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Training Log Archive: hamlet

In the 7 days ending Dec 16, 2019:

activity	#	time	miles		km		+m
Running	7	4:25:58	22.53	(11:48)	36.26	(7:20)	540
Strength Training	5	2:11:00
Orienteering	2	1:35:48	5.5	(17:25)	8.85	(10:49)	303	11c
Rock climbing	1	1:00:00
Commute Biking	2	33:04	6.0	(5:31)	9.65	(3:26)	151
Total	16	9:45:50	34.03		54.76		994	11c

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Monday Dec 16, 2019 #

4 PM

Running (Rock Creek Park) 46:46 [3] 6.95 km (6:44 / km) +139m 6:07 / km
ahr:163 max:181

SNOW DAYYY but like we had no snow anyways so :(
I felt pretty good on this run, surprisingly. I'm glad, I was afraid I'd feel just as bad as yesterday.

7 PM

Rock climbing (ET Team) 1:00:00 [4]

0 hangdog onsites
warm up: 5.10a, onsite

5.11a - 3/7 up, I slipped on a dynmic move. So close :'(
5.11a - ONSITE!! FIRST 11a I'VE ONSITED YAAYY
5.10d - 1/3 up, I didn't trust my feet too much and oww

8 PM

Strength Training (ET Team) 20:00 [3]

Typical workout:
20x of everything (except plank)

Bands:
knee raises
paw backs

weights:
I.Y.T's
Delt Raises
DB Rows

other:
1 min plank
pushups
windshield wipers
squats

Sunday Dec 15, 2019 #

Event: QOC Patapsco Avalon

11 AM

Running warm up/down (Mid Atlantic Juniors) 7:51 [2] 0.75 km (10:28 / km) +60m 7:29 / km
ahr:138 max:152

Orienteering tempo (Mid Atlantic Juniors) 13:41 [4] ** 1.67 km (8:12 / km) +48m 7:10 / km
ahr:132 max:145 11c

We were practicing overspeed today. I was kinda tired (probably from yesterday), so I was having a bit of trouble even getting myself to run, so I admit, I did walk up part of one hill in the overspeed part of the course (between c8 and c9)
First 2 controls were a warmup, jogging pace, to get into the map
Controls 2-6 were at race pace
Controls 6-finish (there were 11 controls) were at overspeed

12 PM

Orienteering (Avalon - Green) 1:22:07 [3] 7.18 km (11:26 / km) +255m 9:43 / km
ahr:151 max:182

Yeah, my time was really slow. I just wasn't feeling it today.

I was kind of tired, and I'm not entirely sure why, since I did sleep well.

Navigationally I was alright, probably since I was walking most of it. I ran most of the time for the first 5 controls, but after that, I gave in and was just walking. Only at 10 did I start running again, since Diana and Addie caught up to me, so I had some motivation. For c13, I messed up my plan, but I ended up executing Diana's original plan, which she said she messed up. So I guess my route was okay? It was probably another lucky mistake.

Green - Splits

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

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