Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Mar 5, 2022:

activity	#	time	miles		km		+m
Running	6	2:08:51	9.8	(13:09)	15.77	(8:10)	294
Orienteering	2	2:03:38	5.84	(21:10)	9.4	(13:09)	314	13c
Biking	1	1:27:47	13.77	(6:22)	22.16	(3:58)	124
Walk	4	1:26:26	3.16	(27:21)	5.09	(17:00)	59
Strength Training	5	1:25:39	0.67		1.08		3
Commute Biking	1	58:57	9.41	(6:16)	15.14	(3:54)	160
Rock climbing	2	57:37
Total	15	10:28:55	42.65		68.65		953	13c

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Saturday Mar 5, 2022 #

10 AM

Orienteering (Granite) 32:43 [3] 2.1 km (15:33 / km) +49m 13:55 / km
ahr:126 max:163

Went to start putting out streamers for the courses I set, got to 3 controls before I went back because I was so incredibly irritable and agitated by everything. The woods were thornier than I thought, Oliver kept pulling me in all sorts of directions, and I didn't feel as good about being in the woods as I would've hoped. Just overall completely frustrated so I just went home. The 50 minute drive back helped calm me down cuz I could listen to my music however loud I wanted to and I could scream-sing to it without worrying about what I sounded like.

2 PM

Biking 1:07:24 16.83 km (4:00 / km) +84m 3:54 / km
ahr:128 max:145

I barely got any exercise in with the orienteering earlier, like I did minimal distance and at a disgustingly slow pace, so I went biking instead to at least enjoy it.

Strength Training 15:05 [3] 0.18 km (1:23:20 / km) +2m 1:18:58 / km
ahr:76 max:100

core and pushups mosty

Biking 20:23 5.33 km (3:49 / km) +40m 3:41 / km
ahr:117 max:159

Friday Mar 4, 2022 #

5 AM

Running hills (neighborhood) 36:09 4.09 km (8:50 / km) +85m 8:00 / km
ahr:134 max:168

my HR confuses me
warmup: 1.42km, 11:22
5x ~130m hills, took me on average 34s
cooldown: 1.34km, 10:23

the first few hills with Oliver were awful, he was pulling and jumping on me and wrapping the leash around me. Then towards the end he understood that I'm running and I'm not stopping.
I wanted to do 10 hills, and I feel so so so guilty for not doing that many, but I was kind of sputtering by the 5th and I was running out of time, I didn't want to have to rush to take a shower and get ready for school when I came home, so I cut it short. I should've done 10 though, I had two rest days, and I feel horrible for not doing anything yesterday.

C • Listen to your body 8

10 AM

Running (neighborhood) 18:32 2.87 km (6:27 / km) +40m 6:02 / km
ahr:138 max:158

Haven't run on a trail for a bit, but oh well, no trails around school. Just felt like going for a quick run over lunch break, it's nice out and it feels fresh. Definitely felt a lot better than this morning.

1 PM

Strength Training 26:22 [3]
ahr:107 max:122

Wednesday Mar 2, 2022 #

Note

felt awful today, couldn't even go to school. felt weak like crazy and I was having a breakdown all day. fun stuff

C • I’m proud of you 3

5 AM

Running warm up/down 11:39 1.5 km (7:46 / km) +7m 7:35 / km
ahr:134 max:144

Running (neighborhood) 18:26 2.05 km (8:58 / km) +55m 7:55 / km
ahr:134 max:149

pathetic attempt at hills
I did 2 hill repeats on the Washington Ave. hill with a walkback, but Oliver was being a jerk and was barking and whining because i had him tied up at the bottom of the hill because he would just get in the way for hills. I didn't want to wake up an entire neighborhood, so I just went home. It also frustrated me, hence the beginning of my all-day mental breakdown.

2 PM

Walk 16:46 [1] 1.08 km (15:29 / km)
ahr:105 max:119

Walk 39:39 2.36 km (16:49 / km) +47m 15:18 / km
ahr:115 max:150

Was going to run. I ran like 5 steps and realized I literally didn't have the strength. I felt like I hadn't run a single step in three months.

6 PM

Rock climbing (Earth Treks Rockville) 14:06 [3]
ahr:102 max:117

bouldering.
I stopped after 15 minutes because, again, I genuinely couldn't hold on to the wall.

Strength Training 15:42 [3] 0.49 km (31:51 / km)
ahr:104 max:131

finally found something I was capable of doing.
5 sets of:
5x squats 95lbs, 115lbs, 125lbs, 125lbs, 125lbs
5x assisted pullups

Tuesday Mar 1, 2022 #

1 PM

Strength Training 17:54 [3] 0.41 km (43:40 / km) +1m 42:59 / km
ahr:119 max:150

Walk 14:11 [3] 0.78 km (18:08 / km)
ahr:131 max:151

6 PM

Commute Biking 58:57 [3] 15.14 km (3:54 / km) +160m 3:42 / km
ahr:136 max:154

Monday Feb 28, 2022 #

5 AM

Walk 7:50 0.43 km (18:26 / km) +10m 16:33 / km
ahr:115 max:126

Running (trail and pavement) 19:02 2.42 km (7:52 / km) +49m 7:09 / km
ahr:163 max:178

that's disappointing that it was that hard for me and I still had that sad of a pace...I was trying to focus on keeping my cadence high enough (it was almost high enough, 167 spm), but it felt impossible to lift my legs and move them fast enough. I wanted to run a bit hillier, but I had way too much with the first hill after yesterday. I'm surprised my HR was that high. I tried and did bad, but oh well, I didn't sleep much and did a lot yesterday and the day before...

1 PM

Strength Training 10:36 [3]
ahr:109 max:118 (injured)

3 sets of 5x 65lbs cleans, would've done more but the rest of my group was slow and we kept having to switch the weights...

Running 14:41 [3] 1.38 km (10:36 / km) +28m 9:37 / km
ahr:139 max:173

workout for weight training:
3 sets of:
15x 65lb sumo deadlift pulls
400m run (had to run outside, down to the track, around track, up stairs and back in)

6 PM

Rock climbing (Earth Treks Rockville) 43:31 [3]
ahr:120 max:155 (injured)

bouldering

Sunday Feb 27, 2022 #

Event: QOC Patapsco Avalon

5 AM

Walk 8:00 [1] 0.44 km (18:18 / km) +2m 17:49 / km
ahr:91 max:101

Running (neighborhood) 10:22 1.44 km (7:11 / km) +29m 6:31 / km
ahr:131 max:141

I finally did a purely easy run! Finally, I stayed in zone 2 for my HR even though I was running on a hillier road!

11 AM

Orienteering (Avalon - Green) 1:30:55 *** 7.3 km (12:27 / km) +265m 10:32 / km
ahr:150 max:180 13c

My watch didn't measure it, so distance and HRs are my best guess based on my routes and my HR data graph from the past 4 hours.
Was hilly, what a shocker. But I enjoyed it, I ran more than I thought I would- especially in the hills and off trails. Proud of that. I was definitley trying to push it a bit, get out of my comfort zone, and I think I did pretty good with that for the most part. I could do more, but it was a good start, especially since I was a bit tired from yesterday. I think I should do some off-trail forest hill trainings to get used to running hills while orienteering. I should really get started with the hills. Just feels impossible to do with Oliver, he pulls too much and gets distracted by everything, and I don't want to go without him because I need to tire him out.

Messed up on control 3 pretty bad, had no clue which reentrant I was above, but eventually I relocated based on the shapes and angles of the spurs. Other than that I was pretty clean, save for a few minor fumbles.

Green - Splits

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