Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m	load
	Hiking	6	8:54:17	12.18		19.6		1148	833.4
	Stretching	29	8:12:00						135.0
	Bicycling	3	3:32:54	30.01	(7:06)	48.3	(4:24)	822	596.3
	Strength	7	2:16:01						438.1
	Walking	2	2:00:00	3.8	(31:35)	6.12	(19:37)		120.0
	O - competition	2	51:27	1.55	(33:11)	2.49	(20:37)	3	51.5
	Bike - trainer	3	35:00						35.0
	Total	47	26:21:39	47.54		76.51		1972	2209.3
	[1-5]	24	18:54:39
averages - weight:161.5lbs

5:14

0:00

» now

Saturday Aug 30, 2014 #

6 AM

Stretching 8:00 [0]

Strength 12:00 [3]

9 AM

Hiking (Strafford) 1:00:00 [1] 2.0 mi (30:00 / mi)

Forest hike observing stand improvement of pasture overgrown during the past 40 years.

Friday Aug 29, 2014 #

6 AM

Stretching 9:00 [0]

Strength 12:00 [3]

3 PM

Hiking (Kingdom Valley) 30:00 [1] 1.2 mi (25:00 / mi) +134m 18:34 / mi

5 PM

Strength (Rec center) 30:00 [4]

Quick and hard.
2 x 20 on the machines, incline crunches
10 pull ups
Leg press R leg 20 @ 135#, L 20 @ 0#
Wall wgts 100 @ 15#

Thursday Aug 28, 2014 #

6 AM

Stretching 8:00 [0]

Strength 13:00 [3]

4 PM

Bicycling 1:17:15 [3] 12.41 mi (6:13 / mi) +350m 5:43 / mi
weight:161lbs

Mtn bike. A little more effort this time.

Wednesday Aug 27, 2014 #

6 AM

Stretching 10:00 [0]

Strength 9:00 [3]

Decided to break this apart, as more and more effort is shifting to the strength aspects: squats, leg lifts and abductor/abductor lifts with wgts, calf raises and planks.
Then picked up the P-car after 3 months in overhaul, including removal of engine and replacing all the oil seals. Runs fast and well, just have to remember it only has 5 gears, unlike the VW which has a 6th where reverse is on the other.

C • P? 6

Tuesday Aug 26, 2014 #

6 AM

Stretching 15:00 [0]

Added front and side planks yesterday.
Plus splitting a few logs in the evening.

Monday Aug 25, 2014 #

6 AM

Stretching 21:00 [0]

Have added some strength exercises to this: leg lifts with ankle wgts, calf raises and drops.

Sunday Aug 24, 2014 #

7 AM

Stretching 20:00 [0]

Much later on had salad for dinner and polished off some of G and Lyn's delicious veggies.

Saturday Aug 23, 2014 #

Event: 2014 U.S. Corn Maze Champs

6 AM

Stretching 15:00 [0]

8 AM

Hiking (Kingdom Valley) 40:08 [1] 1.11 mi (36:10 / mi) +47m 31:58 / mi

Hiking the revised trail cuts in the Pines to update the map.

3 PM

O - competition (Corn Maze) 37:03 [1] *** 0.94 mi (39:25 / mi) +1m 39:14 / mi

Walking the Corn Maze with Ruthie. Shared the map and route finding.

5 PM

O - competition 14:24 [1] *** 0.61 mi (23:36 / mi) +1m 23:27 / mi

Walked again for the sprint. Easy to track where I was going, but obviously slow.

Classic - Splits

Sprint - Splits

Friday Aug 22, 2014 #

6 AM

Stretching 21:00 [0]

5 PM

Stretching 45:00 [3]

Back to the Rec Center for arms, legs and core. On the easy side as my L tricep tendon has been sore for a week or two.
2 x 20 reps machines
2 x 100 wall wgts @ 15#, second time on one leg
Leg press 2 x 20 R @ 140#, 20 L @ 0#
8 pullups

Thursday Aug 21, 2014 #

6 AM

Stretching 19:00 [0]

Added some one-leg partial squats.

Wednesday Aug 20, 2014 #

7 AM

Stretching 16:00 [0]

Tuesday Aug 19, 2014 #

7 AM

Stretching 17:00 [0]

Monday Aug 18, 2014 #

3 PM

Bicycling (Flamstead/Trebo) 1:33:14 [3] 12.42 mi (7:30 / mi) +357m 6:54 / mi

Mtn bike. Aimed for easy to moderate effort, used pretty low gears. Nice ride on dirt roads with fair hills.

Sunday Aug 17, 2014 #

6 AM

Stretching 17:00 [0]

Saturday Aug 16, 2014 #

Event: 12th World Rogaining Championships

6 AM

Stretching 17:00 [0]

Black Hills rogaine champs this weekend. Really disappointed to have been taken out of competition by leg injury. First year of UltraVet and goal was for a win.

C • Can't remember the details,... 4

Friday Aug 15, 2014 #

6 AM

Stretching 15:00 [0]

Usual stretches, back to pulling some on the quad tendons.
Then watching a bit as our resident Great Blue Heron stalked around the pond looking for frogs and fish -- flash! -- snatch!

Thursday Aug 14, 2014 #

6 AM

Stretching 15:00 [0]

Tuesday Aug 12, 2014 #

6 AM

Stretching 15:00 [0]

Gentle stretch, knee tender.

Monday Aug 11, 2014 #

Hiking (Kingdom Valley) 1:00:00 [1]

Starting to spread 50 bales of hay over the newly seeded ski trails. Hope it will hold things in place until the grass starts to grow.
Got my L foot hooked in binding twine off one of the bales and took a painful fall. Stupid, but no apparent damage.

C • No falls! No trips! 3

Sunday Aug 10, 2014 #

7 AM

Stretching 15:00 [0]

4 PM

Bicycling (Chester) 42:25 [2] 5.18 mi (8:11 / mi) +115m 7:40 / mi

Easy ride down to town. Leg seems to work okay, but shows effects of two months of deconditioning.

Then laying down more seed after raking the ski trails.

Saturday Aug 9, 2014 #

6 AM

Stretching 15:00 [0]

10 AM

Hiking hills (Mt Ascutney) 4:59:09 [2] 6.27 mi (47:43 / mi) +921m 32:46 / mi
weight:162lbs

Per doctor's orders:
Physical therapist told me yesterday I should go for some longer walks.
"Okay, what would you suggest?"
"Why don't you hike up Mt Ascutney."
"Mt Ascutney?"
"If your knee hurts the next day, then cut back a little next time."
I love my physical therapist!
No problem going up, but coming down was pushing to the limit, even with a ski pole and taking it easy. We'll see what tomorrow brings.

By the same token, here's a quote from my ortho's protocol book:

"'Accelerated' rehabilitation programs have recently become widely used, despite their apparent divergence from accepted biomechanical and histologic principles. These accelerated protocols are based on the observation that patients who did not comply with the restrictions imposed by a traditional protocol had better ROM, strength, and function without compromising joint stability than did those who complied." -- Clinical Orthopaedic Rehabilitation

So follow instructions ... to a point.

C • Great job! 4

Friday Aug 8, 2014 #

6 AM

Stretching 15:00 [0]

Bike - trainer 10:00 [1]

8 AM

Bike - trainer 15:00 [1]

PT. Bike plus elliptical plus slide board.
Then stretch stuff, too.

Thursday Aug 7, 2014 #

6 AM

Stretching 15:00 [0]

7 AM

Bike - trainer 10:00 [1]

Riding while balancing cup of morning coffee.

C • Riding + balancing coffee 3

7 PM

Hiking 45:00 [1] 1.6 mi (28:07 / mi) +46m 25:49 / mi

To far end to check trail cut today. Looks like what I want. Heavy equipment now out of woods. Still a pile of logs left on the Landing.

Wednesday Aug 6, 2014 #

9 PM

Stretching 15:00 [0]

Stretches plus bike on trainer. Finally got the pedal over the top and cranked for 5 min.

Tuesday Aug 5, 2014 #

7 AM

Stretching 45:00 [0]

PT. Usual stretches and strength for the quad. Stationary bike, not quite a full circle. Up and down stairs.
Tested abduction of forearm (old injury). Was just over 10 kg on both arms. Last January is was under 5 kg on injured R arm, so major progress there despite some missing anatomy.

5 PM

Walking (Kingdom Valley) 1:00:00 [1] 1.8 mi (33:20 / mi)

Monday Aug 4, 2014 #

6 AM

Stretching 15:00 [0]

3 PM

Strength (Rec center) 1:00:00 [3]

Moderate effort. 2 sets x 20 reps on machines and crunches
2 x 5 pullups; easy on the triceps
2 x 100 wall wgts @ 15#; may have talked rec center into getting a SkiErg

5 PM

Strength 1 [5]

In a show of maximum Resistance training, went to the Landgrove Chocolate Fest and pigged out on various chocolate and cheese delicacies. Resistance part was not knocking everyone over on my way thru the food tables.

Sunday Aug 3, 2014 #

Note

Status of leg: Got rid of the brace this week. Can walk somewhat normally, except downhills are a challenge. Up stairs okay, can't bend L leg to go down them. Some strengthening exercises now in addition to ROM. Still a long ways until I'm running.

C • Excellent news 7

7 AM

Stretching 15:00 [0]

7 PM

Walking (Kingdom Valley) 1:00:00 [1] 2.0 mi (30:00 / mi)

In the Pines with chain saw cutting stumps flush with the ground. Nice for the trails; not so nice for the blade.

Then sowing grass seed on the Ridge Trail. Needs some smoothing, but got to stop erosion from all the rain. Can always touch up the grade later where required.

Saturday Aug 2, 2014 #

7 AM

Stretching 15:00 [0]

Friday Aug 1, 2014 #

6 AM

Stretching 15:00 [0]

Usual stretching plus 5 min hogtied with a strap to force range of motion in the knee.

« Earlier | Later »