Training Log Archive: hamletIn the 7 days ending Oct 22, 2022:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Oct 22, 2022 #
Note
slept:8.5
10 AM
Backpacking (Dolly Sods) 1:48:45 [3] 6.78 km (16:03 / km) +177m 14:12 / km
ahr:111 max:139
solo trip again- this time Oliver's carrying his own food
Backpacking 14:33 [3] 0.98 km (14:48 / km)
ahr:86 max:103
found a good campsite wayyyyy earlier than I expected and decided to stay because it's right next to a rock that's great for climbing so I'll have something to do for the afternoon
3 PM
Rock climbing 18:00 [3]
ahr:122 max:140
outdoor bouldering with no safety gear whatsoever and nobody around to spot me or just witness my possible death and first climbing in like 2 months but hey we survived and it was fun
Friday Oct 21, 2022 #
Note
slept:7.9
Thursday Oct 20, 2022 #
Note
slept:7.5
9 AM
Running 30:17 4.39 km (6:54 / km) +77m 6:20 / km
ahr:152 max:185
i had 2 revelations during this run:
1) the only thing I don't hate about having to wear bras is that I always have somewhere to clip my car keys, even when I don't have pockets.
2) I hate fences
1) the only thing I don't hate about having to wear bras is that I always have somewhere to clip my car keys, even when I don't have pockets.
2) I hate fences
walk/jog 26:36 3.62 km (7:21 / km) +22m 7:08 / km
ahr:156 max:189
Started getting tired and felt overwhelmed by having to go up another hill so I transitioned into walking 250m + jogging 750m and then after the 3rd set I just kept running because by that time I was on campus and the less time people see me in my running shorts & without a binder the better
Wednesday Oct 19, 2022 #
Note
slept:8.75
Forgot to take my iron supplement today, hopefully it won't make everything go to crap.
10 AM
Strength Training (pull day) 43:09 [3]
ahr:103 max:123
Cable lat pulls:
wide grip: 10x 60lbs, 10x 75lbs, 8x 90lbs, 6x 110lbs, 4x 130lbs
neutral grip: 10x 60lbs, 8x 75lbs, 6x 90lbs, 4x 110lbs, 2x 130lbs
narrow grip: 10x 60lbs, 8x 75lbs, 6x 90lbs, 4x 110lbs, 2x 130lbs
Tricep extension:
10x 45lbs, 8x 60lbs, 6x 75lbs, 4x 90lbs, 2x 105lbs, 4x 90lbs, 6x 75lbs, 8x 60lbs, 10x 45lbs
leg curls:
10x 40lbs, 8x 50lbs, 6x 60lbs, 4x 70lbs, 2x 80lbs
Seated row machine (I kept zoning out so # of reps is weird):
10x 60lbs, 10x 70lbs, 9x 80lbs, 6x 90lbs, 4x 100lbs, 4x 110lbs, 4x 100lbs, 6x 90lbs, 10x 80lbs, 10x 70lbs, 10x 60lbs
lat pulldown (machine):
10x 90lbs, 8x 100lbs, 6x 110lbs, 4x 120lbs, 4x 130lbs, 4x 120lbs, 6x 110lbs, 8x 100lbs, 10x 90lbs
Decided to quit it there cuz I wasn't feeling too great, my cold was really bothering my and I think I'm just really tired from the past 2 days.
wide grip: 10x 60lbs, 10x 75lbs, 8x 90lbs, 6x 110lbs, 4x 130lbs
neutral grip: 10x 60lbs, 8x 75lbs, 6x 90lbs, 4x 110lbs, 2x 130lbs
narrow grip: 10x 60lbs, 8x 75lbs, 6x 90lbs, 4x 110lbs, 2x 130lbs
Tricep extension:
10x 45lbs, 8x 60lbs, 6x 75lbs, 4x 90lbs, 2x 105lbs, 4x 90lbs, 6x 75lbs, 8x 60lbs, 10x 45lbs
leg curls:
10x 40lbs, 8x 50lbs, 6x 60lbs, 4x 70lbs, 2x 80lbs
Seated row machine (I kept zoning out so # of reps is weird):
10x 60lbs, 10x 70lbs, 9x 80lbs, 6x 90lbs, 4x 100lbs, 4x 110lbs, 4x 100lbs, 6x 90lbs, 10x 80lbs, 10x 70lbs, 10x 60lbs
lat pulldown (machine):
10x 90lbs, 8x 100lbs, 6x 110lbs, 4x 120lbs, 4x 130lbs, 4x 120lbs, 6x 110lbs, 8x 100lbs, 10x 90lbs
Decided to quit it there cuz I wasn't feeling too great, my cold was really bothering my and I think I'm just really tired from the past 2 days.
Tuesday Oct 18, 2022 #
Note
slept:7.7
I'm in the coughing stage of my cold now but that ain't gonna stop me from doing a long run (I hope)
12 PM
walk/jog long 1:37:05 10.75 km (9:02 / km) +200m 8:16 / km
ahr:157 max:205
My watch claimed 13km, but when I saw the pace I called bs because it did not feel like I was going that fast, so I plotted it on plotaroute and whaddaya know. I thought I was doing 3x 1500m jog, 3x 1000m jog, 3x 500m jog each with a 500m walk as a rest.But apparently my watch gps was going crazy so ig that wasn't the case :( Although I was checking my watch pretty consistently and it didn't seem that off at the time, but idk maybe I was just being too hopeful about it.
Monday Oct 17, 2022 #
Note
slept:8.0
I've still got a pretty runny nose and a dry throat (i tried drinking a ton, doesn't help) and i have like no voice (which was annoying on my drive to school cuz I couldn't sing to my music) but hey we still gonna run
9 AM
Running warm up/down 11:15 1.42 km (7:56 / km)
ahr:133 max:152
jog to track + drills + jog on track
Running intervals 38:22 5.42 km (7:05 / km)
ahr:163 max:195
badass track workout
2x 800m with 400m walk/jog
3x 400m with 200m walk/jog
4x 200m with 100m walk
still gotta get into the habit of actually jogging during the rests
i was seriously dying after the first 400m interval (the 800s hurt but u was still fresh) but hey I pushed through. I'm impressed I actually stayed below my goal pace for every interval (5min/km). Also for once my HR actually was in zone 5 fo a decent bit, but I feel like it might've ben because I still technically have a cold... also cuz I kept forgetting to breathe
2x 800m with 400m walk/jog
3x 400m with 200m walk/jog
4x 200m with 100m walk
still gotta get into the habit of actually jogging during the rests
i was seriously dying after the first 400m interval (the 800s hurt but u was still fresh) but hey I pushed through. I'm impressed I actually stayed below my goal pace for every interval (5min/km). Also for once my HR actually was in zone 5 fo a decent bit, but I feel like it might've ben because I still technically have a cold... also cuz I kept forgetting to breathe
Running warm up/down 9:00 1.14 km (7:53 / km) +11m 7:32 / km
ahr:139 max:163
hey i actually jogged my cooldown
2 PM
Note
upper back hurts because binder but rip to me I guess...
Strength Training (push day) 55:42
ahr:114 max:141
bench
15x 45lb
10x 75lb
5x 95lb then back up in reps/down in weight
incline bench
15x 25lb
10x 45lb
5x 65lb (took a break mid 4), then back up in reps/down in weight
3x superset of 10x 10lb each arm lateral raises, 10x knee pushups +2 regular (tbf I didn't get very low on the regular ones but I tried)
rear delt exercises
10x 30lb
8x 40lb
6x 50lb
4x 60lb
2x 70, then back up in reps/down in weight
pec flys
[same reps and weight as rear delts]
hip adduction
10x 70lbs
8x 80lb
6x 90lb
4x 100lb
2x 110lb, then back up in reps/down in weight
hip abduction
10x 100lbs
8x 110 lb
6x 120lb
4x 130lb
2x 140lb, then back up in reps/down in weight
triceps press narrow grip
10x 50lbs
8x 60lb
6x 70lb
4x 80lb
2x 90lb
triceps press wide grip
[same reps and weight as narrow grip]
honestly I was vibing I was surprised an hour had already passed and I had to get some food and go to class... ok maybe I wasn't vibing just during the pushups but shhhh
15x 45lb
10x 75lb
5x 95lb then back up in reps/down in weight
incline bench
15x 25lb
10x 45lb
5x 65lb (took a break mid 4), then back up in reps/down in weight
3x superset of 10x 10lb each arm lateral raises, 10x knee pushups +2 regular (tbf I didn't get very low on the regular ones but I tried)
rear delt exercises
10x 30lb
8x 40lb
6x 50lb
4x 60lb
2x 70, then back up in reps/down in weight
pec flys
[same reps and weight as rear delts]
hip adduction
10x 70lbs
8x 80lb
6x 90lb
4x 100lb
2x 110lb, then back up in reps/down in weight
hip abduction
10x 100lbs
8x 110 lb
6x 120lb
4x 130lb
2x 140lb, then back up in reps/down in weight
triceps press narrow grip
10x 50lbs
8x 60lb
6x 70lb
4x 80lb
2x 90lb
triceps press wide grip
[same reps and weight as narrow grip]
honestly I was vibing I was surprised an hour had already passed and I had to get some food and go to class... ok maybe I wasn't vibing just during the pushups but shhhh
Sunday Oct 16, 2022 #
Note
slept:11.4 (sick) (rest day)
finally got to sleep in...
needed a rest day after yesterday... I know I didn't do much training-wise but it was exhausting nonetheless. All I did today way some yardwork (i don't think that counts as training/exercise tho...), even though I probably could've gone on a light jog but hey it's nice to have a day of nothing once in a while
needed a rest day after yesterday... I know I didn't do much training-wise but it was exhausting nonetheless. All I did today way some yardwork (i don't think that counts as training/exercise tho...), even though I probably could've gone on a light jog but hey it's nice to have a day of nothing once in a while