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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sixela

In the 7 days ending Sep 14:

activity # timemileskm+m
  Orienteering2 13:20:11 25.62(31:14) 41.23(19:24) 1758
  Commute Biking 5 3:18:23 32.81(6:03) 52.8(3:45) 431
  Running7 2:57:38 16.58(10:43) 26.69(6:39) 185
  Rock climbing2 1:55:00
  Weight Training3 1:20:00
  Core exercises4 36:00
  Basketball1 20:00
  Total23 23:47:12 75.01 120.72 2374

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Saturday Sep 14 #

12 PM

Orienteering (24hr rogaine pt 1) 10:53:16 [3] 33.0 km (19:48 / km) +1500m 16:08 / km

Thursday Sep 12 #

7 AM

Commute Biking (to school) 23:28 [2] 6.6 km (3:33 / km) +70m 3:23 / km

9 AM

Weight Training (School) 25:00 [3]

2 sets of:
10x 55lb bicep lifts
15x 3lb i lifts
15x 3lb y lifts
15x 3lb t lifts
10x 55lb tricep pulls
2 sets of:
15x 70lb lat pulls
1 set of:
10x 50lb press lift
2 sets of:
10x 45lb low rows
3 PM

Running (xc) 43:18 [4] 7.2 km (6:01 / km) +45m 5:50 / km
ahr:170 max:193

Today was a horrible day.
The run was okay-ish, I'm just feeling really overwhelmed and exhausted.
I've been sore all week, I am going to miss two days of school, so I already had to make up a test today, and I will have to do a ton of work to make up the days.
I'm just tired. Real tired.
I ran with Canela today, which was quite nice, since she's probably the only one on the team who I genuinely like to talk to and feel comfortable around.
I wanted to try and push myself, so I wanted to do a 40 minute run with her. On the way out, we were really pushing ourselves, because I was trying not to be too slow so she wouldn't regret running with me, but then after the turnaround point, when we were supposed to go right back up the hill/bridge, I just couldn't. I was so tired. But she was comforting, and we stopped for a bit. She saw that I was really not having a good day, and she was really supportive, which was nice. We finished our run at a slightly more acceptable pace.
4 PM

Core exercises (xc) 4:00 [2]

So core was okay. Until my coaches came over to talk to me.
So last week I was asking if I could possibly leave a bit earlier (like right after my race, since I knew I was gonna be the last one from my team to finish) so I could still get to Pohick Bay for orienteering. Turns out I didn't need to rush out, because the schedule was changed, and the meet ended at the end of our race. Then, today, I was letting them know that I won't be at practice friday nor monday, and all I specified was that I have a huge race over the weekend, and that's why.
Well they were telling me how they think I should try to put more effort into the team, like spirit and stuff, and that I should prioritize the xc team since I am part of it.
Well.
I get that they don't realize that I'm doing everything that's physically possible for me to keep up with the team. Literally. Ever since the beginning of the season, I haven't taken a single rest day.
I get that they don't realize that I'm on three teams, JDT, Earth Treks Intro Team, and the BCC xc team.
I get that they don't realize that my race this weekend is in California, and that it's the National Rogaining Championships, qualifier for the World Orienteering Championships.
I get that they don't realize that I try to be as supportive to the team as possible, that I cheer for the other girls on my team even in the middle of the race, because I know I don't run fast enough, so cheering for the others mid-race is the best I can do to better the team.
I get that they don't realize that I train as hard as I can so I can finally keep up with the other girls, because right now I don't feel like an actual team member, because I have to push myself harder than the other girls (by this I mean that I don't have a choice, because I can never find a slower group than the one I run with, and I'm still suffering on runs with them), only to keep up with them,
I just wish that they realized that I'm really trying, and that I'm giving the team my all because I need the training, and I see what the other people are capable of there is awesome.
I'm really trying, even though I'm really tired.

Wednesday Sep 11 #

7 AM

Commute Biking (to school) 24:38 [2] 7.2 km (3:25 / km) +75m 3:15 / km
ahr:136 max:151

9 AM

Weight Training (School) 30:00 [4]

50lb press lift x10
15x 5lb I lifts
15x 5lb Y lifts
50lb calf raises x10
4x 5lb T lifts
50lb press lift x10
15x 5lb I lifts
15x 5lb Y lifts
10x 5lb T lifts
50lb calf raises x10
16x 5lb T lifts
50lb press lift x5 (I couldn't do any more)
15x 55lb bicep lift
15x 55lb tricep push
15x 25lb squat

I was trying to keep up consistent sets, but I was just going by what was available.

Ouch my arms
3 PM

Running (xc) 39:21 [3] 6.0 km (6:34 / km) +31m 6:24 / km
ahr:140 max:174

I felt really good on today's run, despite the heat. I mean, yeah, I was dying at the end, but it was manageable. The pace felt really good and comfortable, and I'm so glad I finally did a longer run. (I could've used more hills and less sun tho)
4 PM

Core exercises (xc) 8:00 [2]

3 mins of core (plank, side planks, crunches)
2 sets of:
60m monster bandwalks
60m lateral bandwalks
(With black/hard band)
5 PM

Commute Biking (to Earth Treks Rockville) 1:05:10 [3] 16.0 km (4:04 / km) +102m 3:57 / km
ahr:134 max:162

I swear that I got stuck on every darn light, and not to mention that I was super tired.
7 PM

Rock climbing (Earth Treks Rockville) 1:15:00 [3]

Lead:
5.9 - onsite
5.10d - completed (one hang and then a fall at the same spot)
5.11a? - attempt (3/4 way up, 'Walls are meant for climbing' climb)
5.10d - completed, repeated (really fun blocky one, one hang)

Tuesday Sep 10 #

10 AM

Basketball (Weight Training) 20:00 [3]

We played a bit of basketball instead of weight training because of an assembly today. I'm quite happy about it, I scored 3 of our team's 6 points :)
2 PM

Running warm up/down (xc) 30:00 [2] 3.52 km (8:31 / km) +37m 8:06 / km
ahr:158 max:182

3 PM

Running race (xc - WJ course) 30:41 [4] 5.0 km (6:08 / km) +47m 5:52 / km
ahr:165 max:184

I'm quite happy with this race. No, my time isn't ideal, but still, it's okay. Better than last year, that's for sure. Before the race, Emma came up to me and asked me how ready I was feeling for the race, and I told her that I felt kind of groggy and tired and that my arms are really sore from yesterday, so she asked if we could try and stick together, at least for the beginning, since she wasn't feeling too well either. So we started, and we had 1 or 2 WJ girls behind us, but we were still going at an okay pace. It was a bit rough because of the heat and the sun, but we kept going. We finished the first loop, then the second, and with our second mile we had about 18:54 (I think), so we significantly slowed down on our last mile, but oh well. We tried hard. The whole time I was trying to keep Emma motivated (and myself distracted from the pain) because it seemed like she was having trouble, and at one point in our 2nd mile she got a cramp. But she persevered through it, and we were doing well. We were in the last little loop in the woods before the last stretch into the finish, and we (surprisingly) see a WJ girl about 50 meters in front of us (we only knew about a group of WJ girls who were far ahead of us, and no-one else in between). So, naturally, we start speeding up to pass her. Emma was able to speed up a ton, and her finish was amazing, while I couldn't really speed up too much, my muscles just couldn't work any harder. I barely passed the girl about 100 meters before the finish, and then I was pushing with whatever strength I had left in my muscles, hoping that the girl didn't have too much energy left for a really impressive kick or something. Thankfully I got ahead of her by enough that I made it into the finish, a few seconds behind Emma (5-10 seconds I think). I'm not too angry, honestly. I wanted to get sub-30, but that didn't happen, so I was a bit disappointed. But I wasn't too disappointed, since I wasn't too much over 30 minutes (unlike at Georgetown Prep). Looking at everything I did yesterday and my performance on the race (that I was really worried for because last year it was terrible), I'm kind of happy. I can't be angry, because I anticipated that it would be much worse. I guess it was a success. (but the WJ course still sucks)
4 PM

Running warm up/down (xc) 10:00 [2] 1.1 km (9:05 / km) +5m 8:53 / km
ahr:168 max:185

I was going especially slow, since I was also cheering for the guys at the same time. That takes up a lot of breath!

Monday Sep 9 #

Core exercises 20:00 [3]

7 AM

Commute Biking (to school) 21:58 [3] 7.0 km (3:08 / km) +72m 2:59 / km
ahr:142 max:165

9 AM

Weight Training (School) 25:00 [3]

First day of actually using the machines. I wasnt too sure what to do, so I did whatever I knew how to do.
3 sets of 15 rows (45 lbs)
3 sets of 15 lat pulls (25lbs)
3 sets of 10 tricep pulls (55 lbs)
3 sets of 10 bicep pulls/curls (55 lbs)
2 sets of 10 rows (60 lbs)
3 PM

Running warm up/down (xc) 2:24 [2] 0.4 km (6:00 / km)

Running (xc) 20:15 [3] 3.25 km (6:14 / km) +20m 6:03 / km
ahr:145 max:166

We had a little parkour to get out of the school :)
We wanted to exit our stadium by running up the ramp, cuz why not, right? Well turns out it led to the baseball field, who's gates were all locked, so we climbed the fence to get out. Whoops :)
4 PM

Running warm up/down (xc) 1:39 [3] 0.22 km (7:30 / km)

Striders

Core exercises (xc) 4:00 [3]

Plank, side planks, dead bugs, suitcases (ouch)
5 PM

Commute Biking (To Earth Treks Rockville) 1:03:09 [3] 16.0 km (3:57 / km) +112m 3:49 / km

7 PM

Rock climbing (Earth Treks Rockville) 40:00 [3]

Bouldering (Questing) I got up to a V2 but man I was tired.

Sunday Sep 8 #

11 AM

Orienteering (Cunningham Falls) 2:26:55 [3] 8.23 km (17:51 / km) +258m 15:26 / km
ahr:139 max:185

This was a rough course for me. I had a hard time running in the terrain, with all the deadfall, and navigating was also tough, since it was on the side of the mountain. Plus, I was remembering previous times I ran here, and well those weren't too great of memories (including the Crooked Compass rogaine, the beginning was very painful for my mom and me)

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