Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Nov 11, 2019:

activity	#	time	miles		km		+m
Running	7	2:57:00	23.53	(7:31)	37.86	(4:41)	261
Strength Training	6	2:19:00
Commute Biking	6	1:59:44	22.0	(5:27)	35.4	(3:23)	448
Orienteering	2	1:51:15	6.57	(16:55)	10.58	(10:31)	407
Rock climbing	1	1:30:00
Total	21	10:36:59	52.1		83.84		1116

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Monday Nov 11, 2019 #

9 AM

Strength Training (RDLs) 40:00 [4]

15 sets of:
10x 50lb RDL
10x 10lb (per arm) bicep curl and press

5 sets of 10x 45lb low rows
-- stretching legs a bit--
5 sets of10x 90lb leg presses (these hurt a lot for some reason)
1:30 on aribike (legs only)

2 PM

Running (Rock Creek Park) 48:29 [2] **** 6.65 km (7:17 / km) +105m 6:45 / km
ahr:152 max:182

I was trying to do the map reading exercise that was matching the inside of the control circle to the correct control on the map. I probably had a lot wrong, and there were two that I just had no idea what would fit. It was really hard for me, I need to check over the map.

6 PM

Rock climbing (Earth Treks Rockville) 1:30:00 [3]

Lead:
5.10a - onsite
5.10b - onsite
5.10a - repeat, completed
Top rope:
5.10b - onsite, stay on wall for ten minutes (climbed up and down about 3 or 4 times)
5.11a - almost finished

8 PM

Strength Training (ET Team) 20:00 [3]

the ususal set of exercises

Sunday Nov 10, 2019 #

Event: QOC Balls Bluff

12 PM

Orienteering tempo (Balls Bluff - Orange) 42:43 [3] ** 4.43 km (9:39 / km) +172m 8:04 / km
ahr:168 max:191

I'm putting this as a tempo run because I was trying to push the pace and navigate quickly. No, it wasn't nearly as fast as I had hoped, but I did do at least a bit of quick navigating. Or, well, tried to.

1 PM

Orienteering (Balls Bluff - Green) 1:08:32 [3] *** 6.15 km (11:09 / km) +235m 9:21 / km
ahr:163 max:193

I started a little bit before Tom N., so I had some good motivation to move fast. Which, honestly, the pace didn't feel too much slower than the pace on the orange. Although I did take a little more time for the navigation, since I was trying to be precise (I still tried to run quite a bit since I started at 1:28 and I wasn't sure if I'd make it back before 3 pm given that I was already tired).
I felt pretty good on this course. Not exactly fast, but I enjoyed it, and I felt comfortable with the navigation. I had a few minor mistakes and a few poor route choices, but I'm fine with that. For the bad route choices, I really don't mind them because I was trying to take a little bit of risk (as in going a bit further than necessary to avoid hills and such) to see if it could help my time or not.

Green - Splits

Saturday Nov 9, 2019 #

Note
(rest day)

I was at the Czech Embassy's Christmas bazaar all day (from 9 am to 6:30pm), so I didn't really have much chance to go running. Yeah, I could've gone beforehand, but last night I went to sleep late because of Czech school.
Anyways, I was outside in the freezing cold for about 5 hours, so that just sucked the energy out of me (and for one of the hours I was in a folklore costume because of the performance, which means 1. knee length skirt with no tights underneath it and 2. thin-fabric blouse and 3. that's it. At least I had gloves on (I had a good excuse, I was playing the piano and if my hands were too cold I wouldn't have been able to)).

Friday Nov 8, 2019 #

4 PM

Running warm up/down (Rock Creek Park) 10:17 [2] 14.0 km (44 / km) +25m 44 / km

Running tempo (Rock Creek Trail) 20:44 [3] ** 4.02 km (5:09 / km) +4m 5:08 / km
ahr:139 max:152

I was aiming for an average pace of 5:15 to 5:30 per km, but I kept on accidentally going faster, and it was kind of alright since it felt good for me to know that I don't need to worry about the pace too much, since if I slow down a bit I'll still be within the planned range of pace.

I also did the first November technical training exercise. I wanted to do the easiest one I could find, since I was worried about how I'd be able to keep up the pace and map (in the end it was fine). So, I did the spur/reentrant map exercise.

5 PM

Running warm up/down (Rock Creek Park) 10:18 [2] 1.25 km (8:14 / km) +53m 6:48 / km
ahr:157 max:171

I'm surprised that my heart rate was so high, because this was after stopping for a few minutes after the tempo run to breathe.
I'm glad I was able to jog up the hill, even though it was killing me. I tried to run lightly, but I was exhausted and ouch.

Thursday Nov 7, 2019 #

Note
(rest day)

I was gonna go for a run but like I'm just feeling quite crappy today. So, I'll use my rest day today and do a tempo run followed by some hills tomorrow. Yeah, instead of 3 workouts I'll just be doing 2 this week, but I have a half day at school tomorrow and I think it would be better to not be rushed.
Plus, today's a really bad day and I just need the rest time. Like, yeah, I've been trying to rest, but I needed one day where I really do nothing, because man today was rough.

7 AM

Commute Biking (to school) 22:46 [3] 6.2 km (3:40 / km) +85m 3:26 / km
ahr:132 max:167 (rest day)

9 AM

Strength Training (Squat) 24:00 [4]

10 sets of 10x 65lb squat (we were gonna do 12 but ran out of time)
Core
1 min heel touches
30 sec per side single legged v-ups
30 sec per side bow and arrows
1 min bicycles
2 min plank

It really hurt a lot today, especially since during bow and arrows my quads started cramping. It was just great.

1 PM

Commute Biking (from school) 18:10 [3] 5.5 km (3:18 / km) +65m 3:07 / km

Wednesday Nov 6, 2019 #

7 AM

Commute Biking (to school) 24:16 [3] 6.0 km (4:03 / km) +80m 3:47 / km

9 AM

Strength Training (Deadlift) 25:00 [3]

I'm super sore today, so I'm glad it was just deadlift day. Even though that also was hard :D
12 sets of 10x 65lb deadlift
3 sets of 10x 25lb tricep pull-over

2 PM

Commute Biking (from school) 17:47 [3] 5.5 km (3:14 / km) +63m 3:03 / km

5 PM

Running (Patapsco with dad) 26:34 [2] 3.75 km (7:05 / km) +51m 6:38 / km
ahr:158 max:173

Easy run. I feel bad for not putting more training hours in today, but I'm just too sore to do more.

Tuesday Nov 5, 2019 #

7 AM

Commute Biking (to school) 20:03 [3] 6.2 km (3:14 / km) +96m 3:00 / km
ahr:128 max:166

I was rushing since I left my house later than usual because I reeeaaaally did not want to get out of bed

9 AM

Strength Training (Bench Press) 25:00 [3]

12 sets of 10x 65lb bench press

2 PM

Commute Biking (from school) 16:42 [3] 6.0 km (2:47 / km) +59m 2:39 / km
ahr:119 max:152

4 PM

Running warm up/down (to Long Reach High School) 11:40 [2] 1.6 km (7:17 / km) +19m 6:53 / km
ahr:136 max:151

Running warm up/down (strides and dynamics) 14:20 [2] 1.4 km (10:14 / km)
ahr:115 max:140

5x 100m strides
Then some basic drills, none of the workout type, just to get ready for intervals

5 PM

Running intervals (track) 23:34 [3] 3.77 km (6:15 / km)
ahr:130 max:143

So I was doing 400s. I did 6x 400m on (aiming for 100 seconds), and 200m rest
Here are the splits:
1. 99 sec
2. 100 sec
3. 101 sec
4. 98 sec
5. 99 sec
6. 100 sec
I'm really happy with the time consistency. I think I'm finally getting the hang of keeping the same pace throughout the entire interval.
After my 5th interval, I wasn't sure if I wasnted to do a 6th or not. But I figured that is I'm considering it, I might as well do it, since apparently I had enough energy, I just kind of didn't feel like doing it. So I pushed myself and did it, and man it was torture (especially the last 100m), but I'm glad I did it. I'm glad I was able to push myself.

6 PM

Running warm up/down (from LongReach HighSchool) 11:04 [2] 1.42 km (7:48 / km) +4m 7:41 / km
ahr:151 max:166

How is my heart rate higher when I'm cooling down that when I'm working out?

Strength Training 5:00 [3]

Ouch
Bow and arrows - 30 sec per side
leg lifts
side planks - 30 sec per side
dead bugs
plank

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