Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Feb 24, 2020:

activity	#	time	miles		km		+m
Strength Training	3	2:35:00
Commute Biking	6	2:26:32	24.77	(5:55)	39.87	(3:41)	529
Orienteering	1	1:50:42	5.43	(20:23)	8.74	(12:40)	387
Rock climbing	1	1:15:00
Biking	1	1:05:45	11.91	(5:31)	19.17	(3:26)	183
Running	1	31:11	2.7	(11:32)	4.35	(7:10)	127
Total	13	9:44:10	44.82		72.13		1226

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Monday Feb 24, 2020 #

7 AM

Commute Biking (to school) 17:05 [3] 4.5 km (3:48 / km) +86m 3:28 / km
ahr:133 max:167

1 PM

Strength Training (bench) 25:00 [3]

one rep maxes, yay
bench: finding my one rep, it stayed at 105lbs. At least it didn't go down.
core: 2 min of situps (the military test), I did 71 situps. Very happy with that, I improved by 3 or 4 I think.

2 PM

Commute Biking (from school) 20:20 [3] 5.44 km (3:44 / km) +68m 3:31 / km
ahr:123 max:135

7 PM

Rock climbing (ET Team) 1:15:00 [3]

all top rope
5.9 - heavy feet, completed
5.9 - straight arms/bendy body (twist locks), completed
2x 5.10c - doubles, almost completed, fell on last clip b/c of muscle fatigue
2x 5.10c - doubles, again almost completed, fell on last clip b/c of failed dynamic move (muscle fatigue)
5.8 - completed, partner didn't want to climb anymore, so after my second double I chose something easy.

8 PM

Strength Training (ET Team) 10:00 [3]

20x I.Y.T's
20x rear delt raises
20x knee raises (red band)
1 min plank
1 min superman
and that's all I really had time for

Sunday Feb 23, 2020 #

Event: QOC Patapsco Glen Artney

1 PM

Orienteering (Glen Artney - Red) 1:50:42 [3] *** 8.74 km (12:40 / km) +387m 10:22 / km
ahr:128 max:181

Slightly (very) dying because I was tired from last night (volunteering, then dancing for 4 hours).
I wish I could have stayed at the meet longer, it was so nice to see everyone again!!

3 PM

Strength Training (Sokol Baltimore) 2:00:00 [3]

My body does not like doing gymnastics. I'm not used to this stuff. I would've much rather some some course review.

Red - Splits

Saturday Feb 22, 2020 #

10 AM

Running (Rock Creek Park) 31:11 [3] 4.35 km (7:10 / km) +127m 6:15 / km
ahr:132 max:158

short and sweet, back at it again. I'm gonna be on my feet all night so I didn't want to be too exhausted, but I still wanted to run

Friday Feb 21, 2020 #

7 AM

Commute Biking (to school) 17:20 [3] 4.5 km (3:51 / km) +86m 3:31 / km
ahr:150 max:179

2 PM

Commute Biking (from school) 33:19 [3] 7.86 km (4:14 / km) +99m 3:59 / km
ahr:127 max:167

Thursday Feb 20, 2020 #

7 AM

Commute Biking (to school) 18:28 [3] 4.21 km (4:23 / km) +86m 3:59 / km
ahr:144 max:171

2 PM

Commute Biking (from school) 40:00 [3] 8.3 mi (4:49 / mi) +104m 4:38 / mi

Wednesday Feb 19, 2020 #

Note
(rest day)

rest day because I'm tired and in pain

Tuesday Feb 18, 2020 #

Note
(rest day)

Yay now that Gatineau Loppet is done with I can fully focus on orienteering training!! No more 10 hour car trips for at least a month, I hope.

1 PM

Biking 1:05:45 [3] 19.17 km (3:26 / km) +183m 3:16 / km
ahr:131 max:162 (rest day)

Wow I actually went biking exactly when I'd usually have weight training

I didn't feel too great. It was a really nice day, but I was just tired I guess. I didn't really feel like pushing it, shocker after this weekend. But I really needed a break from stupid homework.

My knees and elbows hurt a bit when I came home, but I guess that's what I get for doing so much.

Honestly, I just wanna sleep.

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