Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hamlet

In the 7 days ending Nov 4, 2018:

	activity	#	time	miles		km		+m
	Commute Biking	9	5:32:43	56.62	(5:53)	91.12	(3:39)	913
	Orienteering	2	3:11:15	10.24	(18:41)	16.48	(11:36)	550	23c
	Running	3	1:24:38	6.89	(12:18)	11.08	(7:38)	258
	Rock climbing	2	1:05:00
	Total	16	11:13:36	73.74		118.68		1721	23c
averages - sleep:4.5

3:48

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Sunday Nov 4, 2018 #

11 AM

Orienteering (@QuanticoHangmanTreeRed) 1:49:51 [4] *** 9.35 km (11:45 / km) +259m 10:19 / km
ahr:123 max:172 12c

My first red! It was so fun! Even though I did make a few mistakes, I messed up on 3, and on a few others just a little bit. My main issue was that my attackpoints weren't very good. Some of were too far from the control, and some were too indistinct. Other than that, it was awesome!

Red - Splits

Saturday Nov 3, 2018 #

1 PM

Orienteering (@ Fountainhead, Green) 1:21:24 [3] *** 7.13 km (11:25 / km) +291m 9:29 / km
ahr:116 max:153 11c

This was so fun! We came a little late, so I was trying to run quickly. I made a mistake going to #2, I turned onto the hill from the stream too early which confused me a lot and I didn't know where I was. Also, going to #5, I was too high in the reentrant, and then I saw Angelica running down the spur so I followed her, but we got too low, and then I realized the control was at an Earth bank, so I turned back and found it. Other than that it was pretty smooth.

Green - Splits

Friday Nov 2, 2018 #

Note

I didn't go running! I have no excuse whatever, but I was just lazy again...

7 AM

Commute Biking 24:39 [2] 6.73 km (3:40 / km) +80m 3:27 / km
ahr:114 max:142

2 PM

Commute Biking 21:31 [2] 6.93 km (3:06 / km) +68m 2:58 / km
ahr:124 max:149

Thursday Nov 1, 2018 #

7 AM

Commute Biking 22:49 [3] 6.85 km (3:20 / km) +87m 3:08 / km

I was in a rush because after laying in bed, awake, for two hours, it still took a lot of convincing mentally to get out of bed, so I left 10 minutes later than usual... Welll, at least I was on time.

2 PM

Commute Biking 22:05 [2] 6.89 km (3:12 / km) +59m 3:04 / km

4 PM

Running warm up/down (for hills) 11:38 [2] 1.45 km (8:01 / km) +18m 7:33 / km
ahr:151 max:171

I had no idea where to run for a warmup since the hill I wanted to run hills on was on the beginning of the trail, so I did some weird loops on the streets and sidewalks.

Running hills (@ Rock Creek) 21:46 [5] ** 2.26 km (9:38 / km) +125m 7:33 / km
ahr:160 max:175

I took the Baby Fall Goat map with me to plan a route for one leg per interval on the hills. Even though I already did the map training exercise, the fall goat showed me that I really need to work on my navigation, so I used this map, even though some of the legs were very similar, or even the same as some of the legs on the fall goat. At least I remembered the terrain a bit and what vegetation is ok to run through ans so on. Here are my times for an ~120 meter hill:
1) 0:44
2) 0:44
3) 0:46
4) 0:56
5) 0:48
6) 0:54
7) 0:52
8) 0:46
9) 0:48
10) 0:47
I must admit, at one point the hill slightly leveled out (near the middle of it), but right after that maybe 10m section, the hill got even steeper.

5 PM

Running warm up/down 10:42 [2] 1.2 mi (8:55 / mi) +18m 8:31 / mi
ahr:165 max:197

6 PM

Rock climbing (Earth Treks Rockville) 20:00 [3] **

The time is the total time I was actually climbing: between each climb I was belaying two other people.
Climbs:
5.9
5.10a - slightly overhung in the beginning, but I didn't notice until I came down: I thought it was tiring because I'm weak
~5.10c - (new climb, still figuring out actual grade) It was tough, I got up halfway, at which point my hands hurt and I was tired, and knowing that if I get any higher, I'll be climbing a roof, I quit because I just couldn't do it.
5.10d - I've climbed this one before, and I loved it. It starts out technical, forcing me to think how to lean from side to side to have enough balance to climb it up. This part I didn't have trouble on: I never really did (4th time climbing this). However, then it comes to an overhang surrounded by a crack, where I always used the crack even though features are off. Also, there was one move in the overhang that requires a lot of strength that I also wasn't able to do before. This time I made it, without even touching the crack and I made it up that move! :D Then, after the overhang it levels out, so I was fine there, I just had to force myself not to jump up and down in celebration that I made that move.

Wednesday Oct 31, 2018 #

Note

I should have gone running but I was too lazy to wake up in the morning.... ughhh it bothers me so much, I'm just making up excuses, even with the climbing and biking, I could have fit it in when I got home or something instead of just eating. So yeah this note is just me trying to make a proper excuse that I didn't go for a run even though I don't have one

7 AM

Commute Biking 25:11 [2] 6.86 km (3:40 / km) +88m 3:27 / km
ahr:131 max:169

2 PM

Commute Biking (To Rockville Earth Treks) 1:22:59 [2] 22.4 km (3:42 / km) +183m 3:34 / km
ahr:130 max:163

4 PM

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

5.9
5.11a and 11b attempted, but didn't even get to first clip after several tries
5.10b overhang
5.10d with .75m roof, one rest @ roof
5.10b two rests, one on overhangs cuz I couldn't find the footholds I needed, another up top because I was tired and the hold were small
5.9 crack attempted: i didn't even get off the ground

6 PM

Commute Biking (From Earth Treks to Home) 1:15:49 [2] 20.25 km (3:45 / km) +110m 3:39 / km
ahr:130 max:152

Tuesday Oct 30, 2018 #

Note

I have been running daily since August 12 or 18, I forget which, because of cross country. Also, I have been biking to and from school almost every day (unless I woke up late or something like that). I was just lazy to log the stuff, but I'm trying to get better at logging it!

4 AM

Running intervals (10 reps) 40:32 [4] ** 5.44 km (7:27 / km) +97m 6:50 / km
ahr:171 max:185 slept:4.5

I was doing the map training Greg sent out.
First I had 10 min of warm-up, then I stopped my watch when I did drills. Then I started with the intervals. Since I had something last night that upset my stomach (probably milk), I did not feel well during the run and I was waiting when I'm going to puke (surprisingly i never did). My 5th and 6th intervals were uphill, so that was pretty tiring. Other than that, since it was a trail run, and it was still dark outside, and in combination with my stomach issues, I probably ran slower than I usually would've, but I'm glad I even ran (unlike yesterday :( )
Interval paces were:
1st: 5:01/km
2nd: 4:45/km
3rd: 4:59/km
4th: 5:12/km
5th: 5:07/km - this one was uphill, which tired me out a lot for the next one
6th: 6:33/km - this was my toughest one, slightly uphill, I felt terrible and almost wanted to give up, after it I had to stop for 30 secs
7th: 5:33/km
8th: 5:07/km
9th: 5:45/km
10th: 4:57/km

7 AM

Commute Biking 32:00 [2] 7.3 km (4:23 / km) +168m 3:56 / km

It took me forever to get out of bed and go, so I left later than usual. It was so cold (colder than I remembered from my run) that at one point, maybe 1/4 of the way, I had to stop to warm up my hands cuz I forgot gloves.

2 PM

Commute Biking 25:40 [2] 6.91 km (3:43 / km) +70m 3:32 / km
ahr:124 max:168

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