Training Log Archive: peterprong

More beers and punch... recovered by watching tiomila... how cool was that shit

Event: Australian Mountain Running Championships
 

Event: Dave Meyer's 21st
 

Ride around Bruce ridge in the dark with rob.

Multiple beers, and punch...

Beer and beer... house warming in newy

Run to UTS oval.. 5 laps surging on the straights.

Ride with Rob, Damon (from Mexicans AR team), and Darvo. Big loop from Lindfield to Cascades, Oxford Falls, Deep Creek, Narrabeen lake, Red Hill, Manly Dam, Echina track, the pipepline, cascades and home again. Felt pretty flat up the hills.

run around olympic park... so boring running on cement paths... the run felt more like 4 hours

Event: AUS NOL relay
 

NOL Relay... compartment sydrome pretty shit. Lost time in shitty mapping. Disapointing week.

Event: AUS Middle Championships
 

Felt good up the hills. Compartments syndrome was really bad, but i also made nav mistakes.

Should go training but cant be stuffed!

Ran pretty hard from the start but the compartment syndrome

Event: AUS Easter 3-Days
 

Travel to Albury

Run to uts oval.. 5 laps surging the straights. legs feeling pretty shit

Was a subject in "A quantitative analysis of the muscle activities in subjects with PCL injuries". Took 3 hrs all up. Had to do some sprint starts and other weight strenght activities.

Specific aims of this study

1. To assess muscle function with EMG (lower limb/ thigh muscles) during the acceleration phase of running in participants with PCL injury.

2. To analyse kinetic and kinematics variables using a motion analysis system during the acceleration phase of running in participants with PCL injury.

What i Had to do...

IKDC Health Assessment and Subjective Knee Evaluation Forms:
During your visit you will be required to fill out the Health Assessment and the Subjective Knee Evaluation questionnaire. This will allow us to determine your current health situation and the impact of your knee injury on daily activities. Also, you will be asked to fill out a written consent form for participation in the study.

Strength Test:
You will be seated on a bench in the Biodex machine with the knee flexed to 90 degrees. Straps will be used to secure your trunk and thighs to the backrest and the bench. This measurements will be performed in one limb, which is randomly chosen and then in the other limb. After a couple of submaximal trials to get used to the machine and to warm up, you will be instructed to perform an isokinetic knee motion using maximal effort. First the angular velocity of the knee motion will be set at 30 deg/sec and you will perform 3 cycles with a range from 0 to 90 degrees. Next the angular velocity is set at 60 deg/sec, and the same motion is repeated. Following the isokinetic tests you will be required to perform 3 isometric maximal contractions at 90 degrees. Sufficient rest will be given before each of the cycles to avoid the effects of muscle fatigue.

Motion Analysis Tests:
There will be 30 reflective markers (plastic balls wrapped in reflective tape) placed on your joint sites with sticking tape. EMG electrodes will be attached on your lower limb/thigh muscles (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Semitendinosus, Semimembranosus and gastrocnemius) to assess your muscle function. Following a sufficient warm up you will be asked to perform a sprint start along a walkway in front of 10 cameras. The cameras are able to see the markers only. So you will not be recognized in any stage of the study by cameras. You will be asked to perform 20 sprint starts of approximately 5 meters each time. 10 starts with the right leg forward, 10 starts with the right leg back. The commencement leg will be randomly chosen.

While still wearing the reflective markers and EMG electrodes you will be asked to perform a squat to 90 degrees flexion and a vertical jump from a standing position in front of the cameras. You will be asked to perform each task 10 times. Sufficient rest will be given before each of the motion analysis tasks to avoid the effects of muscle fatigue.

AROC Championship at Ettalong Beach on the central coast.
The course started with a kayak leg in the surf which was fun for a change. The run leg took us over to the top of maitland bay. We the rode along to macmasters beach and over the head land to copacabana. Here we did a rogain section with some bonus controls situated in this scrub. We also had to do some coasteering, which was a bit scary at times due to the big swells. Other teams got smashed by waves. After changing a flat wheel in transition the bike leg headed us back to Ettalong where we then did a short run, kayak, swim, coasteering, kayak and finish with another short run. Awesome race!!! 6th place overall, 5th mixed team.

Fairyland Fartlek, with 7 surges. Started getting dark so finished up the road. Felt really good during the surges and in recovery. Still missing some speed.

Tried out robs new princeton tec 5watt LED head light. Really good, with no probs running on an uneven track at speed. Knee was a little sore... strapping tape just falls off!

C • New event 4

Headed up to Walcha to go to funeral of great Aunty. Thought about putting in 2.30min of weights training after i had to carry the coffin... but that aint right

Run down to UTS track. 4 laps surging for the 100m straights. felt a bit sluggish.

Felt quite good. just ran at one pace, but couldnt pick up the pace near the end. No real mistakes. Pretty boring spur gully. "Atheursleigh" aka Wollondilly bend map. Beat ben by 1 min haha

Too much beer!!!!

Took the Evolution Edge out for a paddle with rob this morning. Second paddle now where i havent ended up swimming! No longer a water sport... waiting for dari to go for a ride!

Ride through Bobbin head, up Kalkari in 9ish, and up Turrumurra side 10ish. Good race with dari up both sides with 1 all the final score. Did alittle more through chatswood to make the ride up to 2 hrs. Ben im gonna smash ya!

Two creeks track... had to cut run short due to social commitments... time for free BEER!!!!!

C • good couple days training 1