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Training Log Archive: hamlet

In the 30 days ending Apr 30, 2020:

activity	#	time	miles		km		+m
Biking	4	13:00:29	92.4	(8:27)	148.71	(5:15)	747
Strength Training	15	9:25:00
Running	13	8:48:11	41.41	(12:45)	66.65	(7:55)	1001
Orienteering	5	7:58:47	24.93	(19:12)	40.12	(11:56)	646	13c
Inline Skating	1	1:10:28	10.74	(6:34)	17.28	(4:05)	132
Hiking	2	1:07:16	2.71	(24:50)	4.36	(15:26)	106
Total	38	41:30:11	172.19		277.12		2632	13c

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Sunday Apr 26, 2020 #

11 AM

Orienteering (Bowie) 1:59:44 [2] 9.2 km (13:01 / km) +25m 12:50 / km
ahr:133 max:172

There were some huge puddles that I really didn't want to go through... I'm talking between ankle and knee deep, relatively cold water, and surrounded by marshes that I have no clue what's in them (probably nothing dangerous but I really don't wanna find out)
So yeah I lost a good amount of time trying to convince myself to go through them
I didn't do all the controls because there were some I just couldn't get to and then I was tired. I essentially got up to number 16 and then headed back.

Saturday Apr 25, 2020 #

Event: CANCELLED - 41st Annual West Point National Event

11 AM

Inline Skating (BWI Loop) 1:10:28 [3] 17.28 km (4:05 / km) +132m 3:56 / km
ahr:137 max:176

With poles. I miss skiing

Thursday Apr 23, 2020 #

10 AM

Running warm up/down 11:03 [2] 1.64 km (6:44 / km) +12m 6:30 / km
ahr:148 max:173

It was 90% downhill and on pavement so that's why the pace look really fast

Running race (Rock Creek Trail) 8:22 [5] 1.0 mi (8:22 / mi)
ahr:153 max:170

Im pretty disappointed with the result, but I tried my hardest. I guess that's the most disappointing part for me.
My dad told me to try and hold a pace of like 4:20/km. Yeah right, I couldn't even get under 5min/km.
I hoped that my rest day yesterday would've done more for me but oh well. I tried.

Running warm up/down 14:47 [2] 1.65 km (8:58 / km) +39m 8:01 / km
ahr:171 max:197

I hate living uphill from the park, it makes cool downs insufferable

Mile - Splits

Wednesday Apr 22, 2020 #

1 PM

Strength Training (Sokol livestream) 35:00 [2]

4 PM

Biking (MTB Fairland Park) 2:31:04 [3] 20.71 km (7:18 / km) +322m 6:46 / km
ahr:136 max:169

Tuesday Apr 21, 2020 #

7 AM

Running (NW Branch Trail) 37:00 [4] 5.0 km (7:24 / km) +14m 7:18 / km
ahr:145 max:180

why do I do this to myself

1 PM

Strength Training (Sokol livestream) 40:00 [2]

Monday Apr 20, 2020 #

Note

okay despite feeling miserable during most of my runs and feeling like I've been very slow, only to be even more dissapointed by the results... looking back at it overall, I'm really happy with my week. I'm getting back into hard training, and I'm starting to enjoy it a bit more, since I'm finally finding little things to be proud of in my runs. I know I've still got a looooong way to go until I can actually call myself "good" or "fast", but I'm just happy about that for now. I hope I can keep this up, but I guess taking it week by week is a good idea for now.
but like also, ich bin müde. But it feels kinda good to be sore, at least I know I'm doing something.

1 PM

Strength Training (Sokol livestream) 35:00 [2]

7 PM

Running warm up/down (Rock Creek Park) 22:25 [2] 3.01 km (7:27 / km) +13m 7:17 / km
ahr:142 max:152

Took me forever to convince myself to get out and run, I'm still sore
But i guess what convinced me most was that I felt guilty for having a second serving of pasta for lunch lol

Running hills (Rock Creek Park) 21:17 [3] 2.16 km (9:51 / km) +90m 8:09 / km
ahr:157 max:178

A bit slower this time, but I got in that extra one that I decided to do because somehow I was having fun? weird
Same hill as before, 120m long, +10m climb
1) 42 sec
2) 43 sec
3) 40 sec
4) 43 sec
5) 42 sec
6) 42 sec
7) 42 sec
8) 40 sec
9) 41 sec

Running warm up/down (Rock Creek Park) 14:54 [2] 1.75 km (8:31 / km) +33m 7:47 / km
ahr:165 max:178

I know the pace sucks but I don't care because I got to see a cute raccoon

Sunday Apr 19, 2020 #

6 AM

Running (Rock Creek Park) 26:28 [2] 3.29 km (8:03 / km) +30m 7:42 / km
ahr:153 max:179

Yeah, I know the pace and the distance are both miserable. But I don't know why, I was trying to keep a decent pace. Yeah, it was an easy run, but I don't know why this pathetic pace felt so difficult. Maybe I'm still tired from the fartlek? I'd like to know, because I seriously couldn't last any longer or go any faster. It felt pretty crappy.

But at least it was pretty outside. And pretty cold, too.

11 AM

Biking (Muddy Branch/C&O/Seneca) 3:33:06 [3] 34.0 km (6:16 / km) +342m 5:58 / km
ahr:143 max:183

Yay, mountainbiking!
First time on my mountain bike in a looong time, so I wasn't used to the trampoline-like suspension, but it was really nice, when we were on actual trails. When we had to go on the road between some of the trails, it kinda sucked, because my bike is very very very heavy, so the mix of hills and pavement was not fun, and was just painful. My bike has the name "gravity" written on the side of it, and I gotta say, that's a very fitting name for its weight.

But yeah, it was nice to go mountainbiking for the first time in a while. But it definitely could've been shorter, becasue at about the 28km mark I started getting very very tired.

Saturday Apr 18, 2020 #

1 PM

Strength Training (Sokol livestream) 30:00 [4]

lots of core today

4 PM

Orienteering (Seneca Creek Park) 1:10:12 [3] *** 6.77 km (10:22 / km) +110m 9:35 / km
ahr:148 max:183 13c

I made a real quick course on the map that Dave sent out in an attempt to make the flattest course possible. I really didn't look much at navigation, just making sure there was as little climb as possible. It worked out decently, here's the map with my route drawn in.
Gotta say though, the green was pretty bad. Much worse to get through than a month and a half ago.
I slowed down a lot between 6 and 9, because I was getting tired and I didn't feel like dealing with the green by barreling through it, so I kind of took it easier for those few legs.

Friday Apr 17, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [3]

5 PM

Running warm up/down (Rock Creek Park) 11:44 [2] 1.63 km (7:12 / km) +10m 6:59 / km
ahr:139 max:168

6 PM

Running intervals (Rock Creek Park) 20:02 [4] 2.95 km (6:47 / km) +8m 6:42 / km
ahr:152 max:169

ouch fartek is fun at first but then gets very painful very quickly
I did a typical 10x 1min on, 1 min rest
After my 6th interval I started actually walking during my rests because I was dying
1) 200m
2) 190m
3) 210m
4) 200m
5) 170m
6) 190m
7) 200m
8) 190m
9) 200m
10) 190m
needless to day I am very sore, it's been a while

Running warm up/down (Rock Creek Park) 11:08 [2] 1.16 km (9:36 / km) +50m 7:54 / km
ahr:164 max:175

I know the pace doesn't look it but yes I was jogging. It was just up that stupid hill that I hate, but hey I almost made it to the top, I just gave out int the steepest part. But yeah I really wasn't concerned with my pace at all, I just wanted to get home and lay down on my bed. Which I did. And it felt nice.

Thursday Apr 16, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [4]

4 PM

Running (Schooley Mill Park) 37:55 [3] 5.3 km (7:09 / km) +59m 6:47 / km
ahr:166 max:193

I got really angry towards the end because there was this one hill, the only hill in the area, that I tried to run up (it wasn't even that big) and I couldn't make it. I'm basically just really angry that my training doesn't seem to be paying off, or, well, more likely that I'm not doing enough. It's really frustrating.

Wednesday Apr 15, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [3]

I wanted to do more today but I guess I was just too tired

Tuesday Apr 14, 2020 #

4 PM

Orienteering (Blockhouse Point Park) 1:28:49 [3] *** 8.08 km (11:00 / km) +225m 9:39 / km
ahr:161 max:190

My mom and I went out on courses that Peggy set up. It was really fun, we combined courses A, B, and C. I did A first, C second, and then a part of B because I was running out of time.
For A, I think I did really well. I ran a lot of it, but only control #5 tripped me up, because I believe it was misplaced, since it was in a ditch that was way too close to the trail compared to what the map showed. I could be wrong, but I think so. I lost about 3 minutes for this, because I got to what I was confident was the correct ditch, but I couldn't find the streamer, so I wandered around a bit more until I found it in a different ditch.
(31:42)
For C, I did not do well. Hills are my enemy. Going to #2, I chose a very very stupid route choice, causing me to climb a massive, steep hill. Not smart. The end went well, though.
(44:50)
For B, I wish I had more time. I only had 15 minutes left, so I decided to give it a try. I got to 1, then 2, and then I skipped to 6. I don't think I cut off too much distance, since 3, 4, and 5 were fairly short legs.
(12:17)

C • Control 3

Monday Apr 13, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [3]

lots of core

7 PM

Running warm up/down (Rock Creek Park) 20:46 [3] 2.76 km (7:31 / km) +10m 7:23 / km
ahr:135 max:145

Running hills (Rock Creek Park) 15:41 [4] 1.6 km (9:48 / km) +70m 8:03 / km
ahr:156 max:169

Same hill as last time, 120m long, 10m climb. I only did 7 reps though, and I feel bad about that, but I was really dying on the 7th. I regret stopping though, mostly because I'm angry that I felt this bad after only 7, while last time I felt much better even after my last rep. Oh well.
1) 40 sec
2) 41 sec
3) 39 sec
4) 41 sec
5) 42 sec
6) 41 sec
7) 42 sec
wow my consistency was so much worse than last time

Running warm up/down (Rock Creek Park) 16:38 [2] 1.85 km (8:59 / km) +48m 7:58 / km
ahr:171 max:179

looking at the pace, I doubt this even classifies as running.
I was trying to jog the entire way, even up that stupid long hill, as a bit of compensation for not doing the 8th rep.

Sunday Apr 12, 2020 #

11 AM

Orienteering (Cabin John - Red) 1:47:19 [3] *** 9.0 km (11:55 / km) +188m 10:48 / km
ahr:134 max:171

Regardless of my pace, I'm proud of this run. In the first half I ran very well, and in the second half I slowed down a bit cuz it was harder to find the correct spots to place the streamers. It was really fun though.
Also my mom and I realized, on our way to the 3rd control, that it was a map without the trails. Added an extra challenge, which was fun.

Saturday Apr 11, 2020 #

11 AM

Biking (C&O Canal Towpath) 5:01:17 [3] 77.1 km (3:54 / km) +13m 3:54 / km

Friday Apr 10, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [3]

Thursday Apr 9, 2020 #

5 PM

Running (Rock Creek Park) 38:49 [3] 4.51 km (8:36 / km) +131m 7:31 / km

very slow run, lots of uphill

Running (Rock Creek Park) 19:02 [2] 2.31 km (8:14 / km) +5m 8:09 / km

mostly downhill, but still slow, after laying down on a fallen tree and resting for like 5 mins

Hiking (Rock Creek Park) 47:53 [2] 3.06 km (15:39 / km) +56m 14:20 / km

Gave up on running, I guess I'm too tired

Wednesday Apr 8, 2020 #

7 PM

Running (Rock Creek Park) 53:11 [3] 5.31 km (10:01 / km) +134m 8:54 / km

jogging/walking (mostly walking) with my mom because we were both tired so why not

Tuesday Apr 7, 2020 #

6 PM

Running (Rock Creek Park) 43:33 [3] 6.31 km (6:54 / km) +76m 6:31 / km
ahr:159 max:190

Monday Apr 6, 2020 #

1 PM

Strength Training (Sokol livestream) 35:00 [1]

Sunday Apr 5, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [4]

4 PM

Orienteering (Serpentine area) 1:32:43 [2] *** 7.07 km (13:07 / km) +98m 12:16 / km
ahr:136 max:179

Felt kinda crappy so I cut the course short and I took it very slow

Saturday Apr 4, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [4]

4 PM

Biking (Bowie Mountain Biking) 1:55:02 [3] * 16.9 km (6:48 / km) +70m 6:40 / km
ahr:127 max:154

I was on my crossbike so the stuff was a bit hard

Friday Apr 3, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [4]

Today was a huge focus on core. ouch. (it was 3 sets of 12 different exercises, with 30 sec per exercise with 10 seconds between each)

5 PM

Running warm up/down (Rock Creek Park) 16:20 [2] 2.2 km (7:25 / km) +20m 7:06 / km
ahr:156 max:164

my calves were b u r n i n g

Running hills (Rock Creek Park) 17:24 [4] 1.93 km (9:01 / km) +80m 7:28 / km
ahr:167 max:179

my calves were fine? I'm not complaining though
120m long hill, 10 meters climb. Not the biggest hill, but a good one for a reintroduction into hill intervals.
I did 8 intervals
1) 42 sec
2) 42 sec
3) 41 sec
4) 41 sec
5) 42 sec
6) 41 sec
7) 41 sec
8) 38 sec (I pushed as hard as I could)

Running warm up/down (Rock Creek Park) 21:43 [1] 2.21 km (9:50 / km) +50m 8:50 / km
ahr:163 max:194

very very slow jogging and some walking because cramps suck (and so does that one hill)

I'm honestly not sure if I should even call this running but oh well

Given that I was prepared to only be able to last 4 intervals, I'm quite happy. I think I did a good amount, although I wish I would've done 10. But if I did another 2, I wouldn't be able to do my cooldown because I would be too exhausted. It's probably not a great idea to do two hard days in a row, but for some reason I really wanted to do hill intervals today, and that's rare, so I took advantage of that. But yeah, I was barely able to walk the rest of the day.

Thursday Apr 2, 2020 #

Strength Training (Sokol livestream) 40:00 [3]

6 PM

Running warm up/down (Rock Creek Park) 10:25 [3] 1.51 km (6:54 / km) +11m 6:39 / km
ahr:153 max:169

I'm glad that we agreed to do the time trial, cuz I really needed something to get me back into running. The past few days I've been doing the bare minimum, becuse I felt bad about myself, my training, and basically I just felt uncomfortable being myself. I guess it was just because of a lack of running, because after today I feel much better. I'm so happy that I'm on the team, it seriously helps a ton :D

C • time trial 2

Running race (Team Time Trial) 17:34 [3] 3.0 km (5:51 / km) +8m 5:47 / km
ahr:165 max:173

Yeah, I know, it's pretty slow. I think i ate too much pasta for my (very late) lunch lol :D
I know the time's not much, and honestly I didn't even have any higher expectations. I gave it my all (seriously my legs refused to function for a good 3 minutes after finishing), and I'm hoping I can improve soon, now that I have something to base my progress off of.

Hiking warm up/down (Rock Creek Park) 19:23 [3] 1.3 km (14:55 / km) +50m 12:30 / km
ahr:133 max:164

As I said before, my legs did not function after the time trial, so I had to settle for walking home. I considered jogging a bit downhill, but I decided against it because I'd probably just trip over myself if I did. It was fun though, and I'm happy that I got out and did it.

3000m - Splits

Wednesday Apr 1, 2020 #

Strength Training 30:00 [2]

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