Training Log Archive: hamletIn the 31 days ending Oct 31, 2019:
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Thursday Oct 31, 2019 #
Note
Note
Strength Training 20:00 [2]
(rest day)
So I did my pushup test first. I got to 21 pushups.
Then I did a few calf lifts (50lb), I did 10 reps.
I did some bicep lifts, 10 reps of 70lbs
I did some things with the band with the handles to work out the muscles I need for double-poling on skis, I used the stiffest band there was and I did 2 sets of 20 reps
I was on the bike for like 3 minutes
And I think that's it
So yeah super low intensity except for the pushups and the double-poling exercise.
Running long (Rock Creek Park w/ mom) 1:03:23 [2] 8.15 km (7:47 / km) +132m 7:12 / km
ahr:159 max:177
I was also running with my mom, so we were talking for a while, and I couldn't map read at the same time, but I managed to get both maps done in time thankfully.
Wednesday Oct 30, 2019 #
Commute Biking (to school) 21:34 [3] 6.5 km (3:19 / km) +75m 3:08 / km
Strength Training (deadlift) 25:00 [5]
I started with 65 lbs, 3 reps
I increased the weight by 10 lbs each set
At 145 I think I was only able to do 2 reps
I was going to end at 195, but I realizes that I was super close to 200, so I just added 5 lbs and lifted that once. I'm glad I did but I'm absolutely in pain, my lower back hurts like crazy.
Afterwards I just did 20x 25lb tricep pull overs.
Commute Biking (from school) 18:11 [3] 6.0 km (3:02 / km) +66m 2:52 / km
Rock climbing (Earth Treks Columia) 1:30:00 [3]
Lead:
5.9 - onsite
5.10d - completed, 1 hang at the top
5.10a - onsite
5.11a - completed, 1 hang at the top
5.10d - completed, 3 hangs
I went into this super sore, and no comment about how I feel after. As soon as I got home, I filled up the bathtub with water and laid there for about an hour and a half
Tuesday Oct 29, 2019 #
Commute Biking (to school) 24:00 [3] 6.5 km (3:42 / km) +75m 3:29 / km
Strength Training (Bench Press) 20:00 [4]
45lb bar
Started with 10lb on each side, in total 65lbs, and 3 reps
Increased by 5 lbs (total) each set
First weight I couldn't do 3 reps on (only did 2) was 90lbs total
Then at 100lbs I found my one rep max.
I tried a pull-up afterwards, but noooo
Commute Biking (from school) 16:39 [3] 6.0 km (2:47 / km) +66m 2:38 / km
Running warm up/down (to Long Reach HS) 11:52 [2] 1.76 km (6:45 / km) +17m 6:26 / km
ahr:147 max:162
Running warm up/down (striders) 9:17 [2] 1.12 km (8:17 / km)
ahr:126 max:150
Running warm up/down (drills) 20:45 [3] 1.04 km (19:57 / km)
Low - middle - high knees
butt kicks
high knees with kick
deer jumps
one-legged hops
karaoke
frog jumps
skips
side skips
metcalfs
There might've been more? I can't remember anymore.
Running intervals (Long Reach HS track) 29:14 [4] 4.13 km (7:05 / km)
ahr:155 max:179
1. 43 sec
2. 46 sec
3. 44 sec
4. 41 sec
5. 45 sec
6. 45 sec
7. 47 sec
8. 45 sec
9. 44 sec
10. 42 sec - I tried to push as hard as possible on this one, and I legit felt like I couldn't breathe fo the last 50/75 meters.
On the intervals, I really felt my core working hard. Like, it genuinely was sore afterwards. I was focusing a lot on my form, and using my hips, so that might be why.
Running warm up/down (from Long Reach HS) 11:10 [2] 1.56 km (7:09 / km) +4m 7:04 / km
ahr:157 max:172
Strength Training 4:00 [3]
Monday Oct 28, 2019 #
Commute Biking (to school) 23:30 [3] 6.5 km (3:37 / km) +75m 3:25 / km
(rest day)
Strength Training 20:00 [3]
Trying to reach my one rep max for squats
I started with 15lbs on each side, 3 reps each. My one rep max that I ended up getting (I ran out of time to see if I can do more) was with 55lbs on each side, so in total it was 132.5 lbs. I think I went down to 2 reps at around 40 or 45 lbs per side, and I went down to 1 rep at 50lbs per side (I tried to do a second rep, but I literally dropped the bar so no)
Commute Biking (from school) 23:11 [3] 6.75 km (3:26 / km) +71m 3:16 / km
(rest day)
Rock climbing (ET Team) 1:00:00 [1]
(rest day)
Top rope:
5.8 - flash, "tail" training, 6 weight shifts
5.10d - onsite, "tail" training, 9 weight shifts
Strength Training (ET Team) 20:00 [3]
I.Y.T's
DB Rows
Delt Raises
25lb Jefferson Curls
20 pushups
30 sec planks
30 sec flutter kicks
20x (Red band):
Knee raises
Paw backs
Sunday Oct 27, 2019 #
Running (Rock Creek Park) 53:36 [2] 5.1 km (10:31 / km) +83m 9:43 / km
Running warm up/down (Great Falls (MD)) 11:14 [3] 1.95 km (5:46 / km) +14m 5:34 / km
Orienteering (Mid Atlantic Juniors) 20:00 [3] 0.45 km (44:27 / km)
So the map reading exercise was to see how many contours up or doen the control is from the previous control. It was difficult, but thank gof for index contours. I got a few of them correct, a few of them were off by one, and a few were off by 4/5/6 (I used the wrong index contour, and I may have been off by one as well).
We did this while running ~30m, then while our partner ran, we waited and wrote the number we got down.
I think I did okay, I was getting it really quick, which was pleasantly surprising. But I should
Orienteering (Great Falls MD - Long Adv) 1:56:46 [3] 10.5 km (11:07 / km) +291m 9:46 / km
ahr:145 max:180
So it was nice to run while it wasn't raining, for a change.
The first 8 controls went by really quick for me. I made a small mistake on #3, by going north instead of more east, I'm not sure what happened. But once I hit the trail I realized I was off, then I checked my compass and realized I did a 90 degree error, and I relocated fairly quickly.
I really liked the leg from 5 to 6, it was really nice and fast for running. It was a fun one.
Then from 8 to 9 I slowed down a bit, because of the hills. Going to 10 I got a little confused with the contours, as I wasn't cure what was a spur and what was a reentrant, but I figured it out soon, I only lost between 30 sec ans 1 min.
But 13 and 14. Oh man. That was bad.
Going to 13, I wanted to contour around the hill west of 9/12, and contour all the way to the west spur on which was 13. But I didn't go far enough, and I went down the spur with 14. I realized it when I got to the end of the flatter area of the spur (almost a hilltop, but not quite, there's this turn in the spur), I thought I was in the area of #13, but the I saw the spur a little lower that branches off of the big spur I was on. I thought that little spur was a different spur that was similar, but higher up (but I'll get to that when I talk about #14). So, I cross the reentrant, and find 13 no problem.
Since I thought I knew where to go, I went back the way I came, and looked for 14. I thought the light green was the dashed green 14 was on, so I was trying to figure out why I just can't see the control anywhere. The I noticed that there are two smaller spurs going off of the big one on the west side, one lower and one higher, and that I was at the lower one, which I didn't realize before. So I finally noticed I was too low, and that on my way to 13 I must've passed the control without seeing it, so I went back up and found it.
Then it was pretty smooth for a while, until #19, my only control with a split over 10 minutes. I was going from above, and I was on the correct spur, but when I saw the erosion gullies, I stayed too much to the left (west), so I ended up too low, and I figured that, so I went up a bit, I got to the area with the three rootstocks just left of 19. I wasn't sure where I was, and by then I just wanted to finish, I was so tired. It was quite hard to focus, but I tried, and it took me a while to realize that I shouldn't be trying to look at the contours around me or look for the pits I see on the map , but I should find where I was on the map using the rootstocks I was standing next to for the past few minutes. So after, like, 20 meters going to the east, I find the control.
The rest was smooth. I tried to run as much as I could, but I was tired. I still managed a bit. The only time loss from navigation was on 23, where I came onto the spur too low, but not by much. I probably only lost about 10 or 20 seconds.
I really liked this course, and even though it killed me, I had a lot of fun and I'm glad I did it. But yeah I should work on shorter courses so I could do more fast navigation. I just haven't done a really long course in a while and I kinda missed it, and I'm really glad that I could run as much as I did. I was basically mostly (except for maybe some of the last 1/4, and when I was lost) running on flat and downhill, but walking uphill, since I've already some running today.
Note
Saturday Oct 26, 2019 #
Running (Rock Creek Park) 37:28 [3] 5.5 km (6:49 / km) +101m 6:14 / km
ahr:167 max:188
Friday Oct 25, 2019 #
Commute Biking (to school) 24:17 [3] 6.5 km (3:44 / km) +75m 3:32 / km
Strength Training (Squat) 10:00 [3]
5 sets of 10x 42.5lb squats
It's less than usual, because Peter was trying to get help with how to properly hold the bar and do a squat. I didn't mind too much, because I'm tired after yesterday's fartlek and my barely any sleep, but I wish I had more time to do more sets.
Commute Biking (from school) 20:34 [3] 6.1 km (3:22 / km) +60m 3:13 / km
Running warm up/down (Rock Creek Park) 24:57 [3] 3.45 km (7:14 / km) +46m 6:47 / km
I know it's a long warmup, but I was looking for a good hill to run hills on. I had a few in mind, I just wanted to check them out.
Running hills (Rock Creek Park) 18:37 [4] 2.2 km (8:28 / km) +120m 6:39 / km
ahr:173 max:186
1) 34 sec
2) 34 sec
3) 36 sec
4) 38 sec
5) 39 sec
6) 39 sec
7) 39 sec
8) 37 sec
9) 38 sec
10) 39 sec
Running warm up/down (Rock Creek Park) 18:05 [3] 2.45 km (7:23 / km) +55m 6:38 / km
Strength Training 3:00 [3]
I wanted to do more, but I really didn't have the strength or energy for more
Thursday Oct 24, 2019 #
Commute Biking (to school) 24:45 [3] 6.5 km (3:48 / km) +75m 3:36 / km
Strength Training (Deadlift) 30:00 [3]
20x I.Y.T's
Commute Biking (from school) 22:00 [3] 6.0 km (3:40 / km) +60m 3:30 / km
Running warm up/down (Rock Creek Park) 8:28 [3] 1.2 km (7:03 / km) +22m 6:28 / km
Running intervals (Rock Creek Park) 20:00 [4] 3.26 km (6:08 / km) +20m 5:57 / km
Distances + paces
1) 200m, 5:07
2) 210m, 4:47
3) 210m, 4:52
4) 230m, 4:27
5) 180m, 5:31
6) 180m, 5:37
7) 200m, 4:58
8) 180m, 5:31
9) 190m, 5:11
10) 200m, 5:10
With the spur/reentrant mapreading exercise. Since there was a total of 40 controls on the two maps, I did 4 controls after each interval (during the minute of rest). The first one or two were quite difficult, but then I started getting really quick at it. But then towards the end I was getting a little slower again, mainly because I started to really need to go to the bathroom, so it was hard to concentrate on running, that, ans mapreading. But I was still reading at an okay speed.
Running warm up/down (Rock Creek Park) 10:17 [3] 1.3 km (7:55 / km) +50m 6:38 / km
Wednesday Oct 23, 2019 #
Strength Training (Bench Press) 25:00 [3]
60x 15lb tricep pull over
No biking today, which I'm sort of bummed about. It's a nice day and IT'S NOT RAINING FOR ONCE....
But it's getting a tune up in the bike store, so I shouldn't be complaining. Still, I want to bike.
Inline Skating (BWI Trail (w/ poles)) 1:11:12 [3] 17.6 km (4:03 / km) +126m 3:54 / km
ahr:127 max:169
Strength Training 20:00 [3]
10 lunges per leg
8 fire hydrants per leg
10 side leg raises per leg
10 clamshells per leg
1 min of core (plank, leg lifts, suitcases, russian twists)
Tuesday Oct 22, 2019 #
Commute Biking (to school) 25:11 [3] 6.5 km (3:52 / km) +75m 3:40 / km
Strength Training (RDL) 30:00 [3]
15 sets of 10 60lb RDLs
3 sets of bicep curl (machine), first 55lb, second 40lb, third 25lb
60x 15lb tricep pull overs
Commute Biking (from school) 19:32 [3] 6.0 km (3:15 / km) +60m 3:06 / km
I kinda forgot to check the weather this morning, and even though it was really lightly drizzling (it might as well have been fog), I thought it would go away. YEAH RIGHT
But since I have new tires, I was alright, and I wasn't really slipping at all. Also cuz I was more careful than usual. It wasn't horrible, thankfully, just a little unpleasant.
Running warm up/down (Patapsco, with dad) 11:07 [2] 1.22 km (9:07 / km) +17m 8:31 / km
Running hills (Patapsco, with dad) 11:56 [4] 1.3 km (9:11 / km) +84m 6:56 / km
ahr:157 max:183
1) 32 sec
2) 31 sec
3) 33 sec
4) 34 sec
5) 32 sec
6) 37 sec
Yeah, it was getting slow at the end, but it was also getting darker.
Running warm up/down (Patapsco, with dad) 4:01 [2] 0.41 km (9:48 / km) +8m 8:56 / km
Strength Training 5:00 [3]
side planks
leg lifts
Russian twists
elbow to knees
Monday Oct 21, 2019 #
Commute Biking (to school) 23:17 [2] 6.5 km (3:35 / km) +75m 3:23 / km
ahr:138 max:154
Commute Biking (from school) 21:56 [2] 6.0 km (3:39 / km) +71m 3:27 / km
Commute Biking (To Earth Treks Rockville) 1:08:43 [3] 20.1 km (3:25 / km) +120m 3:19 / km
Rock climbing (ET Team) 1:10:00 [3]
Doubles (for first 30 mins):
2x 5.10a - onsite
2x 5.10b - onsite
2x 5.10a - onsite
5.10d - complted, two hangs. Once fell b/c I swung out, another time because my grip was tired.
5.11a -completed, 4 hangs, I was just so tired.
Strength Training (ET Team) 20:00 [3]
I.Y.T's each, 5lbs
Delta raises
DB rows
windshield wipers
-30 sec plank-
Knee raises w/ band
Paw backs w/ band
squats
Sunday Oct 20, 2019 #
Note
Running long (Patapsco, w/ dad) 1:16:51 [3] 9.0 km (8:32 / km) +185m 7:45 / km
(rest day)
Rock climbing (Earth Treks Columbia) 1:30:00 [3]
(rest day)
Lead
5.10a - onsite, nice and technical with minimal strength required, almost no jugs but still easy.
5.10c - onsite, required a lot of high steps, but it felt okay. In some places I had to really trust that my feet won't slip, and hope, but it worked, and it was a nice climb.
5.10d - onsite, in a corner, so it was really fun since it was ab/adduction (can't remember which). It was tough, but since not much grip was required, as it was mostly balance, I was able to finish it clean.
5.10a (tope rope only) - flash, my dad did it before me and told me I should try it. It was similar to the first climb, except it was slightly more overhanging in some spots and the holds were better, and it required more strength.
5.11a - completed, 1 hang and 1 cheat (oops), at the third or fourth clip I grabbed the clip to pull myself up because it was an iffy move and I wanted to try and complete the climb without falling. After finishing the whole thing I went back and tried the move, and I did it. It was just a bit of a stretch for me. Also, at the last clip I had to rest, my grip was seriously disappearing, and I couldn't make it. Too bad.
5.10d - completed, 2 hangs. A little over halfway up I fell, because up to then it was really easy (like a 10a), but then there was this big sloperish undercling, and I realized that must be where the crux is, so I tried it. I put my right hand up and into the left side of the undercling (that was probably the most solid spot to hold), then I stood up and tried to cross my left hand over/shimmy my right hand over to the right side oof the undercling (slowly, since I was only holding on using pressure, like a sloper), and I tried to pu in my left hand, and then I tried to quickly take out my right hand and reach for the side cling to my right (great hold, deep jug). I grabbed it, but I swung out too much because of the momentum, and I couldn't catch myself on the hold in time, so I fell. But then on my second try I made it. Then, at the top, on the second to last clip (or the last one, idk), I had to rest because my grip was seriously dying, again. I was losing strength, fast, and I couldn't hold on any more.
Saturday Oct 19, 2019 #
Running warm up/down (xc) 10:00 [3] 1.6 km (6:15 / km)
Running race (xc County Champs) 26:59 [4] 5.0 km (5:24 / km) +29m 5:15 / km
but I was SUPER nervous right before this race. I really wanted to do well, because I heard this was a fast course, so I wanted to PR. Also, it was my second time ever wearing spikes.
So while running I was really suffering. I felt like I was gonna explode, and I had a hard time focusing on anything like form. And my feet were dying from the spikes. My first mile time was 8:05, and I have no idea about the rest
Then, as I was coming into the finish chute (about 200m of the chute), halfway through I looked at the big analog clocks they had on the finish line and I saw the time there was 26:33. My jaw dropped because I realized I had a chance to get a sub-27 time. That's what my motivation was to start sprinting, if I hadn't seen my time I dont think I would've been able to Sprint that much.
Well, I barely made it, but I got sub 27, and I PR'd by 48 seconds. As usual, I cried after finishing, but this time was because I was so happy. I couldn't believe it, after feeling like crap on the course I actually finished well.
Running warm up/down (xc) 10:00 [3] 1.75 km (5:43 / km)
Friday Oct 18, 2019 #
Commute Biking (to school) 24:36 [3] 6.5 km (3:47 / km) +75m 3:35 / km
Strength Training (Squats) 20:00 [3]
7 sets of 7x squats (w/ bar and 10lb weights on each side)
20x 15lb tricep pull-overs
20x 20lb tricep pull-overs
20x 25lb tricep pull-overs
Running warm up/down (xc) 26:31 [2] 3.6 km (7:22 / km) +34m 7:02 / km
Meanwhile, I was also doing a measuring exercise because for some reason I blanked out yesterday and forgot to take the map with me on my run. I did the 3D mapreading one, where I had to determine what the direction of the slope of each line was. It was alright, I just really started tearing the paper when I was trying to punch holes at the end.
Strength Training (xc) 5:00 [3]
All without rest in between
Commute Biking (from school) 21:08 [3] 5.9 km (3:35 / km) +60m 3:25 / km
Thursday Oct 17, 2019 #
Commute Biking (to school) 24:47 [3] 6.5 km (3:49 / km) +75m 3:36 / km
Strength Training (Deadlift) 30:00 [3]
30x 30lb low rows
attempting to do a pull-up - I ended up doing one. (yay!)
Core (30 sec of each):
bow and arrows, each side
one-legged v-ups, each side
crunches
elbow to knee, each side
tabletop crunches
Commute Biking (from school) 22:54 [3] 6.0 km (3:49 / km) +60m 3:38 / km
Running long (Rock Creek Park) 59:03 [3] 8.65 km (6:50 / km) +123m 6:22 / km
Wednesday Oct 16, 2019 #
Commute Biking (to school) 25:59 [3] 6.5 km (4:00 / km) +75m 3:47 / km
Running warm up/down (xc) 9:07 [2] 1.6 km (5:42 / km)
They still hurt, almost as bad as yesterday. It's getting better though, but the warm up was painful. I felt like I could run faster, but my hamstrings wouldn't let me.
Running intervals (xc) 23:46 [3] 3.8 km (6:15 / km)
(On a track) 8x 300m on, 200m rest
Interval times:
1) 1:19
2) 1:25 (we started faster than we wanted to, so we slowed down a bit)
3) 1:24
4) 1:21
5) 1:23
6) 1:19
7) 1:17
8) 1:12 (by myself, the others didn't want to do 8, I tried to push the pace more to see what I could do. Not all out, but I pushed harder than on the other intervals)
Running (xc) 11:49 [2] 1.65 km (7:10 / km)
I guess it did help a bit, except that it started raining more during my last two laps, so I was worried it would be like that on my bike home, but thankfully not, it stopped while I was doing core and stretching.
Commute Biking (from school) 12:00 [3] 3.7 km (3:15 / km) +27m 3:08 / km
At Connecticut Ave I noticed that my back tire was flat. So I had a nice 3km walk in the rain, with sore hamstrings that hurt when I walk.
But it wasn't too bad in the end, I didn't have to rush so it was fine, and I like the rain. My back was just starting to hurt towards the end because of the backpack and hunching over to walk my bike.
Strength Training (xc) 3:00 [3]
I didn't want to overdo it since I knew that tomorrow we'll be doing core in weight training, but I wanted to do at least a tiny bit.
Rock climbing (Earth Treks Rockville) 1:00:00 [3]
Lead:
5.8 - onsite (in roof)
5.10b - flash
5.10d - first 4 clips (in the massive overhang, hung at 3rd clip)
5.10a - completed, 4 hangs (in overhang) (I got really frustrated on this one, it's a 10a for god's sake, I should be able to do it even when I'm tired, but apparently not.)
Tuesday Oct 15, 2019 #
Commute Biking (to school) 24:04 [2] 6.5 km (3:42 / km) +75m 3:30 / km
Strength Training (Bench Press) 27:35 [3]
20x I.Y.T's
5x 50lb lateral incline press
Core: 30sec of each (no rest in between)- toe taps, Russian twists, one legged v-ups, bow and arrows, high bicycles
Commute Biking (from BCC to Westland) 25:26 [2] 4.81 km (5:17 / km) +29m 5:08 / km
(rest day)
Commute Biking (from Westland) 31:39 [3] 8.45 km (3:45 / km) +104m 3:32 / km
(rest day)
Monday Oct 14, 2019 #
Commute Biking (to school) 21:47 [3] 6.5 km (3:21 / km) +75m 3:10 / km
Strength Training (RDL) 20:00 [3]
People kept stealing the weights I will using so I did I think 5 sets with 50 lbs, 2 sets with 70lbs, and 6 sets with 30lbs
2 mins of core (tabletop crunches, one legged v ups, and bow arrows)
Running warm up/down (xc) 9:15 [2] 1.75 km (5:17 / km)
Running intervals (xc) 29:22 [4] 5.2 km (5:39 / km)
We did 4x 800s with 400m rest
1) 3:32
2) 3:48
3) 3:45
4) 3:57
By the last interval I had a lot of trouble keeping up. After the RDLs this morning, I really felt it in my hamstrings.
Running (xc) 1:17 [3] 0.4 km (3:12 / km)
1) 20 sec
2) 20 sec
3) 18 sec
4) 19 sec
Commute Biking (from school) 27:15 [3] 7.3 km (3:44 / km) +71m 3:34 / km
Rock climbing (ET Team) 1:10:00 [3]
Top rope
5.9 (twice) - onsite
The we went on to projecting
5.11b - attempt, 3/4 way with like 7 hangs (in only three places)
5.10d - so close to onsite, but I hesitated at the top, and my grip gave out so I fell.
5.11b - attempt, 3/4 way up, 4 hangs (one spot)
Strength Training (ET Team) 20:00 [3]
knee raises w/ band
paw backs w/ band
starfish jumps
squats
lunges
mountain climbers
high knees
45 sec on, 15 off:
windshield wipers
leg raises
plank
bicycles
russian twists
flutter kicks
20x:
pushups
10x:
I lifts
( I ran out of time for the rest but oh well I was tired anyways)
Saturday Oct 12, 2019 #
Note
Running warm up/down (xc) 5:31 [3] 1.0 km (5:31 / km)
Running tempo (xc) 24:05 [3] 4.0 km (6:01 / km) +26m 5:50 / km
Running hills (xc) 13:55 [4] 1.8 km (7:44 / km) +78m 6:21 / km
For the first 3, I consistently did it in 50 seconds. Then I did 55, 56, and 57 seconds. I was getting real tired b the end.
Running warm up/down (xc) 8:07 [2] 1.2 km (6:46 / km) +2m 6:42 / km
Friday Oct 11, 2019 #
Strength Training 22:30 [3]
20x 10lb bicep curl and press
15x tricep pullover (laying on bench)
10x 70lb bicep lift
10x 50lb lateral incline press
Commute Biking (to school) 30:42 [3] 6.5 km (4:43 / km) +75m 4:28 / km
Running warm up/down (xc) 9:47 [2] 1.0 mi (9:47 / mi)
Running (xc) 30:30 [3] 4.65 km (6:34 / km) +21m 6:25 / km
Commute Biking (from school) 26:28 [3] 7.25 km (3:39 / km) +71m 3:29 / km
Rock climbing (Earth Treks Rockville) 1:15:00 [3]
5.10a - onsite
5.10b - onsite
5.12a - attempt, I made it up the first tgree lips :) (just up I the roof, I didn't even bother trying that)
5.11b - attempt, I got up 5/7ths of the climb. What I limbed was mainly underclings, but the rest was finger holes that I just, well, no.
5.10b - onsite
Strength Training (sokol) 20:00 [3]
Thursday Oct 10, 2019 #
Commute Biking (to school) 23:00 [3] 6.5 km (3:32 / km) +75m 3:21 / km
Strength Training (Leg day) 25:00 [3]
10x 140lb incline leg press
20x 90lb incline leg press
3 sets of:
20x 25lb squats
20x 30lb calf raises
3 sets of:
10x 55lb straight arm tricep pull thing
3 sets of:
20x 70lb leg crunches
10x 50lb lateral incline press
Running (xc) 40:12 [3] 6.0 km (6:42 / km) +46m 6:27 / km
ahr:154 max:185
Strength Training (xc) 20:00 [3]
10m (of each) lateral band walks, monster band walks, inchworm band walks
6 hurtles of hurtle walks/hip exercise
3 mins of core (plank, russian twists, dead bugs)
Commute Biking (from school) 27:25 [3] 7.25 km (3:47 / km) +71m 3:36 / km
ahr:140 max:160
Ice skating (Silver Spring rink) 48:00 [3]
I finally got to figure skate again! I felt quite iffy at first, but towards the end I started feeling progress on my spins and waltz jumps. I'm glad I went skating again, I missed it.
Wednesday Oct 9, 2019 #
Running long (Rock Creek Park) 54:00 [3] 7.05 km (7:40 / km) +200m 6:42 / km
ahr:160 max:180
I guess this is my long run this week, because I don't have any other day when I can run on my own. Too bad.
Strength Training 3:00 [3]
I wanted to do some core, since I've been kind of forgetting about that for the past week, but I also didn't want to do too much given what I've done in the past two days.
Rock climbing (Earth Treks Columbia) 50:00 [3]
Lead climbing
5.9 onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite
Tuesday Oct 8, 2019 #
Note
My arms are super sore, though
Strength Training (Leg day) 30:00 [3]
25x 90lb incline leg presses
25x 15lb squat
1 90lb deadlift
2sets of 20x 70lb leg crunches
20x 40lb tricep pull but with straight arms
30sec crunches
30sec toe touches
30sec per side one legged toe reaches
30sec crunches
30sec toe touches
Running warm up/down (xc) 8:04 [3] 1.25 km (6:27 / km) +9m 6:14 / km
ahr:133 max:172
Running intervals (xc) 21:00 [4] 3.28 km (6:24 / km) +20m 6:13 / km
ahr:160 max:172
Running warm up/down (xc) 7:11 [3] 1.15 km (6:15 / km) +9m 6:01 / km
ahr:165 max:194
Strength Training (xc) 12:00 [3]
lateral band walks
6 single leg dips per side
15 knee pushups (i'm sore, that's why)
1 min of core (plank, side planks, supermans)
Monday Oct 7, 2019 #
Note
Or it might've been because I've had tons of rest in the past week.
Probably the latter.
Still, it's nice to feel string all day.
And also, the colder weather helps a ton.
Commute Biking (to school) 23:34 [2] 6.5 km (3:38 / km) +75m 3:26 / km
ahr:71 max:56
Strength Training 25:00 [3]
30x 10lb bicep curl and press
30x 30lb low row
30x 55lb tricep pull
10x 50lb lateral incline press
Then I tried to do a pull up. On my second try, I managed to do one.
Running warm up/down (xc) 13:23 [3] 2.22 km (6:02 / km) +27m 5:41 / km
Running (xc) 25:11 [3] 4.35 km (5:47 / km) +24m 5:38 / km
Strength Training (xc) 6:00 [3]
plank
side plank (1 min per side)
leg lifts
russian twists
crunches
Commute Biking (To Earth Treks Rockville) 1:05:56 [3] 16.15 km (4:05 / km) +111m 3:57 / km
Rock climbing (ET Team) 1:10:00 [3]
First 3 climbs: sticky feet and hands
5.10a - onsite, easy
5.10b - onsite, slightly more difficult than the a, but not by much
5.10b - onsite, there was an overhang, and I couldn't find the foothold for a bit. But i fought through.
Then, just projecting.
5.11a - completed, 3 rests in top half.
5.11a - completed, 3 rests in top half bc grip was failing me
Strength Training (ET Team) 20:00 [3]
I.Y.T's each, 5lbs
Delta raises
DB rows
windshield wipers
-1 min plank-
Knee raises w/ band
Paw backs w/ band
squats
Sunday Oct 6, 2019 #
Rock climbing (Seneca Rocks) 1:00:00 [3]
Also, I only climbed for like half an hour, but I'm adding a half an hour for the trek up and down, since that was pretty technical, too.
Saturday Oct 5, 2019 #
Running (Rock Creek Park) 23:54 [3] 3.65 km (6:33 / km) +137m 5:31 / km
Friday Oct 4, 2019 #
Commute Biking (to school) 26:34 [3] 6.86 km (3:52 / km) +75m 3:40 / km
Commute Biking (from school) 53:33 [2] 12.35 km (4:20 / km) +65m 4:13 / km
ahr:124 max:149
Running long (Rock Creek Park) 1:36:34 [3] 12.6 km (7:40 / km) +315m 6:49 / km
I got pretty tired around 36 minutes in, but I was still able to run, and I was curious. But at one point I admit I cut through the woods because I turned on a trail that was going differently than I thought it would, and I saw it was gonna go downhill which I really didn't want because that would mean more uphill later, so I cut through to the other trail.
When I got home, I made myself a smoothie and I put ice packs on my knees, because they were pretty sore. I felt good though, and I was happy about the run.
Thursday Oct 3, 2019 #
Commute Biking (from school) 38:52 [3] 9.0 km (4:19 / km) +75m 4:09 / km
Commute Biking (to school) 24:59 [3] 6.85 km (3:39 / km) +75m 3:27 / km
ahr:133 max:152
Strength Training (Leg day) 30:00 [3]
25x 90lb incline leg presses
10x 50lb calf lift
15x 25lb squat
4mins on airbike: alternating 1 min normal, and 1 min just legs
2sets if 5x 70lb lateral incline press
25x i lifts, 10x y lifts
17x squat with bar
Also like less than 10secs with the rope
I'm gonna be SORE tomorrow, can't wait.
Wednesday Oct 2, 2019 #
Commute Biking (to school) 21:56 [2] 6.5 km (3:22 / km) +75m 3:11 / km
ahr:114 max:129
Strength Training 25:00 [3]
Low rows (30lbs): 25, 20, 15, 10, 5
Tricep pulls (55lbs): 20x
Bicep curls and presses (10lb): 30x
Lateral incline press (50lb): 10x
Air bike (arms only): 4mins
Calf lifts (50lb): 10x
2 mins of core (Russian twists, dead bugs)
Commute Biking (from school toMeadowbrook) 18:18 [3] 6.65 km (2:45 / km) +70m 2:37 / km
ahr:128 max:151
Running warm up/down (xc) 9:41 [3] 1.6 km (6:03 / km)
ahr:140 max:150
Running race (xc- home meet) 29:38 [3] 5.0 km (5:56 / km) +12m 5:51 / km
ahr:156 max:178
Tuesday Oct 1, 2019 #
Note
(sick)