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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Nov 25, 2019:

activity # timemileskm+m
  Orienteering2 1:37:45 4.62(21:10) 7.43(13:09) 266
  Weight Training3 1:25:00
  Rock climbing1 1:10:00
  Commute Biking 2 38:38 7.27(5:19) 11.7(3:18) 145
  Running1 10:48 0.99(10:52) 1.6(6:45) 34
  Total8 5:02:11 12.88 20.73 445

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TuWeThFrSaSuMo

Monday Nov 25, 2019 #

9 AM

Weight Training (RDLs) 35:00 [3]

12 sets of 10x 50lb RDLs

2x 65lb hang clean
2x 85lb hang clean
6x 65lb hang clean

20x 3lb (per arm) I.Y.T's
20x 5lb (per arm DB rows
20x 3lb (per arm) rear delts
20x 15lb (dumbbell) squat
20x 60lb calf raise
20x per leg knee raises (with band)

Core
2 sets of:
30 sec straight-arm plank
30 sec low plank
30 sec low plank while lifting legs

Commute Biking (to school) 21:31 [3] 6.2 km (3:28 / km) +85m 3:15 / km
ahr:140 max:180

I'm back at it!!
2 PM

Commute Biking (from school) 17:07 [3] 5.5 km (3:07 / km) +60m 2:57 / km

7 PM

Rock climbing (ET Team) 1:10:00 [3]

Top rope:
5.7 2x - onsite, sloth hands exercise
5.9 2x - onsite, hip shapes exercise (first time up, hips only facing wall, second time, pivot on each step)
5.10b 3x - onsite

Sunday Nov 24, 2019 #

10 AM

Running warm up/down (Mid-Atlantic Junior Team) 10:48 [3] 1.6 km (6:45 / km) +34m 6:06 / km
ahr:142 max:160

So running went okay, it;s just running uphill killed me.
11 AM

Orienteering (Hemlock Contour Only) 50:21 [3] *** 3.42 km (14:43 / km) +136m 12:17 / km
ahr:131 max:176

I was doing this training exercise with Diana.
I only messed up on one control, because I didn't check my compass and I let myself be pulled off course by the vegetation (going to 8)
12 PM

Orienteering (Hemlock - Brown) 47:24 [3] *** 4.01 km (11:49 / km) +130m 10:10 / km
ahr:154 max:182

I took it easy on the running today, since it's kinda hard for me to breathe properly (stupid sickness). I still jogged occasionally, when it was easy (in other words, downhill). I'm not too angry with my performance, it's just that some of my route choices were very questionable. I didn't make any major mistakes, really. I was just slow.

Friday Nov 22, 2019 #

Weight Training 25:00 [3]

I don't remember what I did anymore, oops :D

Thursday Nov 21, 2019 #

9 AM

Weight Training (deadlift) 25:00 [3]

Technically still sick, but I'm recovering. It's just a cold now.
12 sets of 10x 65lb deadlift

30x 15lb tricep pullover
20x 25lb tricep pullover
10x 45lb (per arm) lateral pull down
15x 50lb calf lifts

core:
30 sec tabletop crunches
1 min heel touches
30 sec per side ankle on knee (elbow to knee)\
30 sec per side bow and arrow
1 min plank

Wednesday Nov 20, 2019 #

Note
(sick)

still sick, but I'm feeling better so hopefully tomorrow I can get back to normal.

Tuesday Nov 19, 2019 #

Note
(sick)

still sick

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