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Training Log Archive: hamlet

In the 7 days ending Apr 23, 2020:

activity	#	time	miles		km		+m
Biking	2	6:04:10	34.0	(10:43)	54.71	(6:39)	664
Running	6	3:19:10	16.06	(12:24)	25.85	(7:42)	299
Strength Training	5	3:00:00
Orienteering	1	1:10:12	4.21	(16:41)	6.77	(10:22)	110	13c
Total	14	13:33:32	54.26		87.33		1073	13c

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Thursday Apr 23, 2020 #

10 AM

Running warm up/down 11:03 [2] 1.64 km (6:44 / km) +12m 6:30 / km
ahr:148 max:173

It was 90% downhill and on pavement so that's why the pace look really fast

Running race (Rock Creek Trail) 8:22 [5] 1.0 mi (8:22 / mi)
ahr:153 max:170

Im pretty disappointed with the result, but I tried my hardest. I guess that's the most disappointing part for me.
My dad told me to try and hold a pace of like 4:20/km. Yeah right, I couldn't even get under 5min/km.
I hoped that my rest day yesterday would've done more for me but oh well. I tried.

Running warm up/down 14:47 [2] 1.65 km (8:58 / km) +39m 8:01 / km
ahr:171 max:197

I hate living uphill from the park, it makes cool downs insufferable

Mile - Splits

Wednesday Apr 22, 2020 #

1 PM

Strength Training (Sokol livestream) 35:00 [2]

4 PM

Biking (MTB Fairland Park) 2:31:04 [3] 20.71 km (7:18 / km) +322m 6:46 / km
ahr:136 max:169

Tuesday Apr 21, 2020 #

7 AM

Running (NW Branch Trail) 37:00 [4] 5.0 km (7:24 / km) +14m 7:18 / km
ahr:145 max:180

why do I do this to myself

1 PM

Strength Training (Sokol livestream) 40:00 [2]

Monday Apr 20, 2020 #

Note

okay despite feeling miserable during most of my runs and feeling like I've been very slow, only to be even more dissapointed by the results... looking back at it overall, I'm really happy with my week. I'm getting back into hard training, and I'm starting to enjoy it a bit more, since I'm finally finding little things to be proud of in my runs. I know I've still got a looooong way to go until I can actually call myself "good" or "fast", but I'm just happy about that for now. I hope I can keep this up, but I guess taking it week by week is a good idea for now.
but like also, ich bin müde. But it feels kinda good to be sore, at least I know I'm doing something.

1 PM

Strength Training (Sokol livestream) 35:00 [2]

7 PM

Running warm up/down (Rock Creek Park) 22:25 [2] 3.01 km (7:27 / km) +13m 7:17 / km
ahr:142 max:152

Took me forever to convince myself to get out and run, I'm still sore
But i guess what convinced me most was that I felt guilty for having a second serving of pasta for lunch lol

Running hills (Rock Creek Park) 21:17 [3] 2.16 km (9:51 / km) +90m 8:09 / km
ahr:157 max:178

A bit slower this time, but I got in that extra one that I decided to do because somehow I was having fun? weird
Same hill as before, 120m long, +10m climb
1) 42 sec
2) 43 sec
3) 40 sec
4) 43 sec
5) 42 sec
6) 42 sec
7) 42 sec
8) 40 sec
9) 41 sec

Running warm up/down (Rock Creek Park) 14:54 [2] 1.75 km (8:31 / km) +33m 7:47 / km
ahr:165 max:178

I know the pace sucks but I don't care because I got to see a cute raccoon

Sunday Apr 19, 2020 #

6 AM

Running (Rock Creek Park) 26:28 [2] 3.29 km (8:03 / km) +30m 7:42 / km
ahr:153 max:179

Yeah, I know the pace and the distance are both miserable. But I don't know why, I was trying to keep a decent pace. Yeah, it was an easy run, but I don't know why this pathetic pace felt so difficult. Maybe I'm still tired from the fartlek? I'd like to know, because I seriously couldn't last any longer or go any faster. It felt pretty crappy.

But at least it was pretty outside. And pretty cold, too.

11 AM

Biking (Muddy Branch/C&O/Seneca) 3:33:06 [3] 34.0 km (6:16 / km) +342m 5:58 / km
ahr:143 max:183

Yay, mountainbiking!
First time on my mountain bike in a looong time, so I wasn't used to the trampoline-like suspension, but it was really nice, when we were on actual trails. When we had to go on the road between some of the trails, it kinda sucked, because my bike is very very very heavy, so the mix of hills and pavement was not fun, and was just painful. My bike has the name "gravity" written on the side of it, and I gotta say, that's a very fitting name for its weight.

But yeah, it was nice to go mountainbiking for the first time in a while. But it definitely could've been shorter, becasue at about the 28km mark I started getting very very tired.

Saturday Apr 18, 2020 #

1 PM

Strength Training (Sokol livestream) 30:00 [4]

lots of core today

4 PM

Orienteering (Seneca Creek Park) 1:10:12 [3] *** 6.77 km (10:22 / km) +110m 9:35 / km
ahr:148 max:183 13c

I made a real quick course on the map that Dave sent out in an attempt to make the flattest course possible. I really didn't look much at navigation, just making sure there was as little climb as possible. It worked out decently, here's the map with my route drawn in.
Gotta say though, the green was pretty bad. Much worse to get through than a month and a half ago.
I slowed down a lot between 6 and 9, because I was getting tired and I didn't feel like dealing with the green by barreling through it, so I kind of took it easier for those few legs.

Friday Apr 17, 2020 #

1 PM

Strength Training (Sokol livestream) 40:00 [3]

5 PM

Running warm up/down (Rock Creek Park) 11:44 [2] 1.63 km (7:12 / km) +10m 6:59 / km
ahr:139 max:168

6 PM

Running intervals (Rock Creek Park) 20:02 [4] 2.95 km (6:47 / km) +8m 6:42 / km
ahr:152 max:169

ouch fartek is fun at first but then gets very painful very quickly
I did a typical 10x 1min on, 1 min rest
After my 6th interval I started actually walking during my rests because I was dying
1) 200m
2) 190m
3) 210m
4) 200m
5) 170m
6) 190m
7) 200m
8) 190m
9) 200m
10) 190m
needless to day I am very sore, it's been a while

Running warm up/down (Rock Creek Park) 11:08 [2] 1.16 km (9:36 / km) +50m 7:54 / km
ahr:164 max:175

I know the pace doesn't look it but yes I was jogging. It was just up that stupid hill that I hate, but hey I almost made it to the top, I just gave out int the steepest part. But yeah I really wasn't concerned with my pace at all, I just wanted to get home and lay down on my bed. Which I did. And it felt nice.

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