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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending May 21, 2019:

activity # timemileskm+m
  tennis3 4:50:00
  Commute Biking 10 3:27:12 38.23(5:25) 61.53(3:22) 647
  Orienteering2 1:47:39 4.6(23:23) 7.41(14:32) 27020c
  Rock climbing2 1:15:00
  Running2 59:12 4.76(12:26) 7.66(7:44) 174
  Total19 12:19:03 47.6 76.6 109120c

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WeThFrSaSuMoTu

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.

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