Training Log Archive: hamlet

In the 7 days ending Jan 26, 2019:

2:13

0:00

11 AM

Ski Orienteering (Nakkertok) 1:05:32 [3] 9.55 km (6:52 / km) +157m 6:20 / km
ahr:152 max:183

2 PM

Ski Orienteering (Nakkertok) 1:08:00 [3] 8.5 km (8:00 / km) +195m 7:11 / km

Route choice exercise w/ Petr Polívka and mom

12 PM

XC skating (Gatineau) 53:20 [4] 5.6 km (9:31 / km) +187m 8:10 / km
ahr:147 max:188

3 PM

XC skating (Gatineau) 1:14:53 [3] 14.54 km (5:09 / km) +136m 4:55 / km
ahr:150 max:185

Descent: 351m

7 PM

Rock climbing (Earth Treks Rockville) 1:00:00 [4]

All top rope
Warmup: 5.10b
5.11a: 3rd time, 2 falls
5.10c (very technical): 2nd time, completed
5.11a: maybe 2nd time, 2 falls

8 PM

Strength Training (Fitness Clinic) 30:00 [4]

Crunches w/bent legs
Crunches w/ straight legs
Alternating leg lifts
Supermans(?)
Wall sits
Pull-up pyramid (max 3)
Push-up pyramid (max 6)

5 AM

Strength Training 5:00 [2]

1min plank
30 sec per side side plank
1min crunches
1 min superman
1min russian twists

7 AM

Commute Biking 27:27 [2] 6.7 km (4:06 / km) +107m 3:48 / km
ahr:138 max:172

There were some snow/ice patches her and there, so I had to get off my bike to get over them.
Moving time: 25:37

3 PM

Running (w/ mom in Rock Creek Park) 21:50 [3] 2.97 km (7:21 / km) +23m 7:05 / km
ahr:157 max:172

Really, really muddy trails. Ice sheets here and there, but they were easy to avoid. It was mainly the mud.

12 PM

Running (w/ Sarah) 19:27 [3] 3.07 km (6:20 / km) +21m 6:08 / km
ahr:146 max:170

Paved trail. Sarah was biking next to me and I was running.