Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m
	Commute Biking	37	17:47:47	190.87	(5:36)	307.17	(3:29)	3340
	Orienteering	4	17:20:03	31.1	(33:27)	50.05	(20:47)	1922	38c
	Running	13	6:31:39	33.09	(11:50)	53.25	(7:21)	980
	canoeing/kayaking	2	5:45:00
	tennis	3	4:50:00
	Rock climbing	8	4:45:00
	Inline Skating	1	1:09:53	10.71	(6:32)	17.23	(4:03)	114
	Hiking	1	47:00	0.93	(50:26)	1.5	(31:20)	350
	Total	68	58:56:22	266.69		429.2		6706	38c
averages - sleep:6

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Friday May 31, 2019 #

7 AM

Commute Biking (to school) 22:00 [2] 6.2 km (3:33 / km) +77m 3:20 / km

3 PM

Commute Biking (from school) 49:26 [2] 13.3 km (3:43 / km) +100m 3:35 / km

I felt like taking the long way from school, so I went up to the Rock Creek Trail to bike on it home.

4 PM

Commute Biking (To Earth Treks Rockville) 1:05:46 [2] 20.8 km (3:10 / km) +225m 3:00 / km

Jamie texted me the moment I got home if I want to go climbing. Of course I did, so I just cooled off a bit and left to go to Earth Treks.

5 PM

Rock climbing (Earth Treks Rockville) 30:00 [3]

Top Rope:
5.10b (technical warm up)
5.11a (first time, onne fall. I was in a position where my left hand was reaching up, grabbing an undercling from below, and my right hand was also right in front of me. My left foot was on a flat topped, sloped hold, so I was not sure if it would or would not slip. My right foot was in an overhang. I was running out of strength there, and I had to rest for a bit. )
5.11b (4th or 5th try already, I can't remember. I got 1 or two moves higher than I ever got before, and on that climb, it's a huge accomplishment for me. )

6 PM

Commute Biking (From EarthTreks Rockville) 1:05:46 [2] 20.8 km (3:10 / km) +225m 3:00 / km

Thursday May 30, 2019 #

5 PM

Commute Biking (To Earth Treks Rockville) 1:20:00 [2] 20.8 km (3:51 / km) +225m 3:39 / km

7 PM

Rock climbing (Earth Treks Rockville) 30:00 [3]

Top Rope:
5.10a (2nd time, warm up)
5.11b (3rd time, COMPLETED W/O RESTS, FIRST 11B!)
5.11a (2nd time, COMPLETED W/O RESTS, FIRST 11A!)

Wednesday May 29, 2019 #

7 AM

Commute Biking (To School) 24:51 [2] 6.21 km (4:00 / km) +77m 3:46 / km

3 PM

Commute Biking (To Earth Treks Rockville) 1:15:00 [2] 17.7 km (4:14 / km) +252m 3:57 / km

It was insanely hot outside. Like, seriously, over 90 degrees. On the Rock Creek trail I was fine, but as soon as I got onto Randolph Rd it was almost unbearable

4 PM

Rock climbing (Earth Treks Rockville) 45:00 [3]

Finally climbing with Jamie again!
Bouldering 5 mins
Top Rope:
5.10b (onsite, maybe completed second time, can't remember)
5.11b (SO CLOSE TO MAKING IT W/O RESTS but just at the second to last clip, right at the end of the roof, my hand slipped and I fell)
5.11a (5th try already? I at least made it halfway. Better than second clip)
5.11c (halfway, same issue as last time, it's definitely an 11c. It's hard, I'm just gonna stick to 11a's and b's.)

6 PM

Commute Biking (from EarthTreks Rockville) 1:07:46 [2] 20.8 km (3:15 / km) +225m 3:05 / km

Monday May 27, 2019 #

7 AM

Commute Biking warm up/down (to school) 23:14 [2] 6.23 km (3:44 / km) +68m 3:32 / km

6 PM

Running (Rock Creek Park) 35:11 [3] 4.95 km (7:06 / km) +124m 6:19 / km

Sunday May 26, 2019 #

11 AM

Hiking (Hradni Skala) 47:00 [3] 1.5 km (31:20 / km) +350m 14:28 / km

2 PM

canoeing/kayaking (S fork S branch Potomac) 2:30:00 [3]

Saturday May 25, 2019 #

12 PM

canoeing/kayaking (S fork S branch Potomac) 3:15:00 [1]

From a bit in front of Big Bend campground to Modra Skala

Friday May 24, 2019 #

5 PM

Running (Rock Creek Park) 24:26 [3] 3.4 km (7:11 / km) +70m 6:31 / km
ahr:151 max:183

I can't get any faster, nor run any further. It's frustrating me, I'm trying so hard. And I'm not even losing weight, either. Im not seeing any progress resulting from my running, and it's so frustrating. I'm really trying, and frankly I'm surprised I've been able to keep it up this long at all. Last year, after only a month, not even, of training, I was running my easy runs at a 6:30/km pace. I'm still over 7 minutes.

C • Frustration 1

Thursday May 23, 2019 #

11 AM

Commute Biking (to school) 19:08 [2] 6.23 km (3:04 / km) +83m 2:53 / km
ahr:147 max:177

2 PM

Commute Biking (from school) 20:09 [2] 6.21 km (3:15 / km) +55m 3:06 / km
ahr:125 max:144

6 PM

Rock climbing ( Earth Treks Rockville) 45:00 [3]

15 mins bouldering
Mock lead:
5.11b (completed, 1fall)
5.11a (3rd attempt, fell and gave up at second clip bc too hard to get back on wall)
5.11a (3/4 way up)

8 PM

Running (Treadmill ) 20:00 [3] 3.54 km (5:39 / km)
ahr:157 max:176

Wednesday May 22, 2019 #

8 AM

Inline Skating (BWI loop) 1:09:53 [3] 17.23 km (4:03 / km) +114m 3:56 / km
ahr:123 max:182

11 AM

Commute Biking (to school) 22:29 [2] 6.38 km (3:31 / km) +77m 3:19 / km
ahr:122 max:144

3 PM

Commute Biking (from school) 24:27 [2] 6.28 km (3:54 / km) +59m 3:43 / km
ahr:132 max:165

Tuesday May 21, 2019 #

8 AM

Running intervals (Rock Creek Park) 34:16 [4] 4.42 km (7:45 / km) +74m 7:09 / km
ahr:152 max:186

Warmup: 1km, 7:54 - drills .17km, 2:17
Intervals (1min on, 1 min off)
1: .18km, pace 5:43 - rest .13km, pace 7:59
2: .19km, pace 5:15 - rest .13km, pace 7:52
3: .20km, pace 5:02 - rest .12km, pace 8:33
4: .23km, pace 5:57 - rest .12km, pace 8:27
5: .17km, pace 4:31 - rest .14km, pace 8:07
6: .18km, pace 5:36 - rest .13km, pace 7:55
7: .19km, pace 5:18 - rest .13km, pace 8:02
8: .20km, pace 5:14
cooldown: .81 km, 8:40 - I walked for the first 180 meters (3 mins) because 1. it was uphill and 2. my calves were starting to cramp

C • Good job! 1

9 AM

Commute Biking (To School) 21:48 [2] 6.21 km (3:31 / km) +74m 3:19 / km
ahr:141 max:168

3 PM

Commute Biking (to school) 19:18 [2] 5.85 km (3:18 / km) +59m 3:08 / km
ahr:118 max:148

8 PM

Rock climbing (Earth Treks Columbia) 30:00 [3]

Lead climbing
5.10a - onsite
5.10d - completed, 4 rests, giant overhang
5.11a - 3/4 of the way up with 3 rests
5.11b - first 1.5 clips. I tried.

Monday May 20, 2019 #

11 AM

Commute Biking (to school) 19:35 [2] 6.29 km (3:07 / km) +67m 2:57 / km
ahr:141 max:167

Holy crap it was hot outside

3 PM

Commute Biking (from school) 19:17 [2] 6.29 km (3:04 / km) +52m 2:57 / km
ahr:120 max:164

7 PM

Running (Rock Creek Park) 24:56 [3] 3.24 km (7:42 / km) +100m 6:40 / km
ahr:146 max:182

This hot weather is really killing me. And so is my ankle. But it is getting sort of better, it's just a bit strained from yesterday's orienteering. I really should start doing longer runs though. Tomorrow I'm doing intervals, but on Thursday or Friday I will definitely do at least 4 km for my easy run. Saturday I might have trouble getting a run in, though, and Sunday too, but I'll see.

Sunday May 19, 2019 #

1 PM

Orienteering (Pohick Bay Brown) 59:43 [3] *** 5.18 km (11:32 / km) +174m 9:52 / km
ahr:129 max:170 10c

I really wanted to run more and faster. But it was 90 degrees, there was no way I could've run more, I'm even impressed that I could run at all. My dad beat me by 1:23, all because of a ~4 minute mistake on #7, where I went too far to the left of the line, and when I found that out, I over-corrected slightly to the right of the line, until I finally found it.

3 PM

Orienteering (Control Pickup) 47:56 [2] ** 2.23 km (21:30 / km) +96m 17:41 / km
ahr:141 max:188 10c

I tried to run, a little, in the beginning. I also had 1 water control, it was the 7th control I picked up.

Brown - Splits

Saturday May 18, 2019 #

9 AM

tennis (ASW Tennis Tournament) 2:30:00 [4]

It was incredibly hot outside, nearing 90 degrees Fahrenheit. Oh, and I lost both games I played, the first one 9-0, second one 9-1. I had a warm up in the beginning, too. After these two games I was just sitting there for another 4 hours until my mom finished the rest of her games and was ready to go home, so I'm pretty sunburnt.

Friday May 17, 2019 #

7 AM

Commute Biking (to school) 21:57 [2] 6.15 km (3:34 / km) +74m 3:22 / km
ahr:130 max:168

3 PM

Commute Biking (from school) 24:22 [2] 6.27 km (3:53 / km) +58m 3:43 / km
ahr:131 max:141

6 PM

tennis (w/ Mom) 1:25:00 [3]

we tied, sets 1-1. She was too tired to continue, so oh well.

Thursday May 16, 2019 #

Note

I twisted my ankle real badly during PE yesterday. Like, I fell and I heard a crack. It is still swollen. I left out the running for today to try and give it a bit more rest, and I will do an easy run tomorrow on pavement so as not to hurt it too much.

C • Oh no! 2

7 AM

Commute Biking (to school) 20:02 [2] 6.2 km (3:14 / km) +70m 3:04 / km
ahr:135 max:168

3 PM

Commute Biking (from school) 19:11 [2] 6.13 km (3:08 / km) +59m 2:59 / km
ahr:125 max:165

5 PM

tennis (w/ Alex) 55:00 [3]

Technically I should've been resting my ankle. But oh well, it thankfully didn't hurt at all. We also weren't playing with any rules - we were just trying to hit the ball in any way possible. It was fun, and I guess it was a good replacement for the interval workout I was supposed to do, according to my training plan.

7 PM

Rock climbing (Earth Treks Rockville) 45:00 [3]

Top rope:
warmup 5.10a, onsite
5.11a, 3/4 of the way up, 2nd try
5.11c, halfway up, switched to 10c for next few moves but my finger hurt too much.
Core workout:
1min pushups
30 sec rest
1min slow bicycles/russian twists
30 sec rest
1min crunches
30 sec rest
1min plank
repeat 1 more time, + 1 more min of pushups

Wednesday May 15, 2019 #

7 AM

Commute Biking (to school) 20:22 [2] 6.2 km (3:17 / km) +77m 3:06 / km
ahr:140 max:171 (rest day)

3 PM

Commute Biking (from school) 21:20 [2] 5.94 km (3:35 / km) +57m 3:26 / km
ahr:133 max:160 (rest day)

I walked a bit with a friend of mine, that's why it's shorter.

Tuesday May 14, 2019 #

7 AM

Commute Biking (to school) 25:22 [2] 6.2 km (4:05 / km) +71m 3:52 / km
ahr:131 max:165

3 PM

Commute Biking (from school) 19:28 [2] 6.16 km (3:10 / km) +66m 3:00 / km
ahr:125 max:173

Running intervals (Rock Creek Park) 34:21 [4] 4.65 km (7:23 / km) +74m 6:51 / km
ahr:167 max:193

4x 90, 60, 30 fartlek with 60 seconds rest jogging.
Warmup: 7:53, 1km
1st: .53km, rest .14km
2nd: .55km, rest .12km
3rd: .5km, rest .13km
4th: .48km (I tripped transitioning from 90 to 60)
Cooldown: 11:12, 1.2km (I had to walk up part of a hill, I was exhausted)

Monday May 13, 2019 #

7 PM

Running (Rock Creek Park) 22:57 [3] *** 3.0 km (7:39 / km) +101m 6:33 / km
ahr:146 max:173

Ran with map reading exercise. It went well, I got it done fairly quickly into the run. I'm finally feeling progress in my training, which is really motivating me to run more. Honestly, it felt great today. On the hills I can feel how I can really push myself harder than before without burning out, and how running is just more enjoyable now.

Sunday May 12, 2019 #

12 PM

Running long (Rock Creek Park) 1:07:19 [3] 8.06 km (8:21 / km) +159m 7:36 / km
ahr:172 max:201

The run was at a surprisingly comfortable pace. I ran with my mom, and we had to cross a river three times, so we slowed down a lot in those spots.

Friday May 10, 2019 #

6 PM

Running hills (pavement) 31:40 [4] 4.19 km (7:33 / km) +50m 7:08 / km
ahr:163 max:184

So my mom didn't tell me that we were leaving three hours earlier than usual, so I had to go for a run somewhere else. And of course there were barely any hills.
Eventually I found one that kind of worked.
50m flat, 50m hill, 50m flat, and jog down.
Warmup: 8:28, 1.2 km, drills 2:08, 100m
hill 1: 59 sec, jog back 1:23
hill 2: 55 sec, jog back 1:26
hill 3: 53 sec, jog back 1:28
hill 4: 53 sec, jog back 1:28
hill 5: 56 sec
Cooldown: 9:38, 1.38km
I was supposed to do 8 hills, but my legs got really abrased against each other, so it really just hurt even to walk and I ended earlier than I wanted to.

Thursday May 9, 2019 #

7 AM

Commute Biking (to school) 20:14 [2] 6.23 km (3:15 / km) +76m 3:04 / km
ahr:133 max:163

3 PM

Commute Biking warm up/down (from school) 20:40 [2] 6.45 km (3:12 / km) +60m 3:04 / km
ahr:123 max:137

5 PM

Running (Rock Creek Park) 27:03 [2] *** 3.52 km (7:41 / km) +72m 6:58 / km
ahr:165 max:180

I tried to do the technical exercise, but it was hard for me to focus on it. In the morning during PE I badly injured my pinky finger on my right hand, and then on the beginning of my run I rolled my ankle badly (but it's okay thankfully), so I was scared as to not to injure myself again, so I only got about halfway into the map exercise.

7 PM

Rock climbing (Earth Treks Rockville) 30:00 [3]

I really don't know when to stop, do I?
So after injuring my pinky this morning, I still decided to go climbing and take it easy. But since I was worried I wouldn't be able to belay properly, since my right hand is the hand I use to brake the rope while belaying and that was the hand that was injured, I went to boulder. We were doing questing. I did all the Vintro's, V1's, and V2's. I attempted one V3, but I barely got anywhere because on my third to last V2 a big piece of skin ripped off of my palm on my left hand, so it was really sensitive, and "taking it easy" for me never actually means easy. So, my finger was hurting worse than before, and my other hand was extremely sensitive to touch. So I ended up just stopping there so I don't injure myself any more.

Wednesday May 8, 2019 #

7 AM

Commute Biking (to school) 23:00 [2] 6.23 km (3:42 / km) +75m 3:29 / km
ahr:140 max:167

3 PM

Commute Biking (from school) 20:08 [2] 6.45 km (3:07 / km) +56m 2:59 / km
ahr:129 max:160

8 PM

Running tempo (Rock Creek Park) 20:19 [4] 3.0 km (6:46 / km) +71m 6:03 / km
ahr:151 max:166

Tuesday May 7, 2019 #

7 AM

Commute Biking (to school) 21:19 [2] 6.17 km (3:27 / km) +73m 3:16 / km
ahr:131 max:150

3 PM

Commute Biking (from school) 21:46 [2] 6.32 km (3:27 / km) +56m 3:18 / km
ahr:125 max:165

Monday May 6, 2019 #

7 AM

Commute Biking (to school) 21:37 [2] 5.88 km (3:41 / km) +74m 3:28 / km
ahr:111 max:120

3 PM

Commute Biking (from school) 18:37 [2] 6.45 km (2:53 / km) +64m 2:45 / km
ahr:117 max:127

7 PM

Running (Rock Creek Park) 29:11 [3] *** 3.86 km (7:34 / km) +55m 7:03 / km
ahr:133 max:169

I used the map sent out by Erin today, just looking at possible route choices and such. I am pretty surprised at my pace given how tired I am from the weekend and that I was reading a map at the same time.

Sunday May 5, 2019 #

6 AM

Orienteering race (24hr Rogaine pt 2) 2:19:19 [3] *** 7.64 km (18:14 / km) +264m 15:33 / km
ahr:120 max:161 4c slept:6.0

After sleeping for 6 hours, we set out again for a final stretch. Yeah, we were slow. But our legs and feet hurt so bad I didn't expect to be any faster. They were pretty nice controls though, but waking up was brutal and I really didn't want to set out. When we finally did, though, it was pretty nice and the controls were fun.

Saturday May 4, 2019 #

9 AM

Orienteering race (24hr Rogaine pt 1) 13:13:05 [3] *** 35.0 km (22:40 / km) +1388m 18:55 / km
ahr:125 max:185 14c

Get Stoked Rogaine. First part of my first 24 hour rogaine with my mom! Navigationally we were pretty good, but our speed was kind of slow because first off, some of the hills were huge (like, 1,000 feet in 750 meters), but we ran more than we did on the 8-hour rogaine we did a month ago. Well, that might be because after climbing up that aforementioned hill about three hours in, it was essentially downhill from there (for the most part) for the next 8.5 km (we didn't run that whole thing, because there were other controls during that, and we were already tired), so we could run for a good distance. Other than that, we didn't get as far as we wanted to before dark, so we were stuck in a pretty nasty area at dark where there was a trail mapped (along a stream thankfully), but in reality there was nothing but the stream and on and off nasty vegetation. But eventually we made it to the road (I was desperate for that by then) and made our way back to the camp to get some food and sleep.

Friday May 3, 2019 #

Note
(rest day)

I should have gone running today, but I decided to take another rest day because I have a 24 hour race coming up tomorrow. I will definitely need the energy.

7 AM

Commute Biking warm up/down (to school) 22:58 [2] 6.19 km (3:43 / km) +74m 3:30 / km
ahr:136 max:160

3 PM

Commute Biking (from school) 21:57 [2] 6.25 km (3:31 / km) +64m 3:20 / km
ahr:122 max:141

Thursday May 2, 2019 #

6 PM

Running (On treadmill) 20:00 [3] 3.42 km (5:50 / km) +30m 5:36 / km
ahr:131 max:164

7 PM

Rock climbing (Earth Treks Rockville) 30:00 [3]

Top rope:
5.10b (onsite)
5.10d (5th time, finally completed w/o falling!)
5.11a (got to 2nd clip, fell in process of that)
5.10d (onsite, w/ roof)

Wednesday May 1, 2019 #

7 AM

Commute Biking (To School) 22:09 [2] 6.23 km (3:33 / km) +73m 3:22 / km
ahr:129 max:155 (rest day)

3 PM

Commute Biking (from school) 21:18 [2] 6.49 km (3:17 / km) +63m 3:08 / km
ahr:133 max:145 (rest day)

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