Training Log Archive: hamlet

Top rope:
Doubles (for first 30 mins):
2x 5.10a - onsite
2x 5.10b - onsite
2x 5.10a - onsite

5.10d - complted, two hangs. Once fell b/c I swung out, another time because my grip was tired.
5.11a -completed, 4 hangs, I was just so tired.

20 reps of each (except for the plank):
I.Y.T's each, 5lbs
Delta raises
DB rows
windshield wipers
-30 sec plank-
Knee raises w/ band
Paw backs w/ band
squats

This has nothing to do with training, I just find it funny how the adrenaline from yesterday still hasn't fully worn off, I'm extremely happy. I genuinely want to do it again, or just do another 5k race, and I don't get it because I always dreaded every single xc meet and I always felt horrible on the courses (definitely including yesterday haha)

This was so much fun! I actually did well and just it was great!
Lead
5.10a - onsite, nice and technical with minimal strength required, almost no jugs but still easy.
5.10c - onsite, required a lot of high steps, but it felt okay. In some places I had to really trust that my feet won't slip, and hope, but it worked, and it was a nice climb.
5.10d - onsite, in a corner, so it was really fun since it was ab/adduction (can't remember which). It was tough, but since not much grip was required, as it was mostly balance, I was able to finish it clean.
5.10a (tope rope only) - flash, my dad did it before me and told me I should try it. It was similar to the first climb, except it was slightly more overhanging in some spots and the holds were better, and it required more strength.
5.11a - completed, 1 hang and 1 cheat (oops), at the third or fourth clip I grabbed the clip to pull myself up because it was an iffy move and I wanted to try and complete the climb without falling. After finishing the whole thing I went back and tried the move, and I did it. It was just a bit of a stretch for me. Also, at the last clip I had to rest, my grip was seriously disappearing, and I couldn't make it. Too bad.
5.10d - completed, 2 hangs. A little over halfway up I fell, because up to then it was really easy (like a 10a), but then there was this big sloperish undercling, and I realized that must be where the crux is, so I tried it. I put my right hand up and into the left side of the undercling (that was probably the most solid spot to hold), then I stood up and tried to cross my left hand over/shimmy my right hand over to the right side oof the undercling (slowly, since I was only holding on using pressure, like a sloper), and I tried to pu in my left hand, and then I tried to quickly take out my right hand and reach for the side cling to my right (great hold, deep jug). I grabbed it, but I swung out too much because of the momentum, and I couldn't catch myself on the hold in time, so I fell. But then on my second try I made it. Then, at the top, on the second to last clip (or the last one, idk), I had to rest because my grip was seriously dying, again. I was losing strength, fast, and I couldn't hold on any more.

Event: 2019 Orienteering USA Masters Nationals at the Older Dash
 

These are estimates, cuz I didn't measure it

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.

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

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.

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

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.

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

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

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

took a different route home

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

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.

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)

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.

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.

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.

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.)

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

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.