Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 30 days ending Nov 30, 2020:

activity	#	time	miles		km		+m
Orienteering	11	11:00:41	31.1	(21:15)	50.05	(13:12)	1343	64c
Running	8	6:01:41	30.91	(11:42)	49.75	(7:16)	676
Strength Training	11	3:45:00
Rock climbing	2	1:55:00
Commute Biking	1	55:24	8.89	(6:14)	14.3	(3:52)	100
Total	33	23:37:46	70.9		114.1		2119	64c

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Wednesday Nov 25, 2020 #

Note

i think running isn't gonna happen today. I feel bad about that but I can barely get out of bed, let alone convince myself to go running. At least I've got climbing tonight.

Tuesday Nov 24, 2020 #

5 PM

Running (Rock Creek Park) 30:40 [3] 4.03 km (7:37 / km) +76m 6:57 / km
ahr:154 max:181

So montgomery county parks officially made masks required indoors and outdoors at all times. time to bring out all of my buff scarves.
I was slow, but I'm just glad I got out to run. I needed to stop by the store on the way back, so I avoided one hill which was good. But yeah, other than that I felt pretty crap but oh well

C • masks 1

Monday Nov 23, 2020 #

3 PM

Running (Rock Creek Park) 59:05 [3] 7.56 km (7:49 / km) +156m 7:05 / km
ahr:164 max:190

the long hill on the boundary trail or whatever it's called is my sworn enemy. every other hill on those trails are forgiven, but that one hill is the worst and i hate it

other than that, my first run back in rock creek was pretty nice and chill, probably because I haven't been there in so long

7 PM

Rock climbing (Earth Treks Rockville) 35:00 [4]

A lot less time but a lot moer climbing than last time. I was surprised that I was able to do more than one route, ngl
5.7 - onsite
4 climbs immediately after each other (all on the same rope, all on toprope):
5.8 - onsite
5.10a - onsite
5.9 - onsite
5.11a - completed, only ine rest in the middle. (i'm super proud of this, I didn't really think I could make it to the top, but I had a bunch of adrenaline from the other climbs so I thought screw it, let's do this)
5.10a - attempted on lead, got a little over halfway up, got just under the overhang and felt my grip failing
5.11a - I got like maybe 1/3 up (toprope) by falling on every move a few times, it looked fun and I knew I was tired so I figured why not (plus it was on a slab, so not too strengthy and a lot more technical, but I kept on accidentally pushing myself off the wall and tipping backwards)

Sunday Nov 22, 2020 #

1 PM

Orienteering (Rosaryville - Green) 1:16:13 [3] ** 7.0 km (10:53 / km) +138m 9:55 / km
ahr:144 max:180 13c

honestly this course felt relatively easy, and fairly soon I stopped trying to keep full focus on my navigation and I just figured out the general direction of the next control and went that way. Maybe it was also partially because of how much my blisters and feet hurt because my shoes are too small, but well I kept trying to jog, at least on the trails.
Also my brain was just gone, I was thinking about a lot of different things that weren't orienteering related. I realized that I really like orienteering because I can just be in the middle of the woods on my own and nobody can see me if I have a mental breakdown and stuff. It's nice

Green - Splits

Saturday Nov 21, 2020 #

8 AM

Orienteering (Cabin John - Brown) 1:02:39 [3] *** 5.24 km (11:57 / km) +93m 10:59 / km
ahr:124 max:168 18c

I think I could've gone a lot faster if I wasn't so sore and if I got more sleep. I also made a few questionable route choices, but oh well. (also I once again forgot that there were no trails on the map, that somehow surprises me every single time I go there). Honestly even though ther weren't trails on the map, I still used the trails for the most part, especially in the northern area of the park above and around the powerlines, since off trails it was just annoyingly green. I also took a really weird route choice on the way to 12 because I had to cross the powerlines somehow but since the edges are just a sea of brambles, I had to go around a good amount, but oh well.
Oh, and I got a good calf workout in, I don't think I put my heels down a single time because my blisters hurt so much, so I was practically just tiptoeing the whole time

10 AM

Commute Biking (Cabin John to home) 55:24 [3] 14.3 km (3:52 / km) +100m 3:45 / km
ahr:140 max:161

ooooooh it's been a while, I felt it in my glutes when I was going uphill.
but it was nice to bike in this area again, but there was just so many people, it was kind of weird.
also biking in crocs isn't great, especially crocs that are 3 sizes too big

Friday Nov 20, 2020 #

7 PM

Rock climbing (Earth Treks Rockville) 1:20:00 [3]

i pretty much spent an hour on one climb because i couldnt get over one move and i didnt want to give it up because i knew exactly what i needed to do, just while i had enough strength left i psyched myself out, and by the time i was frustrated enough for it, i had no grip strength left, and eventually I couldn't even get back up to the spot.
5.8 - onsite
5.10a (toprope) - i got up? i fell at one point and then later on I did a really weird move that I pretty much just used my thighs/knees and essentially crawled onto a hole. I had no clue what I was doing and just wanted to get up honestly.

and its pretty frustrating that I have to start all over with my grip strength. I hate knowing exactly what moves I need to do but just not having the grip endurance to last long enough.

Thursday Nov 19, 2020 #

11 AM

Running (neighborhood) 53:53 [3] 7.8 km (6:54 / km) +100m 6:30 / km
ahr:169 max:189

how in the world do I have so many cuts on my feet... and they just get worse every time I run, climbing is gonna be pure pain ig
also I was so close to throwing up like 200m away from my house, like, I had to stop for a second
also, well, i still hate hills

C • Hills 5

5 PM

Strength Training (wrestling) 15:00 [3]

Dips (15)
Pushups (20)
Woshoo pushups (10) (down dog, pushup into cobra, and pushup back into down dog)
Burpees (10)
Wall sit (0:45)
Lunge + core twist (8 per side)
Leg scissor kicks (25 per side)
Knee to elbow crunches (20 per side)
Plank (1:00)
side planks (0:30 per side)

Wednesday Nov 18, 2020 #

1 PM

Orienteering (Browns Church Rd) 54:18 [2] *** 4.3 km (12:38 / km) +112m 11:10 / km
ahr:114 max:157 3c

Running on a map I made... and oh how I hated it.
Fist off, I should've made the entire thing green instead of leaving it white, cuz honestly that was just really thorny (kind of like Cabin John in the spring/summer).
Then, well, I wish there were trails on the map, so that's what I'm gonna work on next.
and well I think my GPS was glitching out cuz it didn't really have a good connection or whatever, so the distance might be off.
I ended up just getting controls before just trying to find my way back to the car because I was so done with all of the darn thorns, and I tried to follow some trails here and there to get some of them traced, but it looks like that didn't work out too well. I'll see.
Here's the map I had:

(yes I forgot to put northlines on the map. my bad)

7 PM

Strength Training (wrestling) 30:00 [3]

Stance & Motion: 2x 0:45
Push-ups (3x 15)
Incline push-ups (2x 15)
Dips (2x 15)
Neck Bridge (0:30)
Supermans (10x w/ 3sec hold)
Burpees (2x 10)
Squats (2x 20)
Situps (2x 20)
V-ups (20)
Knee to elbow crunches (20 per side)
Planks (0:45 normal, 0:30 per side)
Lunge & core twists (10 per side)
Chair lunges (10 per side)
wall sit (2x 0:30)

Tuesday Nov 17, 2020 #

2 PM

Running (neighborhood) 27:27 [3] 4.3 km (6:23 / km) +62m 5:57 / km
ahr:125 max:143

why is it so windy
and I apparently popped the blisters on my heels, whoops
also i hate being home, i want back

C • That makes two of us 2

5 PM

Strength Training 10:00 [3]

i might do another session later, i'll see

Sunday Nov 15, 2020 #

1 PM

Orienteering (Fountainhead - Green) 1:15:30 [3] *** 6.16 km (12:15 / km) +236m 10:17 / km
ahr:158 max:187 13c

I died 2k in because I got too excited with the white woods and how there weren't rocks and that it was runnable and easy to navigate.
Then the hills caught up to me and I crashed, but I somehow was still able to spike every control so that was good (except I had a really stupid route choice from 5 to 6). Some of my route choices were a little questionable, but I'm glad I knew exactly where I was at every point of the course, which was nice.
oh and I also had new shoes that were giving me big blisters so that was fun

3 PM

Orienteering (control pickup) 42:03 [3] 2.3 km (18:17 / km) +61m 16:09 / km
ahr:144 max:186

This was just pure pain, I walked the whole thing. I was honestly so tired that I even punched one of the controls before I realized that I'm not on a course and I'm supposed to take the control with me

Green - Splits

Saturday Nov 14, 2020 #

1 PM

Running (last one :() 43:58 [3] 6.1 km (7:12 / km) +74m 6:48 / km
ahr:175 max:191

Friday Nov 13, 2020 #

11 AM

Strength Training (wrestling) 20:00 [4]

2x 0:45 stance & motion

30 sec neck bridge
15 pushups
10 supermans w/ 3 sec hold
15 pushups
10 burpees
15 pushups
15 dips
10 burpees
15 dips

40 squats
1 min plank
30 sec side plank (for each side)
10 lunge and core twists per side (my balance was not good today)
30 sec wall sit
20 knee-to-elbow crunches
30 sec wall sit

3 PM

Orienteering (mocanaqua) 54:41 [3] *** 3.76 km (14:33 / km) +171m 11:51 / km
ahr:112 max:152 7c

Thursday Nov 12, 2020 #

5 PM

Strength Training (wrestling) 10:00 [4]

Wednesday Nov 11, 2020 #

5 PM

Orienteering (Montage Dusk-O) 1:20:28 [3] **** 6.61 km (12:10 / km) +147m 10:57 / km
ahr:147 max:181 10c

I did great until 10, which I messed up because I didn't realize I went around the first cliff, so I went down the second cliff (shich I wasn't supposed to) and I was looking for it down there. Also that's when it got really dark and I had to rely on my light, and I became a bit paranoid too (I watched too many true crime/horror story videos whoops)
After 10, I realized that for 11 I would have to go back down and it was kinda green there and in teh dark I just didn't feel like going down there anymore (plus I realized with the time limit I don't think I would've found it in time), so I decided to try to cut to 15. When I was at the trail intersection I dipped down on the trail that I wanted to attack 15 from, but after about 50 meters I checked my watch and saw that I only had 8 minutes to get back to the parking lot (I was a bit too far but I found Diana and Kirsten on my way so we jogged back together, we ended up being 15 mins late... sorry AJ and Bridget)

Tuesday Nov 10, 2020 #

5 PM

Strength Training (wrestling) 20:00 [4]

thankfully my face didn't hurt too much during this, probably cuz we didn't do any dynamic exercises

and can i say that seeing squats on the plan for once made me happy because eg exercises are the only thing i'm decent at

Sunday Nov 8, 2020 #

Event: 2015 Billygoat Rerun

10 AM

Orienteering (2015 BillyGoat) 1:23:29 [2] *** 4.8 km (17:24 / km) +157m 14:57 / km
ahr:119 max:163

so I broke my face 6 controls in and gave up the rest of the course

Saturday Nov 7, 2020 #

3 PM

Strength Training (wrestling) 25:00 [4]

1. Stance & Motion: 45sec
2. Neck Bridge on support: 30sec
3. Dips: 12
4. Burpees: 10
5. Lunges w/ core twist: 8 each side
6. Push-ups: 20
7. V-ups: 15
8. Plank: 1min
9. Side Planks: 30sec each side
10. Wall sit: 45sec

4 PM

Running 57:03 [2] 7.81 km (7:18 / km) +78m 6:57 / km
ahr:166 max:188

Thursday Nov 5, 2020 #

2 PM

Running 57:31 [2] 7.83 km (7:21 / km) +84m 6:58 / km
ahr:162 max:189

4 PM

Strength Training (wrestling) 15:00 [4]

Wednesday Nov 4, 2020 #

1 PM

Strength Training (wrestling) 30:00 [4]

5 PM

Orienteering (Haystack night-O) 1:05:44 [2] *** 4.77 km (13:47 / km) +128m 12:09 / km
ahr:117 max:148

I couldn't see anything (bad headlamp), and I can't move well because I'm sore from the wrestling workouts. I got to control 6, and I wanted to skip to 18, but I didn't realize that the o-range I downloaded already cut some of the controls, so I accidentally ended the race on it and I wasn't about to do the rest of a night-o without confirmation and with a crappy headlamp.

Tuesday Nov 3, 2020 #

3 PM

Running (trails) 32:04 [2] 4.32 km (7:25 / km) +46m 7:03 / km
ahr:160 max:183

4 PM

Strength Training (wrestling) 20:00 [4]

Monday Nov 2, 2020 #

7 PM

Strength Training (wrestling) 30:00 [4]

Sunday Nov 1, 2020 #

9 AM

Orienteering (controlsettingFrenchCreek) 31:33 [2] ** 2.95 km (10:42 / km) +64m 9:39 / km
ahr:116 max:161

3 PM

Orienteering (c pickup French Creek) 34:03 [2] ** 2.16 km (15:46 / km) +36m 14:33 / km
ahr:119 max:156

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