Training Log Archive: Runner99In the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
Bouldering 1:00:00 [3]
Warm up, then kind of trying boulders on and off after practice. Finished a couple so that was good, namely a black one.
Bouldering 30:00 [4]
Did:
1 pinch problem x3
1 crimp problem x3
1 compression problem x3
1 pinch problem x3
1 crimp problem x3
1 compression problem x3
Strengthening 1:30:00 [4]
Part 2 - Campus:
laddering up medium rungs x3
8ish lock-off reaches on each arm, with opposite foot x2
Part 3:
leg curl ups - 8, 6, 5
core/triceps thingy - 6, 6, 5
ring punches - 8, 8, 8 (each side)
ring rows - 15, 10, 15
Part 4:
a bunch of stuff for shoulders
laddering up medium rungs x3
8ish lock-off reaches on each arm, with opposite foot x2
Part 3:
leg curl ups - 8, 6, 5
core/triceps thingy - 6, 6, 5
ring punches - 8, 8, 8 (each side)
ring rows - 15, 10, 15
Part 4:
a bunch of stuff for shoulders
Thursday Oct 29, 2015 #
Bouldering (warm up) 40:00 [3]
Lap, then some easy stuff. AND thennnnn this crazy problem with a neat few first moves and a sort of crux that you had to like palm into a horn, then pinch a 2 finger screw on + bolt hole (on the horn), then flip your left hand and pull right into it, from where you matched it, get your right up and to these 2 screw-ons that make a pinch on this feature, continuing to step on the first screw-on on the horn, in order to rock over and stick the finish.
Strengthening (Workout) 1:15:00 [4]
Station 1:
5x lock off problems <--------..... hard stuff......
Station 2:
ring punches x3 (6, 10, ?)
ring rowsx3 (15. 10. 10)
knuckle push ups x3 (15, 10, 10)
Station 3:
two legged hurdle jumps x2
crimp dead hang x3 (20s, 20s, 17s)
leg v-sit circles x3 <-------- ....super painful........
5x lock off problems <--------..... hard stuff......
Station 2:
ring punches x3 (6, 10, ?)
ring rowsx3 (15. 10. 10)
knuckle push ups x3 (15, 10, 10)
Station 3:
two legged hurdle jumps x2
crimp dead hang x3 (20s, 20s, 17s)
leg v-sit circles x3 <-------- ....super painful........
Bouldering 40:00 [3]
Bouldering at MRU. Some okay boulders....
Climbing 25:00 [3]
Led a 5.10b and a 5.11+ onsight. The routes aren't the best, sort of too easy, and yeah. I wish that I could go and reset a bunch of them because they have great holds.
Running 20:00 [4] 3.2 km (6:15 / km)
400m hard -
400m easy
400m hard -
400m easy
200m hard -
400m easy
200m hard -
400m easy
200m hard -
400m easy
400m easy
400m hard -
400m easy
200m hard -
400m easy
200m hard -
400m easy
200m hard -
400m easy
Running 20:00 [3] 3.5 km (5:43 / km)
10 min at a relatively brisk pace for warm up.
10min at a slow pace for cool down.
10min at a slow pace for cool down.
Wednesday Oct 28, 2015 #
Strengthening 30:00 [3]
16 13 11 10 10 10 pull ups
Tuesday Oct 27, 2015 #
6 AM
Bouldering (Mock Comp) 45:00 [5]
Pretty good mock comp. Warmed up and then began crushing boulders, 5 min on, 15 min off. First one had a bunch of features, you started on a good one from which you locked off in order to float into an undercling, from where you jabbed your right leg on the wall in order to push yourself to the next feature which you grab with your left hand. Then you get a toe hook with your right leg and rocket your (I think right) to the tip of another feature, where you inch your hands onto the undercling crimps sort of cupping them, in order to weigh the hold, finally cutting your feet and resetting them onto one of the features.
Sunday Oct 25, 2015 #
Forest Orienteering 45:00 [3] 4.5 km (10:00 / km)
Ran Jeff's course at Quarry Lake and then picked up some control flags.
Bouldering 1:00:00 [3]
Bouldered in my basement. Tried some of the old boulders, and made some new ones. Have to make the one wall steeper. Concluded the session with a great big dyno.
Forest Orienteering 20:00 [1] 2.0 km (10:00 / km)
Picked up control flags
Saturday Oct 24, 2015 #
Climbing 2:30:00 [3]
Climbed at Elevation Center in Canmore.
On sighted 11c, lead bunch of 11s and 10s.
On sighted 11c, lead bunch of 11s and 10s.
Bouldering 1:30:00 [4]
Sent a 4 after multiple tries, along with a bunch of 3's. Then tried out a really cool blue 5+ where I was making decent progress.
Thursday Oct 22, 2015 #
Bouldering 1:30:00 [3]
Attempting boulder problems. This one though... it stumped me so bad.
Strengthening (warming up) 30:00 [3]
Lap and warm up.
Wednesday Oct 21, 2015 #
Bouldering 1:00:00 [3]
5 sets of max laps on my bouldering wall: 8 12 10 5 5 total-> 40
Tuesday Oct 20, 2015 #
Bouldering 1:15:00 [4]
I think some kind of workout requiring a large number of bouldering, but can't remember exactly.
Strengthening (warm up) 20:00 [3]
Lap + warm up.
Stretching 10:00 [1]
Stretchin' them muscles.
Sunday Oct 18, 2015 #
Bouldering 1:00:00 [3]
New boulders!! Started the C5 streak with a funny starting purple one, where it took about 6-7 tries to get the start right, which was to balance yourself on you right heel and press into the slightly broken off part of a giant sloper with you left hand, keeping yourself pressed into the wall so that you could reach over (after matching) with your right hand to a sort of undercling where you get it furthermost to the right. After this, the crux is matching your feet, and after that you just swing into the massive jug, where you match set your feet and (I) crossed my right arm over to this 3 finger pinch, which I locked off on and set my left foot oden on the big sloper and put my right one nearly horizontally onto the juggy hold. From there you just pwer through the
Running race 16:00 [5] 4.0 km (4:00 / km)
Ran Calgary Road Runners relay race with Tyson and Ben. We ended up 2nd :-)
Saturday Oct 17, 2015 #
Strengthening (Testing) 30:00 [5]
Jacknives - 31
push ups - 37
pull ups - 21
dead hang rung 9 - 14s, 6s, 6s
campus 159 - R: 155,15(6-), 155 L: 155, 156, 155
campus slap - R: 40, 40.5, 41 L: 43, 44, 43 (ambiguous) [cm]
reach touch - R: 52, 54, 58 L: 7.5, 4.5, 8.5 [inch]
ham stretch - +8in
shoulder rotation - 15in
froggy hip - 11cm
knuckles on back - Rl: 11in Ll: 4in
bar thing: 4ft
push ups - 37
pull ups - 21
dead hang rung 9 - 14s, 6s, 6s
campus 159 - R: 155,15(6-), 155 L: 155, 156, 155
campus slap - R: 40, 40.5, 41 L: 43, 44, 43 (ambiguous) [cm]
reach touch - R: 52, 54, 58 L: 7.5, 4.5, 8.5 [inch]
ham stretch - +8in
shoulder rotation - 15in
froggy hip - 11cm
knuckles on back - Rl: 11in Ll: 4in
bar thing: 4ft
Bouldering 20:00 [3]
Sent like 2 ish problems. One was awesome!!!
Thursday Oct 15, 2015 #
Core (warm up) 30:00 [3]
Warming up, and full lap of the tower.
Bouldering 45:00 [2]
Flashing boulder problems. Didn't actually flash any.... The first one went bad. Got the second one on my 3rd try. Tried the 3rd one 3 times, but figured It out on the last try, therefore I think I can send it next practice.
Strengthening 1:00:00 [4]
Tuesday Oct 13, 2015 #
6 AM
Bouldering 50:00 [3]
70 problems:
about 7xC4
over 10xC3
and about 53 C1/2
about 7xC4
over 10xC3
and about 53 C1/2
Bouldering (warmup) 20:00 [2]
Core. Then full lap of tower.
Bouldering 30:00 [2]
Tried 2 hard boulder problems. Finally figured out the second one with a toe hook which took a lot of weight of of my left hand allowing me to maintain the tension and reach for the EP. The first one was too hard... nobody could get to the second hold.
Stretching 10:00 [3]
Stetching. Hamstrings, forearms, etc...
Sunday Oct 11, 2015 #
Forest Orienteering 2:30:00 [3] 7.0 km (21:26 / km)
Ran Damian's University of Calgary course, set up Mount Royal University, collected flags
Saturday Oct 10, 2015 #
Forest Orienteering 3:00:00 [3] 10.0 km (18:00 / km)
Ran Bow Valley course - first 30 controls, then I filled up my SI stick and jogged to the finish. Setup Forking course and collected flags.
Friday Oct 9, 2015 #
Event: Calgary Training Camp 2015
Forest Orienteering 2:15:00 [3] 5.0 km (27:00 / km)
Setting up Canmore Downtown course and Quarry Lake course.
Thursday Oct 8, 2015 #
Forest Orienteering 1:30:00 [3] 3.5 km (25:43 / km)
Setting up Bow Valley course.
6 AM
Climbing 5:00 [5]
15 times up jugs in 5 min.
Bouldering 40:00 [2]
Trying out very technical problems, where you needed to figure out the sequence. (Right at the end of practice I sneaked back in when everyone was stretching, and sent the mantle one!!!!)
Strengthening 20:00 [3]
Some easy exercises.
Bouldering (warming up) 30:00 [3]
Warm up exercises, then full lap of main wall.
Wednesday Oct 7, 2015 #
Strengthening 1:20:00 [4]
Pull ups close: 15, 11, 8, 8
Pull ups wide: 10, 8, 7, 6
Leg lifts: 6.6, 6.4, 4.4, 3.4
Pull/Side lifts: 3, 2, 2.5, 2
One legged squats: 1|1, 1|1, 1|1, 1|1
Push-ups elbows in: 10, 9, 8, 7
Pull ups wide: 10, 8, 7, 6
Leg lifts: 6.6, 6.4, 4.4, 3.4
Pull/Side lifts: 3, 2, 2.5, 2
One legged squats: 1|1, 1|1, 1|1, 1|1
Push-ups elbows in: 10, 9, 8, 7
Tuesday Oct 6, 2015 #
6 AM
Bouldering (/ Strengthening) 1:15:00 [4]
14 station circuit (each station 3min; each exercise one min):
1- sprinting on the spot, butt kicks, and running medium speed
2- explosive jumps, handstands,
3- put your shoes on, 2min traverse
4- max push ups, max sit ups, and one more
5- gorilla jumps, jumping jacks, and plank rolls
6- 2 min put your shoes on (rest), 1 min something
7- 2min traverse, one min rest on the wall
8- frenchies, x's, 1min traverse?
9- campusing, crunchies, one more
10- 1min on steep wall, 1 min on less steep wall, +1 more thing
11- 2min traverse main boulder, 1 min rest
12- 2min rest take your shoes off, and 1 min side plank
13- hammer curls, military press, and banana boats?
14- 360 deg crabwalk, wall sit, and one more thing
[Don't take my word for all of this I was having troubles remembering, but it was something along the lines of this]
1- sprinting on the spot, butt kicks, and running medium speed
2- explosive jumps, handstands,
3- put your shoes on, 2min traverse
4- max push ups, max sit ups, and one more
5- gorilla jumps, jumping jacks, and plank rolls
6- 2 min put your shoes on (rest), 1 min something
7- 2min traverse, one min rest on the wall
8- frenchies, x's, 1min traverse?
9- campusing, crunchies, one more
10- 1min on steep wall, 1 min on less steep wall, +1 more thing
11- 2min traverse main boulder, 1 min rest
12- 2min rest take your shoes off, and 1 min side plank
13- hammer curls, military press, and banana boats?
14- 360 deg crabwalk, wall sit, and one more thing
[Don't take my word for all of this I was having troubles remembering, but it was something along the lines of this]
Core (Warm up) 30:00 [3]
Core and traversing the boulder.
5 PM
Bouldering (Treadwall) 1:20:00 [2]
Climbed 40 min on vertical (speed 4), then 10min off, then another 40 consecutive minutes beginning with 5 min (speed 6), then until 15min (speed 5) after which I finished at (speed 4).
Sunday Oct 4, 2015 #
Note
Wasn't able to climb.
Saturday Oct 3, 2015 #
Event: Run the Wild 2015
Forest Orienteering (Run the Wild) 6:00:00 [3]
In the beginning my foot was feeling ok, but then it deteriorated gradually into pain causing me to be unable to run.
Note
Wasn't able to climb.
Thursday Oct 1, 2015 #
Bouldering (Morning Team Training) 1:15:00 [4]
100 problems, including about 6ish C4's, all the C3's, all of the C2's multiple times, and all of the C1's multiple times. Onsighted everything lol.
Core (warming up) 30:00 [3]
Doing Core, and then traversing a full lap of the tower.
Stretching 15:00 [0]
Stretching.