Training Log Archive: hamletIn the 7 days ending Oct 14, 2019:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||
Monday Oct 14, 2019 #
Commute Biking (to school) 21:47 [3] 6.5 km (3:21 / km) +75m 3:10 / km
Strength Training (RDL) 20:00 [3]
People kept stealing the weights I will using so I did I think 5 sets with 50 lbs, 2 sets with 70lbs, and 6 sets with 30lbs
2 mins of core (tabletop crunches, one legged v ups, and bow arrows)
Running warm up/down (xc) 9:15 [2] 1.75 km (5:17 / km)
Running intervals (xc) 29:22 [4] 5.2 km (5:39 / km)
We did 4x 800s with 400m rest
1) 3:32
2) 3:48
3) 3:45
4) 3:57
By the last interval I had a lot of trouble keeping up. After the RDLs this morning, I really felt it in my hamstrings.
Running (xc) 1:17 [3] 0.4 km (3:12 / km)
1) 20 sec
2) 20 sec
3) 18 sec
4) 19 sec
Commute Biking (from school) 27:15 [3] 7.3 km (3:44 / km) +71m 3:34 / km
Rock climbing (ET Team) 1:10:00 [3]
Top rope
5.9 (twice) - onsite
The we went on to projecting
5.11b - attempt, 3/4 way with like 7 hangs (in only three places)
5.10d - so close to onsite, but I hesitated at the top, and my grip gave out so I fell.
5.11b - attempt, 3/4 way up, 4 hangs (one spot)
Strength Training (ET Team) 20:00 [3]
knee raises w/ band
paw backs w/ band
starfish jumps
squats
lunges
mountain climbers
high knees
45 sec on, 15 off:
windshield wipers
leg raises
plank
bicycles
russian twists
flutter kicks
20x:
pushups
10x:
I lifts
( I ran out of time for the rest but oh well I was tired anyways)
Saturday Oct 12, 2019 #
Note
Running warm up/down (xc) 5:31 [3] 1.0 km (5:31 / km)
Running tempo (xc) 24:05 [3] 4.0 km (6:01 / km) +26m 5:50 / km
Running hills (xc) 13:55 [4] 1.8 km (7:44 / km) +78m 6:21 / km
For the first 3, I consistently did it in 50 seconds. Then I did 55, 56, and 57 seconds. I was getting real tired b the end.
Running warm up/down (xc) 8:07 [2] 1.2 km (6:46 / km) +2m 6:42 / km
Friday Oct 11, 2019 #
Strength Training 22:30 [3]
20x 10lb bicep curl and press
15x tricep pullover (laying on bench)
10x 70lb bicep lift
10x 50lb lateral incline press
Commute Biking (to school) 30:42 [3] 6.5 km (4:43 / km) +75m 4:28 / km
Running warm up/down (xc) 9:47 [2] 1.0 mi (9:47 / mi)
Running (xc) 30:30 [3] 4.65 km (6:34 / km) +21m 6:25 / km
Commute Biking (from school) 26:28 [3] 7.25 km (3:39 / km) +71m 3:29 / km
Rock climbing (Earth Treks Rockville) 1:15:00 [3]
5.10a - onsite
5.10b - onsite
5.12a - attempt, I made it up the first tgree lips :) (just up I the roof, I didn't even bother trying that)
5.11b - attempt, I got up 5/7ths of the climb. What I limbed was mainly underclings, but the rest was finger holes that I just, well, no.
5.10b - onsite
Strength Training (sokol) 20:00 [3]
Thursday Oct 10, 2019 #
Commute Biking (to school) 23:00 [3] 6.5 km (3:32 / km) +75m 3:21 / km
Strength Training (Leg day) 25:00 [3]
10x 140lb incline leg press
20x 90lb incline leg press
3 sets of:
20x 25lb squats
20x 30lb calf raises
3 sets of:
10x 55lb straight arm tricep pull thing
3 sets of:
20x 70lb leg crunches
10x 50lb lateral incline press
Running (xc) 40:12 [3] 6.0 km (6:42 / km) +46m 6:27 / km
ahr:154 max:185
Strength Training (xc) 20:00 [3]
10m (of each) lateral band walks, monster band walks, inchworm band walks
6 hurtles of hurtle walks/hip exercise
3 mins of core (plank, russian twists, dead bugs)
Commute Biking (from school) 27:25 [3] 7.25 km (3:47 / km) +71m 3:36 / km
ahr:140 max:160
Ice skating (Silver Spring rink) 48:00 [3]
I finally got to figure skate again! I felt quite iffy at first, but towards the end I started feeling progress on my spins and waltz jumps. I'm glad I went skating again, I missed it.
Wednesday Oct 9, 2019 #
Running long (Rock Creek Park) 54:00 [3] 7.05 km (7:40 / km) +200m 6:42 / km
ahr:160 max:180
I guess this is my long run this week, because I don't have any other day when I can run on my own. Too bad.
Strength Training 3:00 [3]
I wanted to do some core, since I've been kind of forgetting about that for the past week, but I also didn't want to do too much given what I've done in the past two days.
Rock climbing (Earth Treks Columbia) 50:00 [3]
Lead climbing
5.9 onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite, up and downclimb
5.10a onsite
Tuesday Oct 8, 2019 #
Note
My arms are super sore, though
Strength Training (Leg day) 30:00 [3]
25x 90lb incline leg presses
25x 15lb squat
1 90lb deadlift
2sets of 20x 70lb leg crunches
20x 40lb tricep pull but with straight arms
30sec crunches
30sec toe touches
30sec per side one legged toe reaches
30sec crunches
30sec toe touches
Running warm up/down (xc) 8:04 [3] 1.25 km (6:27 / km) +9m 6:14 / km
ahr:133 max:172
Running intervals (xc) 21:00 [4] 3.28 km (6:24 / km) +20m 6:13 / km
ahr:160 max:172
Running warm up/down (xc) 7:11 [3] 1.15 km (6:15 / km) +9m 6:01 / km
ahr:165 max:194
Strength Training (xc) 12:00 [3]
lateral band walks
6 single leg dips per side
15 knee pushups (i'm sore, that's why)
1 min of core (plank, side planks, supermans)