Training Log Archive: hamlet

2 pullups (not at once, but I did them)

Trying to reach my one rep max for squats
I started with 15lbs on each side, 3 reps each. My one rep max that I ended up getting (I ran out of time to see if I can do more) was with 55lbs on each side, so in total it was 132.5 lbs. I think I went down to 2 reps at around 40 or 45 lbs per side, and I went down to 1 rep at 50lbs per side (I tried to do a second rep, but I literally dropped the bar so no)

We were climbing in a trio, so I barely got to climb.
Top rope:
5.8 - flash, "tail" training, 6 weight shifts
5.10d - onsite, "tail" training, 9 weight shifts

20x 2.5lb
I.Y.T's
DB Rows
Delt Raises
25lb Jefferson Curls

20 pushups

30 sec planks
30 sec flutter kicks

20x (Red band):
Knee raises
Paw backs

Event: QOC Great Falls
 

I was hanging streamers for the Sokol 5km race, that's why it took so long. I was running fairly fast, but after all, stopping every 20 meters to tie a streamer to a branch in pouring rain took up some time. My moving time was 37:34 (I walked some stretches when I was trying to figure out where I wanted to hang the streamers so they'd be visible)

I really shouldn't have run this fast on the warm up, but it felt so good to be able to run, after this morning. I don't know why, but I really felt good while running, and that's why I went that fast. But yeah, that was way too fast for a warm up.

I didn't actually measure this, but I have a good estimate of the time and distance.

So the map reading exercise was to see how many contours up or doen the control is from the previous control. It was difficult, but thank gof for index contours. I got a few of them correct, a few of them were off by one, and a few were off by 4/5/6 (I used the wrong index contour, and I may have been off by one as well).

We did this while running ~30m, then while our partner ran, we waited and wrote the number we got down.

I think I did okay, I was getting it really quick, which was pleasantly surprising. But I should

Wow this was long. But really fun.
So it was nice to run while it wasn't raining, for a change.

The first 8 controls went by really quick for me. I made a small mistake on #3, by going north instead of more east, I'm not sure what happened. But once I hit the trail I realized I was off, then I checked my compass and realized I did a 90 degree error, and I relocated fairly quickly.

I really liked the leg from 5 to 6, it was really nice and fast for running. It was a fun one.

Then from 8 to 9 I slowed down a bit, because of the hills. Going to 10 I got a little confused with the contours, as I wasn't cure what was a spur and what was a reentrant, but I figured it out soon, I only lost between 30 sec ans 1 min.

But 13 and 14. Oh man. That was bad.
Going to 13, I wanted to contour around the hill west of 9/12, and contour all the way to the west spur on which was 13. But I didn't go far enough, and I went down the spur with 14. I realized it when I got to the end of the flatter area of the spur (almost a hilltop, but not quite, there's this turn in the spur), I thought I was in the area of #13, but the I saw the spur a little lower that branches off of the big spur I was on. I thought that little spur was a different spur that was similar, but higher up (but I'll get to that when I talk about #14). So, I cross the reentrant, and find 13 no problem.

Since I thought I knew where to go, I went back the way I came, and looked for 14. I thought the light green was the dashed green 14 was on, so I was trying to figure out why I just can't see the control anywhere. The I noticed that there are two smaller spurs going off of the big one on the west side, one lower and one higher, and that I was at the lower one, which I didn't realize before. So I finally noticed I was too low, and that on my way to 13 I must've passed the control without seeing it, so I went back up and found it.

Then it was pretty smooth for a while, until #19, my only control with a split over 10 minutes. I was going from above, and I was on the correct spur, but when I saw the erosion gullies, I stayed too much to the left (west), so I ended up too low, and I figured that, so I went up a bit, I got to the area with the three rootstocks just left of 19. I wasn't sure where I was, and by then I just wanted to finish, I was so tired. It was quite hard to focus, but I tried, and it took me a while to realize that I shouldn't be trying to look at the contours around me or look for the pits I see on the map , but I should find where I was on the map using the rootstocks I was standing next to for the past few minutes. So after, like, 20 meters going to the east, I find the control.

The rest was smooth. I tried to run as much as I could, but I was tired. I still managed a bit. The only time loss from navigation was on 23, where I came onto the spur too low, but not by much. I probably only lost about 10 or 20 seconds.

I really liked this course, and even though it killed me, I had a lot of fun and I'm glad I did it. But yeah I should work on shorter courses so I could do more fast navigation. I just haven't done a really long course in a while and I kinda missed it, and I'm really glad that I could run as much as I did. I was basically mostly (except for maybe some of the last 1/4, and when I was lost) running on flat and downhill, but walking uphill, since I've already some running today.

I'm probably going to take a rest day from running tomorrow, I'll just do some biking and climbing. I can feel my knees completely suffering after today, and no wonder, I did around 18 km in total. They hurt real bad, so I iced them. Hopefully it'll be better tomorrow.

Long Advanced - Splits

I didn't have time to do anything else today. Plus, my mom and I were planning on going o the climbing gym after this, but it was closed. Oh well.

1 minute of sit-ups
5 sets of 10x 42.5lb squats
It's less than usual, because Peter was trying to get help with how to properly hold the bar and do a squat. I didn't mind too much, because I'm tired after yesterday's fartlek and my barely any sleep, but I wish I had more time to do more sets.

I felt really heavy and slow on the warm up, so I was worried about how the hills were gonna go.

I know it's a long warmup, but I was looking for a good hill to run hills on. I had a few in mind, I just wanted to check them out.

10x a 110m hill with 12m of elevation
1) 34 sec
2) 34 sec
3) 36 sec
4) 38 sec
5) 39 sec
6) 39 sec
7) 39 sec
8) 37 sec
9) 38 sec
10) 39 sec

I was so tired, so I was just trying to get back home asap. The hills felt good, or, well, okay, but other than that I was exhausted. Not too surprising, though, given that I had only 4 hours of sleep.

Plank, leg lifts, suitcases
I wanted to do more, but I really didn't have the strength or energy for more

IT'S COLD WHAT THE HECK

15 sets of 10x 65lb deadlift
20x I.Y.T's

10x 1 min on/1 min off fartlek
Distances + paces
1) 200m, 5:07
2) 210m, 4:47
3) 210m, 4:52
4) 230m, 4:27
5) 180m, 5:31
6) 180m, 5:37
7) 200m, 4:58
8) 180m, 5:31
9) 190m, 5:11
10) 200m, 5:10

With the spur/reentrant mapreading exercise. Since there was a total of 40 controls on the two maps, I did 4 controls after each interval (during the minute of rest). The first one or two were quite difficult, but then I started getting really quick at it. But then towards the end I was getting a little slower again, mainly because I started to really need to go to the bathroom, so it was hard to concentrate on running, that, ans mapreading. But I was still reading at an okay speed.

12 sets of 65lb bench presses
60x 15lb tricep pull over

No biking today, which I'm sort of bummed about. It's a nice day and IT'S NOT RAINING FOR ONCE....
But it's getting a tune up in the bike store, so I shouldn't be complaining. Still, I want to bike.

It felt really good. My form genuinely felt great, and it felt really easy. I had so much fun, because I actually had the strength for everything, ans I could focus on my form, I think. I hope that it'll go this well when I start skiing, too.

4 sets of:
10 lunges per leg
8 fire hydrants per leg
10 side leg raises per leg
10 clamshells per leg
1 min of core (plank, leg lifts, suitcases, russian twists)

2 sets of 10x 15lb bicep curl and press, then 10x 10lb bicep curl and press

15 sets of 10 60lb RDLs

3 sets of bicep curl (machine), first 55lb, second 40lb, third 25lb

60x 15lb tricep pull overs

So.... it was pouring

I kinda forgot to check the weather this morning, and even though it was really lightly drizzling (it might as well have been fog), I thought it would go away. YEAH RIGHT

But since I have new tires, I was alright, and I wasn't really slipping at all. Also cuz I was more careful than usual. It wasn't horrible, thankfully, just a little unpleasant.

6 hill repeats on a 100m hill. As you might be able to tell by the session time, it was dark. And we didn't have a flashlight. So I was trying to not die or twist an ankle, while running on a wet trail, and trying to push the pace. It was okay, but I had hoped to have been able to do more, but I was dead at the end.
1) 32 sec
2) 31 sec
3) 33 sec
4) 34 sec
5) 32 sec
6) 37 sec
Yeah, it was getting slow at the end, but it was also getting darker.

It was really dark, we could barely see the trail. We just wanted to get out of there. Too bad we didn't have a flashlight.

plank
side planks
leg lifts
Russian twists
elbow to knees