first and second clips
5.10c - fell at 3/4 in roof
5.10d - completed second time
5.10d - fell before first clip
Wednesday Feb 13, 2019 #
Running (Rock Creek Park) 33:26 [3] 4.83 km (6:55 / km) +62m 6:30 / km
ahr:161 max:188
Tuesday Feb 12, 2019 #
Rock climbing (Earth Treks Columbia) 35:00 [3]
5.9 - onsite and downclimbed
5.11a - project, fell 3 times, 5th time
5.11a - 2nd time, fell 3 times
5.10a - onsite, and downclimbed to second clip
Monday Feb 11, 2019 #
Running (Rock Creek Park) 39:12 [3] *** 5.38 km (7:17 / km) +112m 6:36 / km
ahr:160 max:191
Sunday Feb 10, 2019 #
Rock climbing (Earth Treks Crystal City) 30:00 [3]
5.9 - overhang, onsite
5.11b - didn't even make it to first clip
5.11a - completed, fell on almost every clip, crimpy
5.11a - gave up in the middle because we ran out of time, but fell on each clip I climbed
Saturday Feb 9, 2019 #
Commute Biking (Rock Creek Trail) 1:14:35 [2] 19.61 km (3:48 / km) +129m 3:41 / km
ahr:126 max:163
Rock climbing (Earth Treks Rockville) 1:00:00 [4]
Top rope:
5.9 - onsite
5.10d - really technical and really difficult. I fell in about 4 places, but I completed it. This felt much harder than a 10d
5.11b/5.10c - I started climbing on this black 11b I tried before but I didn't do too well before, and now I got about 2 meters off the ground until I couldn't do the move, so after several tries I used some holds from a 5.10a to get over the move, and I tried the next move but I couldn't do It so I switched to the 5.10c that was right next to me. I will about halfway up the wall at this point. Then I finished the 5.10c no problem
Mock lead:
5.11a(ish) - new climb, I fell twice and gave up at the last clip. To the first clip, I climbed the adjacent 5.12b because the 11a was too difficult to start out on. But then I went back on to the 11a right before the first clip. I think this was more of a 5.11b
Top Rope:
5.11b - I fell in three places, and in the third one (last clip) I gave up and went down because I was exhausted and I didn't know how to do it.
Orienteering (Lake Needwood) 53:03 [3] ** 3.71 km (14:18 / km) +132m 12:08 / km
ahr:135 max:172 9c
Friday Feb 8, 2019 #
Running (Rock Creek Park) 29:01 [3] 4.07 km (7:08 / km) +115m 6:15 / km
ahr:158 max:174
Thursday Feb 7, 2019 #
Rock climbing ( Earth Treks Rockville) 30:00 [3]
5.10b completed second time
5.11b one rest
5.10d/11b (new climb) one rest
Strength Training (Teen Club Fitness) 13:30 [4]
Monday Feb 4, 2019 #
Note
(sick)
Running (Rock Creek Park) 27:28 [3] 4.04 km (6:48 / km) +52m 6:23 / km
ahr:149 max:167
Sunday Feb 3, 2019 #
Rock climbing ( Earth Treks Rockville) 45:00 [3]
Saturday Feb 2, 2019 #
Orienteering race 1:58:57 [4] *** 9.52 km (12:30 / km) +340m 10:36 / km
ahr:128 max:176 23c
Friday Feb 1, 2019 #
Running (Columbia) 28:05 [3] 4.18 km (6:43 / km) +39m 6:25 / km