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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Cross-Training5 4:32:00
  PT3 1:20:00
  Running1 25:12 2.52(10:00) 4.06(6:13)
  Total6 6:17:12 2.52 4.06

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Sunday Jan 1, 2017 #

Cross-Training 1:30:00 [1]

Nothing more fun than 90 minutes on the elliptical. But I got it done.

Saturday Dec 31, 2016 #

Cross-Training 30:00 [1]

I finished 2016 with 236 hours of logged training, including 118 hours of cross-training and 1 back surgery. I managed to log over 20 hours during each of the final five months of the year, which is my first such streak since before I got injured in March 2015. So there are definitely some positives to take away here. I will keep working towards full recovery from the back surgery in the hopes of being able to enjoy the feeling of orienteering at full speed in the woods once again.

Friday Dec 30, 2016 #

Cross-Training 1:00:00 intensity: (35:00 @1) + (25:00 @4)

Intervals on the elliptical, hands-free: 1'-2'-3'-4'-5'-4'-3'-2'-1'. I found that it was difficult to generate the same heart rate hands-free as I could reach when using my hands during the same workout last week. Will have to figure out other ways to get my heart high so I can emulate running intervals.

Thursday Dec 29, 2016 #

Cross-Training 40:00 [1]

Robert told me at the last PT appointment that I should do my elliptical sessions without holding on to anything with my hands to better simulate the running motion. I tried that today. It worked pretty well after a few minutes of adjustment.

PT 40:00 [1]

A full session, including lunges on to a bosu, and two-legged squats on the bosu while extending my arms with the 8lb ball and then raising it above my head. Feeling stronger than before.

Tuesday Dec 27, 2016 #

PT 30:00 [1]

My last PT appointment with Robert for the year. Main takeaways: keep working on dynamic exercises, especially with resistance bands and unstable surfaces; try out running once in a while, since that's the goal; add stretching hip flexors to the routine.

Running 25:12 [2] 2.52 mi (10:00 / mi)
shoes: 2013 Asics White+Blue

I went running! After biking home from the PT appointment, I went for a zoo run. Lots of kids with parents there, but also lions, tigers, orangutans, and gorillas. I got to see a huge silverback displace a young male from his perch atop the gorilla playhouse. Pretty cool.

Monday Dec 26, 2016 #

Cross-Training 52:00 intensity: (30:00 @1) + (22:00 @4)

Elliptical at the gym. I did "threshold" intervals, 2x10 minutes. I started a third one, but felt my calf tighten up after a couple of minutes, and backed off.

PT 10:00 [1]

Resistance bands at home.

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