Training Log Archive: hamletIn the 7 days ending Nov 25, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Nov 25, 2019 #
9 AM
Strength 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
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
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 #
Event: QOC Hemlock Overlook
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)
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 #
Strength Training 25:00 [3]
I don't remember what I did anymore, oops :D
Thursday Nov 21, 2019 #
9 AM
Strength 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
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