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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Jan 15, 2022:

activity # timemileskm+m
  Orienteering3 3:01:24 9.44(19:12) 15.2(11:56) 56345c
  Rock climbing1 1:48:10
  Commute Biking 2 1:12:49 9.97(7:18) 16.05(4:32) 155
  Strength Training3 48:28 0.39 0.63
  Ice skating1 35:00
  Running2 33:54 3.11(10:55) 5.0(6:47) 82
  Walk1 20:43 0.75(27:33) 1.21(17:07) 12
  Total12 8:20:28 23.67 38.09 81245c

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SuMoTuWeThFrSa

Saturday Jan 15, 2022 #

9 AM

Orienteering race (Middle - FDR SP W21) 1:15:26 intensity: (9:55 @1) + (14:33 @2) + (33:39 @3) + (16:35 @4) + (44 @5) *** 6.2 km (12:10 / km) +254m 10:06 / km
ahr:148 max:202 15c

Performance-wise, I did horrible, but I had fun. I kept making small-ish, dumb mistakes, and the hills absolutely destroyed me, but apparently I enjoyed it

W21E - Splits

Friday Jan 14, 2022 #

3 PM

Orienteering race (Sprint: UWG W21) 22:26 intensity: (25 @1) + (5:56 @2) + (16:05 @3) *** 3.4 km (6:36 / km) +90m 5:50 / km
ahr:145 max:158 20c

I had a clean race except for losing ~2 seconds on 18 because I was running towards 19 and I couldn't see the paved platform for a second. Other than that I was just pretty slow, yknow, as usual.

Walk warm up/down 20:43 [1] 1.21 km (17:07 / km) +12m 16:19 / km
ahr:107 max:153


W21E - Splits

Thursday Jan 13, 2022 #

1 PM

Strength Training 10:18 [1] 0.63 km (16:21 / km)

Wednesday Jan 12, 2022 #

6 PM

Rock climbing (Earth Treks Rockville) 1:48:10 [3]
ahr:107 max:143

Started out with over an hour of lead climbing
1) 5.10b - I finished it, but at one point my feet lipped and I barely caught myself. The first half felt really difficult for some reason, I feel like this chould be more of a 5.10c. It was weird.
2) 5.10d - On-sited it no problem; it felt easier than the 5.10b. It was a fun climb.
3) 5.11a - Finished it, fell 3 times though and sat once. But I actually fell those 3 times, which was nice because I was finally getting used to falling. It was a fun climb; difficult, but fun. I sat at the last clip though because 1, I didn't have much strength left and honestly thought I might not have had the strength to jump up to the finish hold, and 2, I wanted to let Lucka know that I'll be taking a victory whip.
4) 5.10c - Had mostly slopers and lots of balancing, which was nice, because I wanted to give my hands a break since the 11a was pretty crimpy.
5) 5.10d - I got up to the overhang, but then my hands were giving out and clipping was out of the question, so I accepted my fate and went down. I didn't want to completely destroy myself and wanted some strength left for bouldering.

Then ~30 minutes of bouldering, we were practicing dynos. Definitely doing better than last time, we're improving- but we still have lots of room to improve.

Tuesday Jan 11, 2022 #

1 PM

Strength Training (upper body) 30:27 [1]
ahr:95 max:144

3 PM

Commute Biking (sligo creek trail) 37:12 intensity: (4:19 @1) + (16:46 @2) + (13:28 @3) + (2:39 @4) 8.6 km (4:20 / km) +105m 4:05 / km
ahr:139 max:171

4 PM

Running (Wheaton with Lucka) 16:21 intensity: (15 @1) + (14 @2) + (10:46 @3) + (5:06 @4) 2.5 km (6:32 / km) +35m 6:07 / km
ahr:159 max:172

First time in practically forever that I ran with someone and it wasn't that bad, probably cuz she did a fartlek workout yesterday and wasn't in the mood to run fast
5 PM

Commute Biking (sligo creek trail) 35:37 intensity: (2:10 @1) + (20:03 @2) + (13:24 @3) 7.45 km (4:47 / km) +50m 4:38 / km
ahr:137 max:156

It was so. damn. cold. I practically froze- it was about -6 celsius and I was wearing a fleece sweater which is good at keeping warm, but not good at blocking wind. I forgot to take my hat so my ears were freezing off, and my thin sweatpants didn't block the wind either. Man I was glad to have made it.
6 PM

Ice skating 35:00 [3]

Finally not freezing, it was nice

Monday Jan 10, 2022 #

1 PM

Strength Training 7:43 [1]

5 PM

Running (neighborhood) 17:33 intensity: (2 @1) + (3:10 @2) + (14:21 @3) 2.5 km (7:01 / km) +47m 6:25 / km
ahr:146 max:155

Sunday Jan 9, 2022 #

10 AM

Orienteering (Fountainhead - Brown) 1:23:32 intensity: (40:51 @1) + (39:22 @2) + (3:11 @3) + (8 @4) 5.6 km (14:55 / km) +219m 12:29 / km
10c

First time orienteering with Oliver so I was taking it pretty easy and just tried not to die cuz he kept pulling me, especially downhill.
Almost got more of an upper body workout than a lower body one, and this is Fountainhead.

Navigationally I was clean, so that was nice.

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