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Attackpoint - performance and training tools for orienteering athletes

Training Log: ahall

In the last 7 days:

activity # timemileskm+m
  Paddling machine2 2:35:00 10.0 16.09
  Skiing (Cross country)1 1:40:00 11.5(8:42) 18.51(5:24)
  Cycling2 1:30:00
  Other1 45:00
  PT2 30:00
  Stretching2 10:00
  Total6 7:10:00 21.5 34.6
  [1-5]6 7:00:00
«
1:55
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TuWeThFrSaSuMo

Monday Jan 21 #

1 PM

Skiing (Cross country) 1:40:00 [2] 11.5 mi (8:42 / mi)

at Great Brook with K&B. Cold out. Intention was to ski everything but B got cold so we missed out a couple of trails on the way back. Ski conditions OK, considering it was the first day that they have been open this year. Pretty crusty in places, and not that well compacted, but fine, I skied a little further than the others

Sunday Jan 20 #

10 AM

Other (Shovelling snow) 45:00 [1]

Perhaps something I should be doing less of..... hips weren't to thrilled about this, but it could also be related to the 4+ hours I spent in the car yesterday
12 PM

Cycling 45:00 [2]

30 mins before and 15 mins after.....

PT 20:00 [1]

3x30 exercise ball.hip.curls
3x15 bridging
3x15 crunches
3x15 exercise ball.wall.squats with 10lb
3x15 step ups.with high leg lift and sideways step.ups, ES
3x15 mini lunges and side lunges with 10lb, ES
4x sideways and no ster walks.with purple band

Stretching 5:00 [0]

3x30s standing quad, standing hip flexor, standing itb, faber, calf, ES

Friday Jan 18 #

5 AM

Paddling machine 1:00:00 [2]

Paddling in the basement....

Wednesday Jan 16 #

9 PM

Cycling 45:00 [1]

30 minutes before and 15.minutes after.....

PT 10:00 [1]

4x sideways and monster walks.with purple band
3x15 sideways and regular mini lunges with 10lb weight, ES
3x15 sideways step ups and step ups.with high opposite leg lift, holding 10lb.weight, ES
This is my maintenance PT session, apart from one exercise that I needed an exercise ball for (which i didnt have available)

Stretching 5:00 [0]

3x30s quads, standing hip flexors, standing hamstring, faber, calf

Tuesday Jan 15 #

6 PM

Paddling machine 1:35:00 [3] 10.0 mi (9:30 / mi)

Paddling machine workout, chasing Jeff rankinin on a YouTube video of races. 5 mins warm down at the end. Majority of workout was at level 3. Tension belt set at 1

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3+ days ago
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Injuries

R Hip/PelvisHip Pain258+days
L Lower LegCalf Strain1,045+days
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