Training Log Archive: hamlet

I felt like doing some mtb, so I went on Rock Creek trail and biked on the trail next to the river.

I did a long run. I think this is the longest I ever run without stopping or walking, before my max was probably 6 miles. I did the ZMR memorization map practice, which was drawing controls from a rock feature only map onto the same map, but with all the features. I finished it about 50mins into my run. I was running a lot of little loops because I was trying to find out where each of the trails led, since I want to map that area sometime for a trail-o.

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.

I did a tiny bit of mtb cuz I felt like it

3 sets of:
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.

I'm back at it again, I guess...
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)

Amazing way to start off the month, especially with our first and only xc home meet being tomorrow. I hoped to PR on it, but I guess I might not, if I even feel better tomorrow.

Although I wasn't feeling well today, I wanted to get out of the house and do something. So, I biked to my mom's work (sligo creek trail is beautiful and so pleasant compared to Rock Creek, well, except for the road crossings but still it's so much prettier) so I could go to IKEA with her.

Bouldering :( (coaches wanted us to boulder today)
I did really well, considering how I was feeling (which honestly was like utter crap). I managed to do this V3 on my third try, and I tried doing this V4 which I knew what I needed to do, but it was a dynamic move and I just couldn't grab the hold well enough to actually hold on. Then, I did his other, harder V3 after, like, 6 tries. There was this one part where I was holding onto a knob-like hold with my right hand and I was trying to (dynamically) reach a jug to my left, but I would swing out like a door if I let go of the wall with my left hand. So the I tried holding onto the knob with my left hand and reaching up to a juggy undercling with my right hand, while heelhooking with my right foot on a hold just around the corner. The first time I tried it, I almost got it, and then when I finally reached the undercling I was just trying to finish the darn climb so I didn't have to do it again. I was happy to have done it, and it was hard. It was overhanging for the most of it, but the holds were almost all jugs, which was nice. It was a great climb for working on sequencing, which I need. Then we worked on a little bit of campusing (I couldn't do it) and hangboarding (10 seconds on the easiest grip).

20 i's, 20 y's, 20 t's, 20 dumbbell rows, 20 leaning t's, 20 close-grip pushups (on knees)
30 sec plank, 30 sec spidermans, 30 sec plank, 30 sec toe-tapping plank, 30 sec side plank, 30 sec superman
30 sec hollow body, 30 sec leg lifts, 30 sec marching leg lifts
20 high knees per leg with band, 20 starfish jumps, 20 squats, 20 paw backs (with band) per leg

Event: QOC Swanson Road
 

For the first 5 controls, I was doing amazing. I was running fast, and navigating accurately. Then I made a mistake at control 6, because I severely underestimated the distance along the reentrant that I had traveled. 7 was also messed up, because for a change I overshot it by one spur. Then, for 8, I both under and over shot it. First, I went into a reentrant too early. Then, when I was correcting it, I got into THE CORRECT REENTRANT, and second guessed myself, thinking that it's to big, and continued on to the next one, then finding out that that wasn't what I expected it to be, so I stopped for a bit to try and focus and I returned to the correct reentrant and finally saw the control and I was angry at myself. Then I tried to be really careful for number 9, but noo of course I undershot it again. This one had a relatively quick recovery though, so it wasn't that bad. Also I undershot it by approximately 30 meters, so it wasn't too bad (the reentrant forked into 3 instead of 2, as I thought, so I went into the second part, the middle one, but after a bit of confusion I realized my mistake). 10 was a very clean leg, and so was 11. Then 12 was just slow, I was getting really tired. Those elephant trails at the end were awesome, it's nice running as one of the last ones for a change.

Green - Splits