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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Sep 22, 2019:

activity # timemileskm+m
  Adventure Racing1 3:26:43 16.59(12:28) 26.7(7:45) 317
  Running7 3:25:57 19.8(10:24) 31.86(6:28) 414
  Commute Biking 6 3:08:05 30.48(6:10) 49.06(3:50) 494
  Orienteering2 1:59:49 5.54(21:38) 8.91(13:27) 310
  Weight Training2 1:00:00
  Rock climbing1 1:00:00
  Biking1 17:07 1.24(13:46) 2.0(8:34) 34
  Total20 14:17:41 73.65 118.53 1569

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Sunday Sep 22, 2019 #

9 AM

Adventure Racing race (VentureQuest w/ dad) 3:26:43 [3] 26.7 km (7:45 / km) +317m 7:19 / km
(rest day)

5 hour "sport" VentureQuest adventure race. We easily cleared the course, but still had a lot of fun.
1st orienteering (4 controls): 2.5 km in about 21 minutes
MTBO (5 controls): 15 km in about 1 hour
Canoeing (4 controls): 5 km in about 58 minutes
2nd orienteering (8 controls): 4.2 km in about 40 minutes
The extra time is from the transitions.
Better than last year, when we came 6 minutes late! This time the MTB was much easier and it was very enjoyable. We were surprisingly quick on the trails, because I was finally not terrified on the bike, so we were going at a good pace and passed a few other teams (surprisingly)

yeah I guess this is my rest day. But physically I felt really good after the race, it was sort of as if I just went on a normal run. Also my quads FINALLY stopped excruciatingly aching. I'm feeling better just in time for our xc workout tomorrow, yay.

Saturday Sep 21, 2019 #

Event: QOC Occoquan
8 AM

Running warm up/down (xc) 9:44 [2] 1.0 mi (9:44 / mi) +2m 9:41 / mi

Running hills (xc) 30:37 [5] 4.48 km (6:50 / km) +160m 5:48 / km
ahr:167 max:185

These were the worst. I was dying, and after the last rep I just cried because it hurt so much. My quads were super sore from the weight training the previous day, so during the warm-up I could barely do high knees (that's when I knew I was gonna suffer). Man my legs were on fire. Although I think I would've actually enjoyed this workout if I wasn't in so much pain.
Hill times:
1) 1:33
2) 1:36 (estimate, I forgot to click lap so it's 3:36 even with rest)
3) 1:30
4) 1:33
5) 1:35
6) 1:46
7) 1:45
8) 1:36
11 AM

Orienteering (control picking Ocoquan) 34:08 [3] 3.16 km (10:48 / km) +107m 9:14 / km
ahr:161 max:187

I'm just really tired, I ran a bit on the trails, but running off trail is out of question (I couldn't lift my legs high enough for that).
12 PM

Orienteering (Brown - Ocoquan) 1:25:41 [3] 5.75 km (14:54 / km) +203m 12:40 / km

3 PM

Biking (MTB) 17:07 [2] 2.0 km (8:34 / km) +34m 7:53 / km

Just checking out the difficulty of the trails we'll be biking on tomorrow with my mom. Also making sure we still are able to mountain bike.

Friday Sep 20, 2019 #

7 AM

Commute Biking (to school) 22:51 [3] 6.45 km (3:33 / km) +89m 3:19 / km
ahr:137 max:163

It's finally getting quite cold out! Yay!
9 AM

Weight Training 30:00 [3]

3 reps of 15x 90lb leg pushes
2 reps of 10x 15lb per arm bicep curl and press
2 reps of 10x 50lb lateral press
2 reps of 10x squat with bar
2 reps of 10x 50 lb calf lifts
2 reps of 10x 90lb lateral lat presses
2 reps of 10x 120lb lateral leg press

My legs feel like jelly

3 PM

Running warm up/down (xc) 9:14 [2] 1.6 km (5:46 / km)

Running (xc) 30:59 [3] 5.0 km (6:12 / km) +27m 6:02 / km

5 PM

Commute Biking (To Earth Treks Rockville) 1:10:21 [3] 16.5 km (4:16 / km) +114m 4:07 / km

6 PM

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

I was really tired from today. I could feel it.
Lead climbing:
5.10b - completed, 2 hangs in one spot in the roof (my fav corner)
5.11a - completed, 4 hangs, two in each spot. One was a crux on the flat vertical wall that had an iffy hold, and I fell once there, then the other was in the roof. (my fav corner)
5.10d - completed, barely. Way harder than the 11a I just did. It was slightly overhanging the first half way up, and I rested on every clip but one. Several of the clips I hung more than a few times, but I was determined to finish this climb. I wanted to know how to do it.

Thursday Sep 19, 2019 #

7 AM

Commute Biking (to school) 23:03 [3] 6.45 km (3:34 / km) +74m 3:23 / km

10 AM

Weight Training 30:00 [3]

2sets of
10x 60lb low rows
10x 50lb press lifts
10x each 5lb I, y and t lifts

15x 70lb lateral rows
10x 15lb bicep curl and press

2sets of 10x 55lb bicep pulls
3sets of 10x 50lb calf lifts
10x 55 lbs bicep pulls

30sec crunches
30sec per side elbow to knee crunches
30sec alternating toe touch crunches
3 PM

Commute Biking (from school) 23:19 [3] 6.66 km (3:30 / km) +71m 3:19 / km

I finally got the courage to bike on Jones Bridge Rd, not just on the sidewalk! (also cuz it wasn't rush hour, unlike usual, so that helped a bit)
6 PM

Running (xc) 45:59 [3] 6.15 km (7:29 / km) +132m 6:45 / km
ahr:164 max:182

Holy crap I was tired

I took it a little easy because 1) I really didn't feel like running and 2) my left hamstring felt a little overworked

Wednesday Sep 18, 2019 #

7 AM

Commute Biking (to school) 22:24 [3] 6.5 km (3:27 / km) +75m 3:15 / km

2 PM

Running warm up/down (xc) 14:14 [3] 2.3 km (6:11 / km) +2m 6:10 / km
ahr:146 max:168

After the stress of missing the bus to the meet, I was already tired (and somewhat dehydrated, I cried out any liquids I had in me)
3 PM

Running race (xc @ Northwood ) 30:12 [4] 5.0 km (6:02 / km) +62m 5:41 / km
ahr:180 max:194

Pretty good race. I loved the course, since, yknow, woods and technical trails. I started out with Margo, which was pretty pleasing for me, since she's usually significantly faster than me. But before the race, she said that she felt a bit sick (like a cold or something), so I thought that maybe I'd be able to keep up with her after all. Yeah right.
I stuck with her pretty solidly for the first half. But then I started feeling my legs chafe pretty bad. But I kept going.
When we got to the stream crossing, I saw her stop to a walk in front of me, go down the bank, and carefully cross the river, while (once I got there) I just hopped on the rocks no problem, I didn't have to slow down at all.
But then there were hills.
On the biggest hill on the course, I was advancing kind of slow, but I was moving. Then, there was what seemed to be the end of the hill. Nope, the trail was just turning and there was one more short steep section, but I just couldn't lift my legs like that anymore, I ran too fast with Margo at the beginning, so that's the only 10 meters I had to walk. (i feel so bad for doing so).
But oh my god the last two miles I needed to pee, like, bad. That was the first thing i wanted after finishing. I fell like that might've slowed me down a bit, because I was just trying to hold it in (although since by the end I was mostly running on my own, I seriously considered just going off the trail real quick)
And I chafed REALLY bad, worse than I think I ever have before. Not wearing those shorts for running again.
But it was a good race. Gorgeous woods, and it was kinda fun (without the hills
4 PM

Running warm up/down (xc) 5:24 [2] 0.8 km (6:45 / km)

6 PM

Commute Biking (from school) 26:07 [3] 6.5 km (4:01 / km) +71m 3:49 / km

this was more like a proper cool down

Tuesday Sep 17, 2019 #

3 PM

Running warm up/down (xc) 9:16 [2] 1.62 km (5:43 / km)

Running (xc) 20:18 [3] 3.3 km (6:09 / km) +29m 5:54 / km

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