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Training Log Archive: hamlet

In the 7 days ending Oct 19, 2019:

activity	#	time	miles		km		+m
Commute Biking	11	4:21:35	42.66	(6:08)	68.66	(3:49)	726
Running	7	3:37:09	21.75	(9:59)	35.0	(6:12)	186
Rock climbing	2	2:10:00
Strength Training	7	2:05:35
Orienteering	1	57:58	4.04	(14:21)	6.5	(8:55)	122
Total	26	13:12:17	68.45		110.16		1034

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Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash

11 AM

Running warm up/down (xc) 10:00 [3] 1.6 km (6:15 / km)

These are estimates, cuz I didn't measure it

12 PM

Running race (xc County Champs) 26:59 [4] 5.0 km (5:24 / km) +29m 5:15 / km

LAST XC RACE OF THE SEASONNN
but I was SUPER nervous right before this race. I really wanted to do well, because I heard this was a fast course, so I wanted to PR. Also, it was my second time ever wearing spikes.

So while running I was really suffering. I felt like I was gonna explode, and I had a hard time focusing on anything like form. And my feet were dying from the spikes. My first mile time was 8:05, and I have no idea about the rest

Then, as I was coming into the finish chute (about 200m of the chute), halfway through I looked at the big analog clocks they had on the finish line and I saw the time there was 26:33. My jaw dropped because I realized I had a chance to get a sub-27 time. That's what my motivation was to start sprinting, if I hadn't seen my time I dont think I would've been able to Sprint that much.

Well, I barely made it, but I got sub 27, and I PR'd by 48 seconds. As usual, I cried after finishing, but this time was because I was so happy. I couldn't believe it, after feeling like crap on the course I actually finished well.

1 PM

Running warm up/down (xc) 10:00 [3] 1.75 km (5:43 / km)

Again, these are estimates because I didn't actually track it.

Friday Oct 18, 2019 #

7 AM

Commute Biking (to school) 24:36 [3] 6.5 km (3:47 / km) +75m 3:35 / km

Today was interesting. I was biking with a paper bag in my right hand, which was annoying because it kept hitting my front wheel and I was slightly off-balance. It was interesting, and my fingers on my right had were cold and aching. I managed though, I'm glad I don't have to carry it on my way back.

8 AM

Strength Training (Squats) 20:00 [3]

6 sets of 7x squats (w/ bar and 5lb weights on each side)
7 sets of 7x squats (w/ bar and 10lb weights on each side)

20x 15lb tricep pull-overs
20x 20lb tricep pull-overs
20x 25lb tricep pull-overs

3 PM

Running warm up/down (xc) 26:31 [2] 3.6 km (7:22 / km) +34m 7:02 / km

Trivia Run and Map reading Exercise. We were running with our Captain's groups, so this felt more like a workout to me than an easy run. Thank goodness for the periodic stops at each piece of paper along the way to answer the trivia questions, because I was almost sprinting to keep up ( my group had some guys, all of which were in the faster half of the guy's team, and then two varsity girls).

Meanwhile, I was also doing a measuring exercise because for some reason I blanked out yesterday and forgot to take the map with me on my run. I did the 3D mapreading one, where I had to determine what the direction of the slope of each line was. It was alright, I just really started tearing the paper when I was trying to punch holes at the end.

4 PM

Strength Training (xc) 5:00 [3]

Plank, side plank, leg lifts, dead bugs, and suitcases(ouch)
All without rest in between

Commute Biking (from school) 21:08 [3] 5.9 km (3:35 / km) +60m 3:25 / km

Thursday Oct 17, 2019 #

7 AM

Commute Biking (to school) 24:47 [3] 6.5 km (3:49 / km) +75m 3:36 / km

At Connecticut Ave I got stuck behind this other biker who wasn't biking as fast as I wanted to, especially uphill, but I was behind him for just about 1km

9 AM

Strength Training (Deadlift) 30:00 [3]

12 sets of 10x deadlift (normal bar with 10 pounds on each side)
30x 30lb low rows
attempting to do a pull-up - I ended up doing one. (yay!)

Core (30 sec of each):
bow and arrows, each side
one-legged v-ups, each side
crunches
elbow to knee, each side
tabletop crunches

3 PM

Commute Biking (from school) 22:54 [3] 6.0 km (3:49 / km) +60m 3:38 / km

took a different route home

5 PM

Running long (Rock Creek Park) 59:03 [3] 8.65 km (6:50 / km) +123m 6:22 / km

I'm happy about this run because I started feeling nauseous in the middle of my run (or well about 5 km in) and I still pushed through. Yeah I had too many chocolate chip cookies, whoops

Wednesday Oct 16, 2019 #

7 AM

Commute Biking (to school) 25:59 [3] 6.5 km (4:00 / km) +75m 3:47 / km

3 PM

Running warm up/down (xc) 9:07 [2] 1.6 km (5:42 / km)

MY HAMSTRINGS HURT
They still hurt, almost as bad as yesterday. It's getting better though, but the warm up was painful. I felt like I could run faster, but my hamstrings wouldn't let me.

Running intervals (xc) 23:46 [3] 3.8 km (6:15 / km)

So my hamstrings hurt more during the rest than they did during the intervals. I guess opening up my stride helps, since I don't need to use my hamstring to stop my leg from going too far forward or something.
(On a track) 8x 300m on, 200m rest
Interval times:
1) 1:19
2) 1:25 (we started faster than we wanted to, so we slowed down a bit)
3) 1:24
4) 1:21
5) 1:23
6) 1:19
7) 1:17
8) 1:12 (by myself, the others didn't want to do 8, I tried to push the pace more to see what I could do. Not all out, but I pushed harder than on the other intervals)

Running (xc) 11:49 [2] 1.65 km (7:10 / km)

I tried to convince coach to let me cool down by biking because my hamstrings hurt while jogging, but he insisted that I should still cool down by jogging because it'll release the tension and stuff (I've been stretching them well because I don't want them to hurt).
I guess it did help a bit, except that it started raining more during my last two laps, so I was worried it would be like that on my bike home, but thankfully not, it stopped while I was doing core and stretching.

Commute Biking (from school) 12:00 [3] 3.7 km (3:15 / km) +27m 3:08 / km

So I didn't get very far.
At Connecticut Ave I noticed that my back tire was flat. So I had a nice 3km walk in the rain, with sore hamstrings that hurt when I walk.
But it wasn't too bad in the end, I didn't have to rush so it was fine, and I like the rain. My back was just starting to hurt towards the end because of the backpack and hunching over to walk my bike.

4 PM

Strength Training (xc) 3:00 [3]

Plank, side planks, Russian twists.
I didn't want to overdo it since I knew that tomorrow we'll be doing core in weight training, but I wanted to do at least a tiny bit.

7 PM

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

So much frustration. I was too tired today to enjoy anything beyond a 5.8, apparently.
Lead:
5.8 - onsite (in roof)
5.10b - flash
5.10d - first 4 clips (in the massive overhang, hung at 3rd clip)
5.10a - completed, 4 hangs (in overhang) (I got really frustrated on this one, it's a 10a for god's sake, I should be able to do it even when I'm tired, but apparently not.)

Tuesday Oct 15, 2019 #

7 AM

Commute Biking (to school) 24:04 [2] 6.5 km (3:42 / km) +75m 3:30 / km

9 AM

Strength Training (Bench Press) 27:35 [3]

12 sets of 20lb bench press (weight not including bar)
20x I.Y.T's
5x 50lb lateral incline press
Core: 30sec of each (no rest in between)- toe taps, Russian twists, one legged v-ups, bow and arrows, high bicycles

3 PM

Commute Biking (from BCC to Westland) 25:26 [2] 4.81 km (5:17 / km) +29m 5:08 / km
(rest day)

I was gonna run this, but my hamstring was really hurting from yesterday. Those RDL's killed me, it even hurts to walk (they're just real sore). So I took a rest day and stuck with just biking, since unlike running and walking, it's the only activity that doesn't make my hamstrings hurt like crap.

6 PM

Commute Biking (from Westland) 31:39 [3] 8.45 km (3:45 / km) +104m 3:32 / km
(rest day)

Monday Oct 14, 2019 #

7 AM

Commute Biking (to school) 21:47 [3] 6.5 km (3:21 / km) +75m 3:10 / km

9 AM

Strength Training (RDL) 20:00 [3]

12 sets of 10 RDLs
People kept stealing the weights I will using so I did I think 5 sets with 50 lbs, 2 sets with 70lbs, and 6 sets with 30lbs
2 mins of core (tabletop crunches, one legged v ups, and bow arrows)

3 PM

Running warm up/down (xc) 9:15 [2] 1.75 km (5:17 / km)

Running intervals (xc) 29:22 [4] 5.2 km (5:39 / km)

i died
We did 4x 800s with 400m rest
1) 3:32
2) 3:48
3) 3:45
4) 3:57

By the last interval I had a lot of trouble keeping up. After the RDLs this morning, I really felt it in my hamstrings.

Running (xc) 1:17 [3] 0.4 km (3:12 / km)

Striders - 4x 100m
1) 20 sec
2) 20 sec
3) 18 sec
4) 19 sec

4 PM

Commute Biking (from school) 27:15 [3] 7.3 km (3:44 / km) +71m 3:34 / km

7 PM

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

First 20 minutes we worked on sequencing
Top rope
5.9 (twice) - onsite
The we went on to projecting
5.11b - attempt, 3/4 way with like 7 hangs (in only three places)
5.10d - so close to onsite, but I hesitated at the top, and my grip gave out so I fell.
5.11b - attempt, 3/4 way up, 4 hangs (one spot)

8 PM

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

20x:
knee raises w/ band
paw backs w/ band
starfish jumps
squats
lunges
mountain climbers
high knees
45 sec on, 15 off:
windshield wipers
leg raises
plank
bicycles
russian twists
flutter kicks
20x:
pushups
10x:
I lifts
( I ran out of time for the rest but oh well I was tired anyways)

Sunday Oct 13, 2019 #

Event: QOC Gunston Hall

12 PM

Orienteering (Gunston Hall - Green) 57:58 [3] 6.5 km (8:55 / km) +122m 8:09 / km

Green - Splits

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