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Training Log Archive: hamlet

In the 7 days ending Sep 28, 2019:

activity	#	time	miles		km		+m
Orienteering	1	9:25:30	24.68	(22:55)	39.72	(14:14)	782
Adventure Racing	1	3:26:43	16.59	(12:28)	26.7	(7:45)	317
Commute Biking	6	2:45:51	26.66	(6:13)	42.9	(3:52)	400
Strength Training	7	2:18:00
Rock climbing	2	2:15:00
Running	3	1:24:30	8.3	(10:11)	13.35	(6:20)	67
Total	18	21:35:34	76.22		122.67		1566

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Saturday Sep 28, 2019 #

Event: NE Ohio Python Rogaine

10 AM

Orienteering race (Python Rogaine) 9:25:30 [2] 39.72 km (14:14 / km) +782m 12:58 / km
ahr:122 max:181

It was really fun, my mom and I did pretty well I think. We ran occasionally, and we navigated pretty well. I think there were just two controls that we made a mistake on, but both of them cost us up to 5 minutes, so even if we hadn't made them it wouldn't have made much of a difference. We ended up doing more than we expected, because at the end (after I dropped off my backpack in the camp) we did one more small loop.

Friday Sep 27, 2019 #

7 AM

Commute Biking (to school) 27:45 [3] 7.0 km (3:58 / km) +66m 3:47 / km
ahr:118 max:148

9 AM

Strength Training 15:00 [3]

2 sets of 10x 50lb lateral incline press
2 sets of:
25x 90lb vertical leg presses
15x 50lb calf lifts

then I was moving some 35lb and 45 lb weights because someone put them on the rack wrong.

I took it really really easy today, I don't want to be sore tomorrow for the 10 hour race. After doing all this, I stretched really well.

I really don't want to be sore tomorrow.

Thursday Sep 26, 2019 #

7 AM

Commute Biking (to school) 22:16 [3] 6.5 km (3:26 / km) +75m 3:14 / km

9 AM

Strength Training 25:00 [3]

2 sets of:
10x 50lb lateral incline press
20x 10lb bicep curl and press
10x 3lb t lifts

4 sets of 30lb low rows

1 min hanging (tapped the ground a few times to adjust my grip or dry my hands real quick)

25x 3lb i lifts

12 per Side Bow and arrows

2 PM

Running warm up/down 8:07 [2] 1.3 km (6:15 / km) +9m 6:02 / km
ahr:134 max:162

Running intervals (30-20-10) 28:00 [4] 4.6 km (6:05 / km) +29m 5:54 / km
ahr:160 max:175

4 sets of:
30 sec run, 20 sec pickup and 10 sec sprint x5
2 mins jog

3 PM

Running warm up/down 9:38 [3] 1.3 km (7:25 / km) +7m 7:13 / km
ahr:162 max:175

Commute Biking 1:50 [3] 0.34 km (5:24 / km) +5m 5:01 / km
ahr:131 max:146

Just going from school to the optometrist's office.

6 PM

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

I finally felt really good while climbing (maybe because I actually had energy and I wasn't overworked?)
lead:
5.9 - onsite
5.10c - onsite
5.10d - repeat, (I top roped this on monday, rested twice) one hang
5.11a - completed, 2 rests
5.11a? - new climb, written as a 10a. NOBODY agrees. It's way harder. I had to chat a bit on the first move. But then I made it up to the overhang, and I just couldn't make it past it. This is a really hard climb, no way it's a 10a. At least a 10d, but I think it's an 11a.

9 PM

Strength Training 4:00 [3]

Dead bugs, leg lifts, supermans, and crunches.

Wednesday Sep 25, 2019 #

Note
(sick)

Since I was sick today, I stayed home. Honestly it felt great to finally get some proper rest, especially since my core was killing me from Monday. Although I missed a workout for xc, we don't have practice tomorrow so I'll just do it on my own tomorrow. Also, my dad came over and helped me tune up and mostly fix my bike (the back tire was deflating slowly, so I had to pump it up every morning). I'm glad he did, because that was really annoying.

Tuesday Sep 24, 2019 #

7 AM

Commute Biking (to school) 22:59 [3] 6.5 km (3:32 / km) +75m 3:21 / km
(rest day)

9 AM

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

3sets of:
25x 70lb leg presses
10x 50lb calf lifts
15x 25lb squat

12 minutes on the air bike

Monday Sep 23, 2019 #

7 AM

Commute Biking (to school) 23:46 [2] 6.5 km (3:39 / km) +75m 3:27 / km

9 AM

Strength Training 30:00 [3]

2 sets of 10 each 55lb bicep lift and tricep push
50x 10lb bicep curl+lift
10x 50lb lateral press
25x each 3lb I lifts and T lifts
20x 45lb low rows
2min plank
10x 50lb calf lifts
Pushup pyramid up to 5

3 PM

Running warm up/down (xc) 9:22 [3] 1.65 km (5:41 / km)
ahr:152 max:166

Running (xc) 29:23 [3] 4.5 km (6:32 / km) +22m 6:22 / km
ahr:158 max:180

4 PM

Commute Biking (to Earth Treks Rockville) 1:07:15 [3] 16.06 km (4:11 / km) +104m 4:03 / km
ahr:127 max:146

Strength Training (xc) 4:00 [3]

3 sets of:
5 pushups
1 min of core (side planks, deadbugs, elbow to knee)

7 PM

Rock climbing (Intro Team) 1:00:00 [3]

Top rope:
5.9 - onsite, practice leg springs
5.10c - flash, practice twist lock
5.10d - completed, 2 hangs, need to work on sequencing
5.11a - repeat, 3/4 way up, fell there a few times because there was this big sloper that was just ew

8 PM

Strength Training (Intro Team) 30:00 [3]

20x star jumps
20x squats
20x burpees with pushup
20x each leg lunges

30sec plank
30sec spiders plank
30sec plank (on knees)
30sec per side side plank
30sec toe tap plank
30 sec superman
30sec hollow body
30sec leg lifts
30sec scissor leg lifts
30sec suitcases

20x 5lb i lifts
20x 5lb y lifts
20x 5lb t lifts
20x 5lb lateral lifts (t lifts but torso tilted forward)

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.

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