Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Oct 13, 2019:

activity	#	time	miles		km		+m
Running	8	4:20:56	24.58	(10:37)	39.56	(6:36)	462
Commute Biking	6	3:17:05	31.16	(6:19)	50.15	(3:56)	478
Rock climbing	3	3:15:00
Strength Training	10	3:03:30
Orienteering	1	57:58	4.04	(14:21)	6.5	(8:55)	122
Ice skating	1	48:00
Total	27	15:42:29	59.78		96.21		1062

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Sunday Oct 13, 2019 #

Event: QOC Gunston Hall

12 PM

Orienteering (Gunston Hall - Green) 57:58 [3] 6.5 km (8:55 / km) +122m 8:09 / km

Green - Splits

Saturday Oct 12, 2019 #

Note

I spent like 6 hours at the rennaisance fair today I wish that could count as training because that completely tired me out.

8 AM

Running warm up/down (xc) 5:31 [3] 1.0 km (5:31 / km)

Running tempo (xc) 24:05 [3] 4.0 km (6:01 / km) +26m 5:50 / km

For the first mile, our pace was 9 mins per mile. But the girl I was running withstarted feeling some pain in her shin, so he was stretching for a bit while I ran on a bit around her and went back for her. But then, because it was really hurting her, we just jogged back.

Running hills (xc) 13:55 [4] 1.8 km (7:44 / km) +78m 6:21 / km

Each hill was 150 meters long and had 13 meters of elevation. I did 6 hill repeats.
For the first 3, I consistently did it in 50 seconds. Then I did 55, 56, and 57 seconds. I was getting real tired b the end.

Running warm up/down (xc) 8:07 [2] 1.2 km (6:46 / km) +2m 6:42 / km

Friday Oct 11, 2019 #

Strength Training 22:30 [3]

5 sets of:
20x 10lb bicep curl and press
15x tricep pullover (laying on bench)

10x 70lb bicep lift

10x 50lb lateral incline press

7 AM

Commute Biking (to school) 30:42 [3] 6.5 km (4:43 / km) +75m 4:28 / km

2 PM

Running warm up/down (xc) 9:47 [2] 1.0 mi (9:47 / mi)

3 PM

Running (xc) 30:30 [3] 4.65 km (6:34 / km) +21m 6:25 / km

5 PM

Commute Biking (from school) 26:28 [3] 7.25 km (3:39 / km) +71m 3:29 / km

7 PM

Rock climbing (Earth Treks Rockville) 1:15:00 [3]

All on lead
5.10a - onsite
5.10b - onsite
5.12a - attempt, I made it up the first tgree lips :) (just up I the roof, I didn't even bother trying that)
5.11b - attempt, I got up 5/7ths of the climb. What I limbed was mainly underclings, but the rest was finger holes that I just, well, no.
5.10b - onsite

9 PM

Strength Training (sokol) 20:00 [3]

Thursday Oct 10, 2019 #

7 AM

Commute Biking (to school) 23:00 [3] 6.5 km (3:32 / km) +75m 3:21 / km

9 AM

Strength Training (Leg day) 25:00 [3]

3 sets of:
10x 140lb incline leg press
20x 90lb incline leg press

3 sets of:
20x 25lb squats
20x 30lb calf raises

3 sets of:
10x 55lb straight arm tricep pull thing

3 sets of:
20x 70lb leg crunches

10x 50lb lateral incline press

3 PM

Running (xc) 40:12 [3] 6.0 km (6:42 / km) +46m 6:27 / km
ahr:154 max:185

Strength Training (xc) 20:00 [3]

2x 20m lunge walks
10m (of each) lateral band walks, monster band walks, inchworm band walks
6 hurtles of hurtle walks/hip exercise
3 mins of core (plank, russian twists, dead bugs)

4 PM

Commute Biking (from school) 27:25 [3] 7.25 km (3:47 / km) +71m 3:36 / km
ahr:140 max:160

7 PM

Ice skating (Silver Spring rink) 48:00 [3]

'TIS THE SEASON TO GO SKATING
I finally got to figure skate again! I felt quite iffy at first, but towards the end I started feeling progress on my spins and waltz jumps. I'm glad I went skating again, I missed it.

Wednesday Oct 9, 2019 #

5 PM

Running long (Rock Creek Park) 54:00 [3] 7.05 km (7:40 / km) +200m 6:42 / km
ahr:160 max:180

I did the multilevel map reading exercise. It was very challenging at first to get used to the several levels, and finding which staircase leads to where and so on. But I soon got used to it and it was alright.

I guess this is my long run this week, because I don't have any other day when I can run on my own. Too bad.

7 PM

Strength Training 3:00 [3]

Just a quick plank, side planks, and leg lifts.
I wanted to do some core, since I've been kind of forgetting about that for the past week, but I also didn't want to do too much given what I've done in the past two days.

9 PM

Rock climbing (Earth Treks Columbia) 50:00 [3]

First time since the summer break climbing in Columbia.
Lead climbing
5.9 onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite

Tuesday Oct 8, 2019 #

7 AM

Note

I kinda sorta overslept, so no biking today. Oh well.

My arms are super sore, though

9 AM

Strength Training (Leg day) 30:00 [3]

2 sets of
25x 90lb incline leg presses
25x 15lb squat

1 90lb deadlift

2sets of 20x 70lb leg crunches

20x 40lb tricep pull but with straight arms

30sec crunches
30sec toe touches
30sec per side one legged toe reaches
30sec crunches
30sec toe touches

2 PM

Running warm up/down (xc) 8:04 [3] 1.25 km (6:27 / km) +9m 6:14 / km
ahr:133 max:172

Running intervals (xc) 21:00 [4] 3.28 km (6:24 / km) +20m 6:13 / km
ahr:160 max:172

2 mins on, 1 min off

3 PM

Running warm up/down (xc) 7:11 [3] 1.15 km (6:15 / km) +9m 6:01 / km
ahr:165 max:194

My max HR is so high because we sprinted the last 100m or so because why not.

4 PM

Strength Training (xc) 12:00 [3]

3 sets of:
lateral band walks
6 single leg dips per side
15 knee pushups (i'm sore, that's why)
1 min of core (plank, side planks, supermans)

Monday Oct 7, 2019 #

Note

For some reason, I felt really good today on everything. Even while rock climbing, I felt strong, even though I already had weight training and xc. Maybe I'm finally getting used to it?
Or it might've been because I've had tons of rest in the past week.
Probably the latter.
Still, it's nice to feel string all day.
And also, the colder weather helps a ton.

7 AM

Commute Biking (to school) 23:34 [2] 6.5 km (3:38 / km) +75m 3:26 / km
ahr:71 max:56

9 AM

Strength Training 25:00 [3]

4 sets of:
30x 10lb bicep curl and press
30x 30lb low row

30x 55lb tricep pull

10x 50lb lateral incline press

Then I tried to do a pull up. On my second try, I managed to do one.

3 PM

Running warm up/down (xc) 13:23 [3] 2.22 km (6:02 / km) +27m 5:41 / km

Running (xc) 25:11 [3] 4.35 km (5:47 / km) +24m 5:38 / km

Strength Training (xc) 6:00 [3]

Just 6 mins of core, no rest in between.
plank
side plank (1 min per side)
leg lifts
russian twists
crunches

5 PM

Commute Biking (To Earth Treks Rockville) 1:05:56 [3] 16.15 km (4:05 / km) +111m 3:57 / km

7 PM

Rock climbing (ET Team) 1:10:00 [3]

All on top rope
First 3 climbs: sticky feet and hands
5.10a - onsite, easy
5.10b - onsite, slightly more difficult than the a, but not by much
5.10b - onsite, there was an overhang, and I couldn't find the foothold for a bit. But i fought through.

Then, just projecting.
5.11a - completed, 3 rests in top half.
5.11a - completed, 3 rests in top half bc grip was failing me

8 PM

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

20 reps of each (except for the plank):
I.Y.T's each, 5lbs
Delta raises
DB rows
windshield wipers
-1 min plank-
Knee raises w/ band
Paw backs w/ band
squats

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