Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Dec 8, 2019:

activity	#	time	miles		km		+m
Running	6	3:35:03	17.88	(12:02)	28.77	(7:28)	537	55c
Commute Biking	10	2:43:41	30.17	(5:26)	48.55	(3:22)	754
Strength Training	5	2:30:00
Orienteering	2	1:46:20	6.62	(16:04)	10.65	(9:59)	82	15c
Rock climbing	1	1:00:00
Total	22	11:35:04	54.66		87.97		1373	70c

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Sunday Dec 8, 2019 #

Event: QOC Mason Neck

10 AM

Running tempo (Mid Atlantic Juniors) 9:31 [2] 1.41 km (6:45 / km) +9m 6:32 / km

Orienteering (Mid Atlantic Juniors) 23:21 [3] 2.2 km (10:37 / km) +36m 9:49 / km

Today's training was a line exercise. Basically there was a line (a loop with some turns, straight lines, or curves lines along features) that we had to try and run on. It was really good, it made me use my compass for once for bearings. I think I did pretty well with it.

11 AM

Orienteering (Mason Neck - Red) 1:22:59 [3] *** 8.45 km (9:49 / km) +46m 9:34 / km
15c

Today's course was really fun, I liked it. I would have done two courses (a shorter, faster one and then a linger, more advanced/slower one), but I had to get going to a band practice right after this so I decided to do one longer course.

I had a ton of fun, and I actually used a lot of bearings, so I'm glad I practiced that.

Red - Splits

Saturday Dec 7, 2019 #

9 AM

Running (Rock Creek Park) 33:23 [3] * 4.84 km (6:54 / km) +112m 6:11 / km

I'm glad I was able to squeeze this in today. I took a short passage with me that I had to memorize for a performance later today, so that helped that I could multitask.

I wish I could have gotten more exercise in today, but after this I had 1:45 of folklore dancing, and then I was on my feet for the rest of the day performing (playing the piano/singing) and helping at a Sokol event. So I was definitely tired enough after that.

Friday Dec 6, 2019 #

7 AM

Commute Biking (to school) 16:18 [3] 4.5 km (3:37 / km) +86m 3:18 / km

8 AM

Strength Training 30:00 [3]

4x 70lb bicep pulls

5 sets of:
15x 25lb tricep pull overs
5x 15lb bicep curl and press (on the last set I did 10 reps)

Then I didn't know what to do, so I did some core.
I did 1 minute of each
Suitcases
Deadbugs
Leg lifts
Heel Touches
Crunches
Plank
I think I did more? I can't remember anymore.

2 PM

Commute Biking (from school) 16:22 [3] 5.05 km (3:14 / km) +68m 3:02 / km
ahr:68 max:84

5 PM

Running (Rock Creek Park) 35:42 [3] ** 4.84 km (7:23 / km) +71m 6:52 / km
ahr:96 max:171 20c

I was kinda running out of time, since I had to go to Czech School right after. But I did my first December technical training. I did the four quadrant exercise. It went well, I didn't have any trouble during it.

Thursday Dec 5, 2019 #

9 AM

Commute Biking (to school) 16:54 [3] 4.5 km (3:45 / km) +85m 3:26 / km

I left home reaally late today. I got out of the house, and started biking, but after, like, 20m I realized, shoot I forgot my phone (by then I was already leaving a bit late) so I had to run back up to grab my phone.

Strength Training (Squats) 35:00 [3]

5 sets of 5x 105lb squats (my back was really fatigued from yesterday ouch)
3 sets of:
10x 90lb lateral leg press
10x 110lb lateral leg press
10x 130lb lateral leg press

4 mins of core (plank, side plank, 16lb russian twists, leg lifts)

2 PM

Commute Biking (from school) 14:17 [3] 4.5 km (3:10 / km) +65m 2:58 / km

5 PM

Running (Memorization and TMR) 53:02 [3] *** 6.55 km (8:06 / km) +158m 7:14 / km
15c

Technical training exercise (still a November one, I'm trying to catch up on the ones I didn't do yet from when I was sick :'D)
It went well, I almost didn't finish it, but I made it just in time. Since I was running with a headlight, because I started soon before the sunset (oops), it was kind of hard for me to see where some of the trails on the map were connected and where they weren't, so a few times I slowed down to a walk for a few seconds just to check the route and draw it in. Other than that, drawing the controls on the map was no problem for me anymore. A few times, I did have to double-check, but mostly because I didn't look at the control location properly beforehand.

Other than that, the running is feeling a little better than Tuesday. Tuesday was disastrous for me, I felt terrible on the hills that day. I wasn't exactly pushing myself on the hills today, I was only focusing on surviving them. And I felt pretty okay. Not ideal or super strong, but it's definitely improved. Maybe because I finally got close to 8 hours of sleep :'D (and neglected my calorie goal a bit, so I had a bit more energy from that - what can I say, I was hungry)

Wednesday Dec 4, 2019 #

7 AM

Commute Biking (to school) 14:32 [3] 4.5 km (3:14 / km) +85m 2:57 / km

9 AM

Strength Training (deadlift) 25:00 [3]

5 sets of 5x 170lb deadlift
4 sets of 10x 45 lb (per arm) lateral pull down

2 PM

Commute Biking (from school) 14:10 [3] 4.5 km (3:09 / km) +55m 2:58 / km
(rest day)

Yeah I'm just really sore and I've been sleeping like crap for the past few days.

Tuesday Dec 3, 2019 #

7 AM

Commute Biking (to school) 17:04 [3] 4.5 km (3:48 / km) +83m 3:28 / km

I biked to school entirely on East West Highway. it wasn't bad, I'm getting used to biking on big roads. And plus, I left the house later than I wanted, especially since yesterday, I missed my first period, so I needed to get there earlier to get caught up.

9 AM

Strength Training (Bench Press) 30:00 [3]

5 sets of 5x 85lb bench press

Then I got caught up on ET team workout:
20x 3lb
I.Y.T's
Delt Raises

20x 30lb low rows (instead of DB rows)

30 sec planks
20x windshield wipers

20x (with band):
Knee raises
Paw backs

2 PM

Commute Biking (from school) 13:42 [3] 4.5 km (3:03 / km) +65m 2:50 / km

5 PM

Running (Rock Creek Park) 36:24 [3] ** 4.5 km (8:05 / km) +93m 7:20 / km
20c

Attackpoint memorization technical training (from November)

Monday Dec 2, 2019 #

7 AM

Commute Biking (to school) 22:00 [3] 6.5 km (3:23 / km) +85m 3:11 / km

9 AM

Strength Training (RDLs & Hang Cleans) 30:00 [3]

5 sets of 10x 60lb RDLs
5 sets of 5x 65lb hang cleans

2 sets of:
15x 10lb (per arm) bicep curl and press
20x 30lb calf raises

During the hang cleans I started feeling a little dizzy and nauseous, like I was going to pass out. But then I went to get a drink of water and it was a bit better, but like I should definitely drink more.

2 PM

Commute Biking (from school) 18:22 [3] 5.5 km (3:20 / km) +77m 3:07 / km

3 PM

Running (Rock Creek Park) 47:01 [3] 6.63 km (7:05 / km) +94m 6:37 / km

This felt harder than it should have. Probably cuz I barely ate today.

7 PM

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

Bouldering ( :( )
Competition, so each climb had points, and we had to wait in line.
V2, onsite
V3, onsite
V3, flash
V2, redpoint
V3, 2 attempts
V3, 2 attempts
V3, onsite

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