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Training Log Archive: hamlet

In the 7 days ending Nov 21, 2022:

	activity	#	time	miles		km		+m
	Walk	1	2:06:10	3.21	(39:18)	5.17	(24:25)	86
	walk/jog	2	1:58:30	8.64	(13:43)	13.9	(8:32)	90
	Running	2	1:43:21	9.33	(11:05)	15.01	(6:53)	157
	Orienteering	2	1:40:24	5.93	(16:56)	9.54	(10:31)	228	13c
	Rock climbing	1	1:13:25
	Inline Skating	1	1:13:23	10.71	(6:51)	17.24	(4:15)	82
	Strength Training	1	8:36
	Total	8	10:03:49	37.81		60.86		643	13c
averages - sleep:9.1

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Monday Nov 21, 2022 #

Note
slept:9.5

doesn't feel like i slept that much, wish i could go back to bed

I'm not sure if I'm gonna run today. I'm super tired from the weekend, but i feel like I'm supposed to just suck it up and do my workout anyways

C • so um hi 4

12 PM

walk/jog warm up/down 20:44 2.4 km (8:39 / km)
ahr:133 max:151

2km jog + drills

Running intervals 25:35 3.7 km (6:54 / km) +1m 6:54 / km
ahr:150 max:183

didn't do anything close to what I planned but I did what I could. I should've just done an easy run, i think it would've gotten more out of it.
2 sets of 200m-400m-400m-200m intervals sub-5min/km pace w/ half distance rest, 400m rest + bathroom break between sets
half the time there was a pretty strong headwind so that didn't help. But hey, "těžko na cvičišti, lehko ba bojišti"

Running warm up/down 9:57 1.31 km (7:36 / km) +9m 7:21 / km
ahr:132 max:143

yeah my legs were burning

Sunday Nov 20, 2022 #

Event: QOC Cabin John

Note
slept:7.8

10 AM

Walk (Cabin John shadowing) 2:06:10 [1] 5.17 km (24:25 / km) +86m 22:32 / km
ahr:86 max:112

shadowing someone on an orange course- she had me do a lot of exolaining and I'm glad I could help, just was very long and way more tiring than it should've been since it was such low intensity. I'm hesitant to even mark it as zone 1 intensity.

Orienteering (Cabin John Relay) 33:13 ** 3.69 km (9:00 / km) +84m 8:05 / km
ahr:119 max:142 13c

mispunched first control but other than that it was nice to try to push fast. Was kind out outrunning my brain (which is rare for me) since the map was 1:5000, but it was fun. Pretty happy with my time.I feel like I was pushing harder than my HR claims but maybe it just seemed like it cuz i was cold

C • Mispunch 2

Orange - Splits

Relay 1 - Splits

Saturday Nov 19, 2022 #

Event: Ontario Orienteering Champs

Note
slept:9.8

12 PM

walk/jog 1:37:46 [3] 11.5 km (8:30 / km) +90m 8:11 / km
ahr:134 max:176

500m run 500m walk and ended up going faster and faster do that by the end it was more like a fartlek

not sure if i can call this a long run cuz it was a very low intensity idk if i consider it a run

6 PM

Rock climbing (Earth Treks Rockville) 1:13:25 [3]
ahr:117 max:158

it's been so long. i didn't realize how much I missed climbing

Friday Nov 18, 2022 #

Note
slept:9.9 (rest day)

had a dentist appointment in the morning and got fillings so half my face was numb and my mom and I ended up not going to the Ontario champs as planned because of the predicted snowfall around Buffalo. Turns out it was a good call, but still disappointing.

Thursday Nov 17, 2022 #

Note
slept:9.2

God of War: Ragnarok is keeping me sane

9 AM

Running long (Glen Artney loop) 1:07:49 [3] 10.0 km (6:47 / km) +147m 6:19 / km
ahr:165 max:183

was planning on a 90min long run but i didn't have enough time so i kept it shorter (was gonna be 9.5km but i had to push it to 10)

proud that i fully ran this. no walking, no stopping, just running.
My form was a little wonky, but that was mostly because my calves were tired to begin with, but that just tells me that by improving my form I should be able to run longer and/or faster (i hope)

C • Nice run! 4

Wednesday Nov 16, 2022 #

Note
slept:8.5

im so tired.

1 PM

Inline Skating (BWI loop w/ poles) 1:13:23 17.24 km (4:15 / km) +82m 4:10 / km
ahr:128 max:160

wish i was skiing but i guess this works

6 PM

Strength Training (core call!) 8:36 [3]
ahr:91 max:103

quick core before a quiz

Tuesday Nov 15, 2022 #

10 AM

Orienteering (corridor training ) 1:07:11 *** 5.85 km (11:29 / km) +144m 10:13 / km
ahr:135 max:177

Was a lot slower than I wanted and it was greener than I expected (even though I already expected it to be very green since it's Granite). I tried to avoid using bearings cuz that felt like it would've been cheating. I didn't do great navigationally, but I found mmy way so I can't be too mad. I also gave up on the end and just stayed on the trail because i was so sick of going through green. Hopefully I'll actually get some better trainings in in the future.

C • O-training 4

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