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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hamlet

In the 7 days ending Dec 5, 2022:

activity # timemileskm+m
  Running3 1:25:57 7.49(11:28) 12.06(7:08) 126
  Orienteering1 1:13:29 5.4(13:37) 8.68(8:28) 19820c
  Strength Training2 57:50 1.25 2.0
  walk/jog2 25:06 1.66(15:06) 2.68(9:23) 192
  Walk1 17:17 0.76(22:48) 1.22(14:10) 34
  Total5 4:19:39 16.56 26.65 54920c

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TuWeThFrSaSuMo

Monday Dec 5, 2022 #

1 PM

Strength Training 49:17 [3]
ahr:107 max:143

Deadlifts: (2 min rest between sets)
12x 115lbs, 10x 135lbs, 8x 155lbs, 6x 175lbs, 4x 185lbs, 2x 195lbs

curl to shoulder press + lateral & front raises:
10x 20lb dbs + 10x each 10lb dbs, 5x 25lb dbs + 5x each 15lb dbs

db bench press:
5 sets? (i lost count) of 7x 30lbs

tricep extension:
pyramid 10-8-6-4-2-4-6-8-10 reps, weight (lbs) 50-60-70-80-90-80-70-60-50

lat pulls (cable)
pyramid 10-8-6-4 (switch from neutral to wide grip)-2-4-6-8-10, weight (lbs) 45-60-75-90-110-90-75-60-45

Running 28:27 intensity: (46 @1) + (4:49 @2) + (10:51 @3) + (12:00 @4) + (1 @5) 4.6 km (6:11 / km) +21m 6:03 / km
ahr:156 max:185

accidentally almost did a full tempo run. First km or so I was pushing the pace a bit because i was cold and desperate to warm up and/or finish the run asap, but then i kinda didn't stop pushing the pace and was going faster and faster? i was kind of suffering but also it felt good to go fast (sort of). Definitely should've gone easier after yesterday. I think my body is telling me it wants to do tempo runs which is a first I think

Sunday Dec 4, 2022 #

Event: QOC Patapsco CCBC: Mid Atlantic Championships
 
11 AM

walk/jog warm up/down 5:06 intensity: (1:19 @1) + (3:12 @2) + (35 @3) 0.65 km (7:52 / km)
ahr:130 max:143

waiting for my start

Orienteering race (MidAtl CCBC Green) 59:29 intensity: (3:12 @1) + (11:11 @2) + (26:11 @3) + (17:39 @4) + (1:16 @5) ** 6.41 km (9:16 / km) +181m 8:08 / km
ahr:153 max:185 11c

Satisfied with my run, it was under an hour so yeah. I could've definitely shaved off some time here and there, and I probably could've run more, but it was fun. I tried. It felt good, especially since these past 2 weeks have really sucked.
C • Valid 2

Orienteering race (Relay leg 1) 14:00 intensity: (7:00 @3) + (5:54 @4) + (1:06 @5) ** 2.27 km (6:10 / km) +17m 5:57 / km
ahr:139 max:169 9c

Had to run first leg because I had to help my mom with a sokol event right after this. I'm happy with my performance, especially since it was after a whole course. Full (ish) speed, no mistakes.

Green - Splits

Relay 1 short - Splits

Saturday Dec 3, 2022 #

12 PM

Running (Rocl Creek Park w/ oliver) 45:21 intensity: (4:25 @1) + (10:48 @2) + (6:59 @3) + (20:30 @4) + (2:39 @5) 5.8 km (7:49 / km) +105m 7:10 / km
ahr:153 max:188

way too hot n humid to run in a sweatshirt

wth it's december

Thursday Dec 1, 2022 #

11 AM

walk/jog (treadmill ) 20:00 [3] 1.26 mi (15:52 / mi) +192m 10:46 / mi
ahr:122 max:160

2x 5mins run @ 10% incline + 5mins walk @ 9%

meant to do the whole thing running but this was me bargaining with myself. Been having to do a lot of that lately.

Strength Training (rowing) 8:33 [3] 2.0 km (4:16 / km)
ahr:127 max:148

Tuesday Nov 29, 2022 #

3 PM

Running 12:09 [3] 1.66 km (7:19 / km)
ahr:134 max:147

Walk 17:17 [1] 1.22 km (14:10 / km) +34m 12:27 / km
ahr:101 max:136

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