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Training Log Archive: sixela

In the 7 days ending Feb 15:

activity # timemileskm+m
  XC classic1 5:46:57 31.07(11:10) 50.0(6:56) 1056
  Weight Training3 1:40:00
  Commute Biking 4 1:20:19 12.68(6:20) 20.4(3:56) 315
  Orienteering1 1:13:13 5.13(14:17) 8.25(8:52) 180
  Rock climbing1 45:00
  Strength Training1 20:00
  Running1 13:25 1.06(12:42) 1.7(7:54) 12
  Total12 11:18:54 49.93 80.35 1563
averages - sleep:7

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Saturday Feb 15 #

9 AM

XC classic race (Gatineau Loppet) 5:46:57 [3] 50.0 km (6:56 / km) +1056m 6:17 / km
ahr:151 max:189

First 50km race
I was using my mom's crown skis, so I didn't have to worry about kickwax.
But her skis are made for warmer weather around 0 degrees Celsius. It was around -15C. So I wasn't really getting much grip at all up hills.
I was literally passing everyone downhill, and then they all passed me again uphill. Not a single person passed me going downhill.

For the first 25km, I was doing great. I felt good, and kind of calm. Then the hills came.
I was a bit frustrated between 25km and 30km. But they were just short(compared to other hills) and steep hills, so it was still okay ish.

Then 30-35km. That was all uphill. The first 1.5km was really steep. Then I got onto the parkway, and it was slightly less steep, but almost more annoying, because I wasn't getting any grip in the tracks, so I had to be outside of them. Even there I wasn't getting much grip, but it was a tiny bit better.

Once I finally got through that stupid hill, the last 15km were fun. Overall it was going downhill, with a few hills here and there. It was quite funny though, because I was around approx. 10 people the entire time. I would pass them all when going down the hills. But on the uphills, since I had to herringbone/walk up them, all of the people passed me. So we kept dong this sort of back and forth.

In the end, mainly the only thing hurting me are my knees. Everything else is tired, but not in pain. Just the knees.

Friday Feb 14 #

(rest day)

I had wayy too much work to do for school, so yeah.

Thursday Feb 13 #

(rest day)

I was stuck in a car all day going to Canada, so no chance of doing any training.

Wednesday Feb 12 #

7 AM

Commute Biking (to school) 16:13 [3] 4.5 km (3:36 / km) +85m 3:18 / km
ahr:139 max:171

1 PM

Weight Training (Deadlift) 30:00 [2]

3 sets of 10x 85lb deadlifts
Then some stuff I don't remember
and some more stuff I don't remember
and then a bit of band pulls
2 PM

Commute Biking (from school) 18:06 [3] 4.8 km (3:46 / km) +65m 3:32 / km

Tuesday Feb 11 #

7 AM

Commute Biking (to school) 20:04 [3] 4.5 km (4:28 / km) +86m 4:04 / km
ahr:120 max:139 slept:7.0

I had a nightmare and I'm sore and aching and feel bleh and I just wanna lie in bed all day and do nothing, preferably sleep.
1 PM

Weight Training (Bench Press) 30:00 [3]

3 sets of 25x 40lb tricep extensions
3 sets of 10x 75lb bench press (yay I actually did it)

3 sets of:
10x one legged squats (per leg)
10x 15lb skull crushers

5 sets of 1 min on/1 min off band pulls (red band)
2 PM

Commute Biking (from school) 25:56 [3] 6.6 km (3:56 / km) +79m 3:42 / km
ahr:133 max:153

Monday Feb 10 #

1 PM

Weight Training (Hang Cleans/RDLs) 40:00 [3]

I felt like going a bit harder today, so yeah I did. It was kinda fun, and surprisingly enough less painful than I thought. I actually pushed myself past the point where I would usually stop which was good.

3 sets of:
10x 65lb hang cleans
10x 50lb RDLs

10 sets of:
10x incline sit ups
10x 45lb low rows

3 sets of 10x 15lb (per arm) bicep curl and press

6 minutes of core
- tabletop crunches
- heel touches
- one-legged v-up (right leg)
- oblique crunches (left side)
- oblique crunches (right side)
- one legged v-up (left leg)
7 PM

Rock climbing (ET Team) 45:00 [2]

legit though, my stomach is cramping, my back hurts, my head hurts, and I feel like I could fall asleep at any given moment.
In conclusion, my climbing was also crap today.
5.10b- can cans(flagging, only one foot on the wall at any given time)
5.10c - attempted, got 1/3 of the way up.
5.10c - attempted, got to the second to last clip
5.10c - fInaLLy onsited a climb.
The climbing was not going well and I wasn't enjoying it at all today, I just felt like going to the bathroom and crying instead. Not a good day.
8 PM

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

5x assisted pullups (with a 45lb weight, 2 of the pullups were held at the top)
20x knee pushups
1 min plank
1 min hollowbody
1 min bicycles
1 min supermans
1 min flutterkicks
20x (per leg) knee raises, with black band
20x (per leg) paw backs, with black band
20x rear delts
20x I.Y.T.'s

I have done far too much core work today.

Sunday Feb 9 #

10 AM

Running warm up/down (Mid Atlantic Juniors) 4:55 [2] 0.6 km (8:12 / km)
ahr:133 max:145

Running intervals (Mid Atlantic Juniors) 8:30 [4] 1.1 km (7:44 / km) +12m 7:20 / km
ahr:158 max:182

Ladder intervals - led by Peggy
They were really fun and I'm glad we did them! I definitely will add these into my training.

Yeah, my intervals were really slow. Do I care? No. I'm sore, I don't care at all. I'm honestly just glad I was able to run lol
1 PM

Orienteering (Pohick Bay - Green) 1:13:13 [3] 8.25 km (8:52 / km) +180m 8:00 / km

So um since I didn't have a watch on I was manually measuring the distance I ran today (the good old string method) and I measured that I ran 5.5km. Hm, that doesn't seem right, because my dad told me he ran almost 8 km on the course today (he also ran green), and looking at his GPS track, he didn't do any extra loops or anything, he had a clean run. Weird, right? So my mom and I dig around to look for an old map from Pohick Bay. We find one that has a scale of 1:7500. Both that map and today's map had this same little patch of olive green on them, so we measured the size of it on both maps. Yep, that patch was twice the size on the old map than it was on the new one. So today's map was printed in 1:15000, rather than the advertised 1:10000. And I was thinking that the symbols are all pretty small (I didn't really notice on the course because a. I hadn't orienteered in a while and b. I didn't need to pace count at all today). So yeah, that explained why the course felt way longer than it should have.

Other than that, I am super happy about my performance today. Like, what the heck, I actually ran most of the course! (yes that is very rare for me oops). Especially after yesterday, I'm really happy about it! There was just one spot where I messed up a bit on the easiest control because I kinda forgot it existed. I was on my way to #12 when I realized I was thinking way ahead into the course (like I was thinking about #15 and stuff) and I started panicking at one point and turned around to run back like 30m until I found myself on the map and realized that I'm just an idiot all I needed to do was to keep going. Except for that, I had a really clean race and I'm happy with all of my route choices.

Here's the map:

My routes are drawn on QOC's routegadget if you are interested. And yeah I ahould dtop procrastinating and do my homework now oops.

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