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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Apr 1, 2023:

activity # timemileskm+m
  Running7 4:53:47 24.23(12:08) 38.99(7:32) 898
  Orienteering1 1:02:30 3.19(19:35) 5.14(12:10) 21118c
  Biking1 52:41 11.35(4:38) 18.27(2:53) 148
  Rock climbing1 20:00
  walk/jog1 11:52 0.73(16:22) 1.17(10:10) 20
  Strength Training1 8:46
  Total10 7:29:36 39.5 63.57 127618c

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SuMoTuWeThFrSa

Saturday Apr 1, 2023 #

Note
(rest day)

i don't think anything's happening today. I'm extremely low energy and I have a performance in the afternoon. I wanted to go climbing or biking before it but I'm just so damn tired
7 PM

Running (Rock Creek Park) 49:10 intensity: (55 @1) + (4:40 @2) + (18:00 @3) + (25:33 @4) + (2 @5) 6.78 km (7:15 / km) +104m 6:45 / km
ahr:159 max:182

i april foolsed myself with this run
1. sike no rest day for me (even though i needed it i felt it in my quads and calves a lot)
2. I didn't bring a headlamp and it got dark halfway into the run (before I got out of the woods onto beach dr)
3. my memory of the trail network failed me and I ended up running 2.5km more than I meant to
4. i lost track of the trail at one point because I didn't think there was supposed to be river crossing (this was after it got dark)

Friday Mar 31, 2023 #

10 AM

Running (Rockburn Park) 41:31 intensity: (26 @1) + (27 @2) + (13:07 @3) + (27:31 @4) 6.05 km (6:52 / km) +90m 6:23 / km
ahr:164 max:181 shoes: ASICS T6L0N

chill and slow and unnecessarily dying up the smallest of hills

had a weird time breathing again, i couldn't take deep enough breaths for the life of me.
6 PM

Running (neighborhood) 7:54 intensity: (2:55 @1) + (4:18 @2) + (41 @3) 1.11 km (7:08 / km) +19m 6:35 / km
ahr:125 max:145

thought oliver ran away. i had no clue where he was so i went to run through the neighborhood to look for him while my dad looked for him closer to home.

turns out he snuck into our printer/storage room without ny dad noticing and got locked in there.

(yes i quickly started my gps. i wasn't sure how long I'd be running)
10 PM

Note

played so much catching features today i feel like a pro orienteer

Thursday Mar 30, 2023 #

2 PM

Running long (Gillis Falls) 1:24:21 intensity: (1:00 @1) + (10:13 @2) + (2:58 @3) + (1:02:34 @4) + (7:36 @5) 11.36 km (7:25 / km) +230m 6:44 / km
ahr:169 max:191 shoes: ASICS T6L0N

awful awful awful i walked up more hills than I wanted to and my feet were going numb i wanted to quit 30 minutes in

i should've listened to my body and not done a long run today, i think I had more than enough reasons (legs were still tired from everything, I'm tired, and a certain thing decided to start today) but I decided no excuses allowed. And I mean I did it, barely.
Positives from this run: it's over now

těžko na cvičišti, lehko na bojišti? i hope

breathing update: despite using the inhaler before my run, I still started wheezing after it so had to use it again. Probably cuz it was long. Really should bring it with me for long orienteering courses then....
C • thank god for google translate 2
C • Wow! 5

Wednesday Mar 29, 2023 #

6 PM

Running (Patapsco Hilton area) 30:16 intensity: (26 @1) + (7:15 @2) + (6:10 @3) + (13:42 @4) + (2:43 @5) 3.79 km (8:00 / km) +101m 7:03 / km
ahr:161 max:193 shoes: ASICS T6L0N

oof my pace really took a hit from this weekend... also this was hella steep, like even some of the downhills were too steep to run or even shuffle down.

I was in a super good mood going out, I listened to the essentials (Don't Ya + You & Me), and it was really nice out. Also I was glad that I finally got some studying done... it really was about time. So yeah, good day. (the hills could've been less mean tho)
C • Happy to see you 2

Tuesday Mar 28, 2023 #

3 PM

Running hills (treadmill) 50:00 intensity: (2:10 @1) + (15:01 @2) + (9:17 @3) + (17:38 @4) + (5:54 @5) 6.44 km (7:46 / km) +305m 6:17 / km
ahr:155 max:190

10min warmup @ 5mph - 10% incline at 4.5mph(3x 5min, 2x 2:30) with 2:30 rest on flat at 5mph - 10min cooldown @ 5mph
part of the cooldown was at 2% incline because it was low enough I didn't feel it and I just really wanted to reach 1000ft of climb. Watched the LiveLox from the Saturday Long red course during the hills to keep me entertained.

drinking water while running should be considered an extreme sport
C • THE TREDDY?? 2

Strength Training 8:46 [3]
ahr:104 max:127

3 sets of:
assisted (black band) pullups to failure (5, 3, 4)
10x lat raises 12.5lb each arm
10x front raises 12.5lb each arm
4 PM

Rock climbing (ET Columbia bouldering ) 20:00 [2]

didn't really feel like trying tbh

Monday Mar 27, 2023 #

5 PM

Biking (Beach Dr/Rock Creek ) 52:41 intensity: (16:35 @1) + (27:59 @2) + (7:43 @3) + (24 @4) 18.27 km (2:53 / km) +148m 2:46 / km
ahr:127 max:165 (rest day)

forgot to use my inhaler before this so breathing was rough

Sunday Mar 26, 2023 #

8 AM

walk/jog warm up/down (to the start) 11:52 intensity: (3:05 @1) + (8:28 @2) + (19 @3) 1.17 km (10:10 / km) +20m 9:22 / km
ahr:127 max:145 shoes: VJ Falcons

felt super sluggish, totally not ready to race. my brain really didn't want to work, had to wake myself up with cold water from the stream

Orienteering race (Flying Pig TT Middle Gr) 1:02:30 intensity: (9:13 @1) + (7:32 @2) + (19:20 @3) + (26:02 @4) + (23 @5) *** 5.14 km (12:10 / km) +211m 10:06 / km
ahr:151 max:186 18c shoes: VJ Falcons

not super happy with the race, I couldn't focus on all the details for the first few legs and then I just couldn't run cuz of tired legs. I felt real slow, but it was okay. not a disaster, which is good.
8 PM

Running 30:35 intensity: (1:22 @1) + (19:37 @2) + (9:36 @3) 3.46 km (8:50 / km) +50m 8:14 / km
ahr:136 max:157

...super late cooldown?

i just wanted to shake out after the car ride, and wanted to originally bike on a super flat route but my dad insisted I go out with the dogs instead, so super slow shuffle it was. idk i just didn't feel like walking.

OCIN_FP2023_Sunday_Middle_7_GreenB - Splits

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