Attackpoint - performance and training tools for orienteering athletes

Training Log: sixela

In the last 7 days:

activity	#	time	miles		km		+m
gymnastics	1	2:00:00
Commute Biking	7	1:58:15	18.91	(6:15)	30.44	(3:53)	472
Running	3	1:50:44	9.79	(11:18)	15.76	(7:02)	267
Orienteering	1	1:50:42	5.43	(20:23)	8.74	(12:40)	387
Rock climbing	1	1:15:00
Weight Training	3	1:00:00
Strength Training	1	10:00
Total	17	10:04:41	34.14		54.94		1126

3:50

0:00

Thursday Feb 27 #

7 AM

Commute Biking (to school) 20:39 [3] 4.5 km (4:35 / km) +86m 4:11 / km
ahr:146 max:169

I had the worst luck at traffic lights

1 PM

Weight Training (Deadlift) 10:00 [3]

one rep max for deadlift
I improved by 25lbs, I got 250lb yayy (barely tho lol)

Wednesday Feb 26 #

7 AM

Commute Biking (to school) 17:43 [3] 4.6 km (3:51 / km) +86m 3:31 / km

2 PM

Commute Biking (school to Meadowbrook) 10:49 [3] 3.4 km (3:11 / km) +30m 3:03 / km

3 PM

Running (Rock Creek Park) 46:48 [3] 6.39 km (7:19 / km) +128m 6:39 / km
ahr:161 max:183

I think my watch measured the distance kinda wrong, cuz I turned around at 3.11km, and I took a slightly shorter way back... whatever though

Tuesday Feb 25 #

7 AM

Commute Biking (to school) 18:48 [3] 4.6 km (4:05 / km) +87m 3:44 / km
ahr:137 max:175

rain ain't gonna stop me

1 PM

Weight Training (squat/deadlift) 25:00 [3]

still getting one reps
27x pushups (ouchies)
finding squat one rep, I couldn't make it over 190lbs, which was my last one. But I might not have really been going low enough, so for next time, I'm hoping I'll do better.

attempted to do my deadlift one rep, but couldn't even make it past 235. For like the tenth time in these past three days, I disappointed myself yet again. Woohoo.

2 PM

Commute Biking (school to Meadowbrook) 12:51 [3] 3.4 km (3:47 / km) +29m 3:37 / km

3 PM

Running (Rock Creek Park) 32:45 [3] 5.02 km (6:31 / km) +12m 6:27 / km
ahr:154 max:185

Monday Feb 24 #

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

Weight 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 #

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

gymnastics (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