Training Log Archive: hamlet

I felt like going a bit harder today, so yeah I did. It was kinda fun, and surprisingly enough less painful than I thought. I actually pushed myself past the point where I would usually stop which was good.

3 sets of:
10x 65lb hang cleans
10x 50lb RDLs

10 sets of:
10x incline sit ups
10x 45lb low rows

3 sets of 10x 15lb (per arm) bicep curl and press

6 minutes of core
- tabletop crunches
- heel touches
- one-legged v-up (right leg)
- oblique crunches (left side)
- oblique crunches (right side)
- one legged v-up (left leg)

I FEEL LIKE CRAP
legit though, my stomach is cramping, my back hurts, my head hurts, and I feel like I could fall asleep at any given moment.
In conclusion, my climbing was also crap today.
5.10b- can cans(flagging, only one foot on the wall at any given time)
5.10c - attempted, got 1/3 of the way up.
5.10c - attempted, got to the second to last clip
5.10c - fInaLLy onsited a climb.
The climbing was not going well and I wasn't enjoying it at all today, I just felt like going to the bathroom and crying instead. Not a good day.

5x assisted pullups (with a 45lb weight, 2 of the pullups were held at the top)
20x knee pushups
1 min plank
1 min hollowbody
1 min bicycles
1 min supermans
1 min flutterkicks
20x (per leg) knee raises, with black band
20x (per leg) paw backs, with black band
20x rear delts
20x I.Y.T.'s

I have done far too much core work today.

Event: QOC Pohick Bay
 

Ladder intervals - led by Peggy
They were really fun and I'm glad we did them! I definitely will add these into my training.

Yeah, my intervals were really slow. Do I care? No. I'm sore, I don't care at all. I'm honestly just glad I was able to run lol

C • Slow 3

So um since I didn't have a watch on I was manually measuring the distance I ran today (the good old string method) and I measured that I ran 5.5km. Hm, that doesn't seem right, because my dad told me he ran almost 8 km on the course today (he also ran green), and looking at his GPS track, he didn't do any extra loops or anything, he had a clean run. Weird, right? So my mom and I dig around to look for an old map from Pohick Bay. We find one that has a scale of 1:7500. Both that map and today's map had this same little patch of olive green on them, so we measured the size of it on both maps. Yep, that patch was twice the size on the old map than it was on the new one. So today's map was printed in 1:15000, rather than the advertised 1:10000. And I was thinking that the symbols are all pretty small (I didn't really notice on the course because a. I hadn't orienteered in a while and b. I didn't need to pace count at all today). So yeah, that explained why the course felt way longer than it should have.

Other than that, I am super happy about my performance today. Like, what the heck, I actually ran most of the course! (yes that is very rare for me oops). Especially after yesterday, I'm really happy about it! There was just one spot where I messed up a bit on the easiest control because I kinda forgot it existed. I was on my way to #12 when I realized I was thinking way ahead into the course (like I was thinking about #15 and stuff) and I started panicking at one point and turned around to run back like 30m until I found myself on the map and realized that I'm just an idiot all I needed to do was to keep going. Except for that, I had a really clean race and I'm happy with all of my route choices.

Here's the map:
https://photos.app.goo.gl/fpU6CmDGE8WyQoEx5

My routes are drawn on QOC's routegadget if you are interested. And yeah I ahould dtop procrastinating and do my homework now oops.

Green - Splits

Temperature? like 6 degrees Fahrenheit.
It went shockingly well compared to how I was afraid it would go. Now just gotta do twice as much next weeK! Both days, too! yay, so excited...

No really though, I enjoyed it. Yeah, the time is pretty slow and I definitely could have done better. But this was my first ski race that was this long, so I wanted to conserve my energy and be careful.
Am I making excuses for why I was slow? maybe.
It was fun, I enjoyed being on my own and not having anyone on my back who always makes me stress about "what am I doing wrong this time" (ehm ehm dad)
I really enjoyed being in my own head and literally trying to think about the skiing as little as possible (I didn't want to know what was hurting and how much). I was doing math in my head (mostly calculating my pace estimates for the race) and stuff like that. It was nice.

3 sets of 10x 85lb deadlift
3 sets of 20x hip bridges
3 sets of 10x 10lb (per arm) bicep curl and press
3 sets of 1 min on/1 min off band pulls (double poling thing) (w/ green band)
8 mins of throwing around an 8.8 lb ball (4kg) with friends because I didn't know what else to do.

I was basically trying everything in my power to still work out but avoid being sore tomorrow because the Winona Forest XC ski race is going to kick my butt.

yeah... I woke up late for school. oops.

yes I once again came home and fell asleep. This time until 6. I really need to fix my sleeping schedule.

I feel great.... sore and sleep deprived. Perfect.

C • A mood. 1

3 sets of 10x 65lb bench press
2 sets of 10x 50lb incline press
3 sets of:
10x 25lb tricep pull overs
10x 40lb tricep extensions

3 sets of 10x per arm 10lb kickbacks
3 sets of 10x 35lb (per arm) front lat pulldown
1 attempt at 95lb bench press
1 attempt at 45lb incline press

Then I had no clue what else to do because I didn't want to target the muscles that are still super sore, and I wanted to save the strength in my legs for my run tonight.

SO I came home and may or may not have fallen asleep until like 5:30 pm. Oops.

I'm feeling super sore and tired today, so it was a very easy day for me.
Also after bursting that blister I did not want to do hang cleans, since even holding the weights kinda hurt.
3 sets of:
10x 40-50lb RDLs
10x 30lb low rows

3 sets of 10x 55lb leg curls
3 sets of 10x 50lb calf lifts
3 sets of 10x 90lb leg press
20x 40lb leg curls

Slightly faster run than I would have liked, since I'm super sore from yesterday, but I guess my dad wanted to push the pace so I suffered through it. It was okay, but ouch.