Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hamlet

In the 7 days ending Nov 3, 2018:

	activity	#	time	miles		km		+m
	Commute Biking	9	5:32:43	56.62	(5:53)	91.12	(3:39)	913
	Running	3	1:24:38	6.89	(12:18)	11.08	(7:38)	258
	Orienteering	1	1:21:24	4.43	(18:22)	7.13	(11:25)	291	11c
	Rock climbing	2	1:05:00
	Total	15	9:23:45	67.94		109.33		1462	11c
averages - sleep:4.5

3:48

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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

Sunday Oct 28, 2018 #

Fall Goat - Splits

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