Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Dec 14, 2019:

activity	#	time	miles		km		+m
Running	6	3:40:52	18.62	(11:52)	29.97	(7:22)	350
Strength Training	5	2:26:00
Orienteering	2	1:46:20	6.62	(16:04)	10.65	(9:59)	82	15c
Commute Biking	4	1:07:47	11.9	(5:42)	19.15	(3:32)	301
Total	16	9:00:59	37.14		59.77		733	15c

1:55

0:00

» now

Saturday Dec 14, 2019 #

12 PM

Running long (Rock Creek Park) 56:34 [3] 8.11 km (6:58 / km) +168m 6:19 / km
ahr:170 max:214

I was trying a new out a new route. I ran o to the ridge trail, then just kept on going until I crossed the first river, and there I crossed the first bridge I saw. I turned left, going back the way I came, I took a trail uphill to the right and ran along 16th St for a while, then turned down on Juniper St, then onto 17th, then onto west beach dr, and up primrose.

Friday Dec 13, 2019 #

7 AM

Commute Biking (to school) 15:50 [3] 4.5 km (3:31 / km) +86m 3:13 / km
ahr:145 max:181

The weather was finally good enough for biking.

And I may or may not have woken up really late and had less than 10 mins to get ready

10 AM

Strength Training (Squat) 10:00 [3]

Warmup: 2 sets of 6x 95lb squat

Workout:
125lb squats, total 5 sets
3x, 4x, 5x, 5x, 4x, 3x

We have a weird schedule in school today so we didn't have as much time as usual.

2 PM

Commute Biking (from school) 17:14 [2] 5.15 km (3:21 / km) +65m 3:09 / km
(rest day)

Why do I always choose to bike on the cold, rainy days?

Thursday Dec 12, 2019 #

9 AM

Strength Training 30:00 [3]

5 sets of:
10x side leg raises per leg
10x clamshells per leg
1 min of core (russian twists, leg lifts, tabletop crunches, plank, deadbugs)

5 sets of 10x 45lb per arm front lat pull down

5 mins of airbike

3 PM

Running warm up/down (Rock Creek Park) 12:58 [2] 1.56 km (8:19 / km) +9m 8:05 / km
ahr:126 max:146

Warm up run and drills

Running tempo (Rock Creek Trail) 20:55 [4] 4.0 km (5:14 / km) +6m 5:11 / km
ahr:132 max:147

I intended to do a map reading exercise on this run, but I was really focusing on trying to keep my pace at the correct speed, so I decided that it'll just be better to do the map reading exercise tomorrow.

The first km felt like it was over really quickly, but the others felt like they went on forever. I was generally okay, I didn't feel like I was going to die, but really felt it on the last km.

My splits:
1st km: 5:07
2nd km: 5:17
3rd km: 5:12
4th km: 5:17

Running warm up/down (Rock Creek Park) 14:38 [2] 1.9 km (7:42 / km) +40m 6:58 / km
ahr:144 max:166

Very chill cool down, I was exhausted. I'm glad that I got the tempo run in, since I hate tempo runs. It's good that I got it over with already for this week.

Wednesday Dec 11, 2019 #

9 AM

Strength Training (Deadlifts) 35:00 [4]

Warm up -
6x 65lb deadlift
5x 115lb deadlift
5x 125lb deadlift

Workout -
5 sets of 3x 185lb deadlft (90-95% of 1RM)

2 sets of 10x 45lb (per arm) front lat pull down

I'm so sore ouch

5 PM

Running (Patapsco with dad) 32:09 [3] 4.05 km (7:56 / km) +100m 7:04 / km
ahr:168 max:194

We were running in the dark, and only my dad had a flashlight. We were trying not to trip and die :'D

Tuesday Dec 10, 2019 #

Strength Training (Bench Press) 36:00 [4]

Warn-up: 2 sets of 5x 65lb bench press
10 sets of 3x 90lb bench press

2 sets of 15x 25lb tricep pull overs
2 attempts at a pull up
20x I.Y.T.'s
1 min plank
20x low rows

4 PM

Running warm up/down (to Long Reach High School) 10:32 [2] 1.52 km (6:56 / km) +16m 6:35 / km
ahr:136 max:175

Running warm up/down (drills/striders) 21:57 [3] 1.66 km (13:13 / km)
ahr:146 max:168

5 PM

Running intervals (LRHS track) 28:37 [4] 4.07 km (7:02 / km)
ahr:169 max:185

10x 200m on, 200m off
1. 52 sec
2. 53 sec
3. 50 sec
4. 50 sec
5. 51 sec
6. 49 sec
7. 49 sec
8. 50 sec
9. 50 sec
10. 41 sec (felt like going all out)

Running warm up/down (from LongReach HighSchool) 13:01 [2] 1.69 km (7:42 / km) +2m 7:39 / km
ahr:167 max:182

Monday Dec 9, 2019 #

7 AM

Commute Biking (to school) 17:36 [3] 4.5 km (3:55 / km) +85m 3:34 / km

9 AM

Strength Training (RDL/Hang cleans) 35:00 [3]

Warm-up: 2 sets of 5x 65lb hang cleans

6 sets of:
10x 50lb RDLs
5x 75lb hang cleans

I would've done more sets, but my right wrist started hurting from the hang cleans because I was gripping the bar too hard. Hopefully it's not anything serious, and that it'll be better by next week.

2 PM

Commute Biking (from school) 17:07 [3] 5.0 km (3:25 / km) +65m 3:13 / km

This was miserable. It was raining and it was freezing.

Sunday Dec 8, 2019 #

Event: QOC Mason Neck

10 AM

Running tempo (Mid Atlantic Juniors) 9:31 [2] 1.41 km (6:45 / km) +9m 6:32 / km

Orienteering (Mid Atlantic Juniors) 23:21 [3] 2.2 km (10:37 / km) +36m 9:49 / km

Today's training was a line exercise. Basically there was a line (a loop with some turns, straight lines, or curves lines along features) that we had to try and run on. It was really good, it made me use my compass for once for bearings. I think I did pretty well with it.

11 AM

Orienteering (Mason Neck - Red) 1:22:59 [3] *** 8.45 km (9:49 / km) +46m 9:34 / km
15c

Today's course was really fun, I liked it. I would have done two courses (a shorter, faster one and then a linger, more advanced/slower one), but I had to get going to a band practice right after this so I decided to do one longer course.

I had a ton of fun, and I actually used a lot of bearings, so I'm glad I practiced that.

Red - Splits

« Earlier | Later »