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Attackpoint - performance and training tools for orienteering athletes

Training Log: ahall

In the last 7 days:

activity # timemileskm+m
  PT5 3:45:00
  Total5 3:45:00
«
0:50
0:00
SuMoTuWeThFrSa

Saturday Nov 17 #

8 AM

PT 50:00 [1]
(injured)

25 mins on bike   
3x30 hamstring curls with exercise ball   
3x15 wall squats with exercise ball and 10lb weight  
3x15 steps ups onto treadmill + blocks with high leg lift  
3x30 sideways step ups onto treadmill  + blocks
3x15 bridges   
3x15 clamshells with orange band, both sides   
3x15 crunches   
3x15 lateral leg lifts with 5lb ankle weight. Each side
3x sideways walks with orange band
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb,   
20 mins on bike

Wednesday Nov 14 #

5 PM

PT 35:00 [1]
(injured)

7 mins on bike, no load 
Various ROM manipulation stretching 
3x30 hamstring curls with exercise ball 
3x15 wall squats with ball and 10lb weight 
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top 
3 x sideways walks with green band 
3 x monster walks with green band 
2x15 skate slides, each side 
2x30s inline foot balancing on foam block whilst playing catch, switching front foot (so 4 sets in all)
3x15 internal and external hip rotations with 5lb (pulleys) 
3x15 marching with 25 lbs (pulleys) 
3x15 standing lateral leg lifts with 5lb each side (ankle weights) 
3x30 hamstring curls with 17.5lbs (pulleys) 
5 mins on bike 

Tuesday Nov 13 #

7 PM

PT 50:00 [1]
(injured)

Sore after yesterdays PT session, so went with just stretching. Physio said she was moving in to increasing strength now, and it left a mark given all the babying of the hip that has been done so far

25 mins on bike 
3x30 hamstring curls with exercise ball 
3x30s of each of the following- Faber, hip flexor, quad, standing itb, glutes
20 mins on bike

Monday Nov 12 #

5 PM

PT 40:00 [1]
(injured)

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 wall squats with ball and 10lb weight
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top
3 x sideways walks with green band
3 x monster walks with green band
2x15 skate slides, each side
3x30s inline foot balancing on foam block whilst playing catch
3x15 internal and external hip rotations with 5lb (pulleys)
3x15 marching with 20 lbs (pulleys)
3x15 standing lateral leg lifts with 5lb each side (pulleys)
3x30 hamstring curls with 15lbs (pulleys)
5 mins on bike
3x30s standing hip flexor and quad stretch

Sunday Nov 11 #

8 PM

PT 50:00 [1]
(injured)

25 mins on bike
3x30 hamstring curls with exercise ball
3x30s of each of the following- Faber, hip flexor, quad, standing itb, calf
20 mins on bike

« Earlier

Recent Comments

7+ days ago
That sounds positive? 2  
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Injuries

R Hip/PelvisHip Pain193+days
L Lower LegCalf Strain980+days
complete history

Reports

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