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Training Log Archive: hamlet

In the 7 days ending Mar 1, 2020:

activity	#	time	miles		km		+m
Commute Biking	10	3:43:30	33.39	(6:42)	53.74	(4:10)	692
Orienteering	2	3:32:24	10.67	(19:54)	17.17	(12:22)	535
Running	5	3:04:03	17.06	(10:47)	27.45	(6:42)	168
Rock climbing	2	2:00:00
Strength Training	4	1:10:00
Total	23	13:29:57	61.12		98.36		1395

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Sunday Mar 1, 2020 #

2 PM

Orienteering (Oregon Ridge Field Check) 1:55:09 [3] 8.0 km (14:24 / km) +300m 12:07 / km
ahr:110 max:157 (sick)

I felt kinda sick, but I knew that this was one of the very few weekends that I would be available to actually visit Oregon Ridge, so I needed to check the terrain for course setting.

Saturday Feb 29, 2020 #

Event: QOC Seneca Creek

11 AM

Running (Mid Atlantic Juniors) 14:57 [3] ** 2.17 km (6:53 / km) +21m 6:34 / km
ahr:146 max:170

running back and forth on a field while reading a contour-only map and determining if the control is higher, lower, or equal to the previous control

12 PM

Orienteering (Bumble - Green) 1:37:15 [3] 9.17 km (10:36 / km) +235m 9:24 / km
ahr:139 max:188

I was steadily feeling more and more sluggish, and y the end I could barely run. I don't know what was up with me, maybe just tired.

Friday Feb 28, 2020 #

7 AM

Commute Biking (to school) 17:12 [3] 4.5 km (3:49 / km) +86m 3:29 / km

what the heck my mom's bike is like a darn trampoline compared to mine

8 AM

Running warm up/down (track) 10:11 [2] 1.65 km (6:10 / km)
ahr:176 max:189

Running intervals (track) 30:52 [4] 5.0 km (6:10 / km)
ahr:185 max:199

huh it's been a while
8x400m, 200m rest (the last one was less than 100m, cuz I cut off the watch early)
They were slow intervals, but I'm glad I did them

1) 1:41 (I soon realized that was way way way too fast)
2) 1:55
3) 2:02 (I finally found a good pace)
4) 2:05
5) 2:02
6) 2:02
7) 2:07 (oops that one was kinda slow)
8) 2:03

Running warm up/down (track) 23:05 [2] 3.12 km (7:24 / km)
ahr:173 max:198

I didn't have a map, so I took my book and started reading. But then some girl started talking to me so oh well. But it was surprisingly really easy to read while running, (i mean I was on a track what did I expect), and it was fun cuz it took my mind off the fact that I was tired after those intervals (yeah they were slow but I haven't done any in a while so yeah)

11 AM

Commute Biking (from school) 1:14:36 [3] 15.21 km (4:54 / km) +98m 4:45 / km
ahr:133 max:161

Very slow but whatever. I felt like just biking easily (as little effort as possible), and I tried a tiny bit of mountain biking since I was on my mom's mountain bike for once.
Also cuz I had a ton of time, yay half days

6 PM

Rock climbing (Earth Treks Rockville) 45:00 [3]

all on lead
5.9 - onsite
5.10c - onsite
5.11b - 2/3 way up

Thursday Feb 27, 2020 #

7 AM

Commute Biking (to school) 20:39 [3] 4.5 km (4:35 / km) +86m 4:11 / km
ahr:146 max:169

I had the worst luck at traffic lights

1 PM

Strength Training (Deadlift) 10:00 [3]

one rep max for deadlift
I improved by 25lbs, I got 250lb yayy (barely tho lol)

2 PM

Commute Biking (school to Meadowbrook) 13:27 [3] 3.59 km (3:45 / km) +36m 3:34 / km
ahr:110 max:121

The cable leading to my rear gear shifter snapped, so that's great. Thankfully I was near the top of a hill when that happened, so I just used my bike as a scooter for the rest of the time.

3 PM

Running (Rock Creek Park) 25:25 [2] 4.1 km (6:12 / km) +7m 6:09 / km
ahr:132 max:149

easy run today, I'm kinda tired.

Wednesday Feb 26, 2020 #

7 AM

Commute Biking (to school) 17:43 [3] 4.6 km (3:51 / km) +86m 3:31 / km

2 PM

Commute Biking (school to Meadowbrook) 10:49 [3] 3.4 km (3:11 / km) +30m 3:03 / km

3 PM

Running (Rock Creek Park) 46:48 [3] 6.39 km (7:19 / km) +128m 6:39 / km
ahr:161 max:183

I think my watch measured the distance kinda wrong, cuz I turned around at 3.11km, and I took a slightly shorter way back... whatever though

Tuesday Feb 25, 2020 #

7 AM

Commute Biking (to school) 18:48 [3] 4.6 km (4:05 / km) +87m 3:44 / km
ahr:137 max:175

rain ain't gonna stop me

1 PM

Strength Training (squat/deadlift) 25:00 [3]

still getting one reps
27x pushups (ouchies)
finding squat one rep, I couldn't make it over 190lbs, which was my last one. But I might not have really been going low enough, so for next time, I'm hoping I'll do better.

attempted to do my deadlift one rep, but couldn't even make it past 235. For like the tenth time in these past three days, I disappointed myself yet again. Woohoo.

2 PM

Commute Biking (school to Meadowbrook) 12:51 [3] 3.4 km (3:47 / km) +29m 3:37 / km

3 PM

Running (Rock Creek Park) 32:45 [3] 5.02 km (6:31 / km) +12m 6:27 / km
ahr:154 max:185

Monday Feb 24, 2020 #

7 AM

Commute Biking (to school) 17:05 [3] 4.5 km (3:48 / km) +86m 3:28 / km
ahr:133 max:167

1 PM

Strength Training (bench) 25:00 [3]

one rep maxes, yay
bench: finding my one rep, it stayed at 105lbs. At least it didn't go down.
core: 2 min of situps (the military test), I did 71 situps. Very happy with that, I improved by 3 or 4 I think.

2 PM

Commute Biking (from school) 20:20 [3] 5.44 km (3:44 / km) +68m 3:31 / km
ahr:123 max:135

7 PM

Rock climbing (ET Team) 1:15:00 [3]

all top rope
5.9 - heavy feet, completed
5.9 - straight arms/bendy body (twist locks), completed
2x 5.10c - doubles, almost completed, fell on last clip b/c of muscle fatigue
2x 5.10c - doubles, again almost completed, fell on last clip b/c of failed dynamic move (muscle fatigue)
5.8 - completed, partner didn't want to climb anymore, so after my second double I chose something easy.

8 PM

Strength Training (ET Team) 10:00 [3]

20x I.Y.T's
20x rear delt raises
20x knee raises (red band)
1 min plank
1 min superman
and that's all I really had time for

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