Training Log Archive: hamletIn the 7 days ending Nov 28, 2019:
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Thursday Nov 28, 2019 #
Running warm up/down (Bethesda Trolley Trail) 7:23 [2] 1.0 km (7:23 / km) +14m 6:54 / km
ahr:152 max:197
Running race (Tukey Chase 10k) 1:04:49 [3] 10.12 km (6:24 / km) +127m 6:02 / km
ahr:180 max:210
I felt pretty good most of the time. Actually, the entire time. My knees only started hurting around the 3/4 mark, which is pretty good given that the race was hilly and on pavement. And they didn't hurt too much, either. I just felt them complaining a little bit.
I was trying to stay with my mom most of the time. After running up a hill at the pace that was comfortable for me, I slowed down a bit on the downhill to let my mom catch up. It may have slowed me down, but maybe if I didn't slow down to wait for my mom, I wouldn't be able to run as well at the finish. Also, my pace was incredibly consistent (given that it was a hilly 10k), except for the last 2k where I left my mom behind and tried to speed up a bit (I just wanted to get them over with asap :D)
The pace was really comfortable for me. I was surprised when I saw my heart rate afterwards, because the pace felt genuinely good, surprisingly enough after being sick for so long.
I also had great hill work. I focused on my form, using my arms, shortening my step, and quickening up my cadence. I was afraid that the hills would kill me, but they didn't at all. I almost didn't notice them (well, I did, but it was so easy to keep my pace consistent, and I wasn't dying at all when I reached the top of each hill).
Wednesday Nov 27, 2019 #
Commute Biking (from school to YMCA) 21:36 [3] 4.93 km (4:23 / km) +46m 4:11 / km
ahr:121 max:144
I biked to the YMCA to pick up our numbers and shirts for tomorrow's Turkey Chase.
Commute Biking (to home) 36:42 [3] 10.32 km (3:33 / km) +56m 3:28 / km
ahr:132 max:145
Commute Biking (to N. Rosslyn) 1:02:58 [3] 16.72 km (3:46 / km) +106m 3:39 / km
ahr:141 max:185
I biked on Beach Dr, then on Rock Creek Trail. Then, to get over the river, I had to cross the Francis Scott Key bridge and to do so, I had to go through downtown Georgetown. Never again. At least, if I can avoid it. It was terrible, there wasn't any space on the road, nor on the sidewalk. There were so many buses, and there was an ambulance going by at one point.
Once I got over the bridge it was fine, thankfully.
Commute Biking (Rosslyn to Pentagon Row) 28:50 [3] 7.2 km (4:00 / km) +24m 3:56 / km
ahr:141 max:170
Ice skating (a bit of figure skating) 1:15:00 [3]
12 min of waiting for the Zamboni
30 min of skating
10 min of resting
5 min of skating until I got so dizzy and fell, maybe I almost blacked out because i was super tired but yeah I just got off the ice because of that.
Tuesday Nov 26, 2019 #
Commute Biking (to school) 23:34 [3] 6.2 km (3:48 / km) +84m 3:34 / km
Strength Training (Bench Press) 35:00 [3]
7 sets of:
5x 65lb bench press
5x 55lb (per arm) lateral pull down
3 sets of 3x 65lb hang cleans
2 sets of 20x 25lb tricep pull over
20x 30lb low rows
20x 45lb low rows
2 sets of 15x 65lb tricep pull downs
10x 50lb calf lifts
3 sets of 15x 10lb bicep curl and press
Commute Biking (from school) 17:22 [3] 5.5 km (3:09 / km) +60m 3:00 / km
Running (Patapsco, w/ dad) 21:07 [3] 2.75 km (7:41 / km) +48m 7:04 / km
Well, so much for easing myself into it when I'm doing the 10k Turkey Chase on Thursday
Monday Nov 25, 2019 #
Strength Training (RDLs) 35:00 [3]
2x 65lb hang clean
2x 85lb hang clean
6x 65lb hang clean
20x 3lb (per arm) I.Y.T's
20x 5lb (per arm DB rows
20x 3lb (per arm) rear delts
20x 15lb (dumbbell) squat
20x 60lb calf raise
20x per leg knee raises (with band)
Core
2 sets of:
30 sec straight-arm plank
30 sec low plank
30 sec low plank while lifting legs
Commute Biking (to school) 21:31 [3] 6.2 km (3:28 / km) +85m 3:15 / km
ahr:140 max:180
Commute Biking (from school) 17:07 [3] 5.5 km (3:07 / km) +60m 2:57 / km
Rock climbing (ET Team) 1:10:00 [3]
5.7 2x - onsite, sloth hands exercise
5.9 2x - onsite, hip shapes exercise (first time up, hips only facing wall, second time, pivot on each step)
5.10b 3x - onsite
Sunday Nov 24, 2019 #
Running warm up/down (Mid-Atlantic Junior Team) 10:48 [3] 1.6 km (6:45 / km) +34m 6:06 / km
ahr:142 max:160
Orienteering (Hemlock Contour Only) 50:21 [3] *** 3.42 km (14:43 / km) +136m 12:17 / km
ahr:131 max:176
I only messed up on one control, because I didn't check my compass and I let myself be pulled off course by the vegetation (going to 8)
Orienteering (Hemlock - Brown) 47:24 [3] *** 4.01 km (11:49 / km) +130m 10:10 / km
ahr:154 max:182
Friday Nov 22, 2019 #
Strength Training 25:00 [3]