Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Walking	27	13:34:14	50.11	(16:15)	80.64	(10:06)	231
Strength	20	12:40:00
MTB	4	3:40:31	46.51	(4:44)	74.85	(2:57)	980
Jogging	10	2:34:45	18.11	(8:33)	29.15	(5:19)	191
Stretching	12	2:28:00
Elliptical	5	2:10:24	13.26	(9:50)	21.34	(6:07)
Spin	4	1:10:15	23.77	(2:57)	38.25	(1:50)
Physiotherapy	1	1:00:00
Running	1	22:54	3.11	(7:22)	5.0	(4:35)	50
Total	31	39:41:03	154.86		249.23		1452
[1-5]	31	39:08:03

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Saturday Aug 31, 2013 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Back to hot and muggy ish.

Strength 45:00 [3]

Quick warm up routine then squats, lunges, pu's, TRX, shoulder presses, cleans, tris and bis. Then done.

Stretching 5:00 [0]

With roller.

Friday Aug 30, 2013 #

Jogging warm up/down (Alter g treadmill) 15:00 [2] 2.25 km (6:40 / km)

Before and after run.

Running (Alter g treadmill) 22:54 [3] 5.0 km (4:35 / km) +50m 4:22 / km

85% g and 75% effort for 5 km.

Thursday Aug 29, 2013 #

Walking 55:00 [1] 4.8 km (11:27 / km)

And to the MN State Fair; so BTDT! Hot out, plenty of walking and standing. Livestock, birthing center and DNR displays were best picks for me. Dietary deviation unfortunately was a requisite.

Wednesday Aug 28, 2013 #

Event: 2013 Laramie Daze

Walking 1:15:00 [1] 6.4 km (11:43 / km) +100m 10:52 / km

Gooseberry Falls loop to Fifth falls and down to lower falls loop, then Split Rock lighthouse, Lake Superior and Two Harbors. Big day touristing!

Tuesday Aug 27, 2013 #

Walking 20:00 [1] 2.0 km (10:00 / km)
(rest day)

Short break, putzing around Duluth and North Shore Lake Superior (aka doing the MN thing).

Monday Aug 26, 2013 #

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

W2D3 rehab 3 mins w/u 3x1 min between and 4 min w/d. Hot!

Jogging (Xc trail) 20:00 [2] 3.75 km (5:20 / km) +40m 5:04 / km

4x5min in the woods; heat index 105F so took it easy. Even so drenched at end.

C • what time of day are you ab... 2

Strength (PT) 24:00 [1]

Toe, foot, hip exes

Sunday Aug 25, 2013 #

Walking 25:00 [1] 2.5 km (10:00 / km)

Going to be a hot one. Fur coated critters inside today.

Walking 24:00 [1] 2.6 km (9:14 / km) +35m 8:39 / km

Heat index in heat stroke/ suicidal belt for today. Knees feeling a bit grumpy from heat and humidity, so bailed on planned bike ride- brisk walk outside; quite sweaty. At least some attempt at g and C6H12O6 management, so better than nothing.

Strength (PT) 12:00 [1]

Toe and foot exes plus foot and quad stretches. Followed up with 10/10/10 icing, US and massage.

Note

Summer days

Who's a big boy then?

Saturday Aug 24, 2013 #

Walking 27:00 [1] 2.45 km (11:01 / km)

Warming up early

Strength 45:00 [1]

Yard blitz before it gets too hot. 90F and t storms forecast.

Note

Food for thought.
http://www.theguardian.com/lifeandstyle/the-runnin...
Used to run bare foot many years ago in XC races for UWA when the soft sand trails of Kings Park dictated- never any other time. Which reminds me, the only time Ron Clark was beaten on domestic Australian soil was by a WA farmer named Jim Langford, running bare foot on a sandy course.

Walking warm up/down 10:05 [1] 1.0 km (10:05 / km)

W2D2 3 mins before and after and 3x1 between run efforts.

Jogging (Xc trail) 16:00 3.24 km (4:56 / km) +30m 4:43 / km

4x4mins. Heat index pretty high so took it steady and was glad for walk breaks.

Strength 22:00 [1]

Toe, foot and hips (clams, hydrants with tband 4x1 min each ex each side). Getting stronger in the gluts but man it burns at the end of each set.

Friday Aug 23, 2013 #

Walking 23:00 [1] 2.4 km (9:35 / km) +30m 9:01 / km
(rest day)

Early evening wind down

Strength (PT) 12:00 [1]

Toe and foot exes

Thursday Aug 22, 2013 #

Walking 25:00 [1] 2.4 km (10:25 / km)

LT walk - slowert than usual given the thinking distraction of work phone calls - just like O.

Walking warm up/down (Treadmill) 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km

W2D1 walk 2 run 3: 5x2 mins walk

Jogging warm up/down (Treadmill) 12:00 [2] 2.15 km (5:35 / km) +21m 5:19 / km

4x3 mins, focusing on foot mechanics: heel land to toe off.

C • Is that an intentional dire... 3

Strength 1:00:00 [3]

Core 10 mins, hip drills, legs with lunges squats leg raises hams etc with bosu ball and one sided weight for balance work. Arms and shoulders, finishing with inclined push ups to fatigue.

Stretching 15:00 [0]

With and without foam roller.

Wednesday Aug 21, 2013 #

Walking (Alter g treadmill) 16:00 [2] 2.6 km (6:09 / km) +26m 5:52 / km

Warm up at 90%g

Jogging (Alter g treadmill) 24:35 5.0 km (4:55 / km) +50m 4:41 / km

This is a sweet piece of gear. Anyhow 85% g at around 8m/m to get more time and pressure on legs/feet. No pain.

Strength (Rehab) 25:00 [1]

Foot (toe and foot rotation) plus hips (clams and hydrants with tband) and finished with roller.

Tuesday Aug 20, 2013 #

Walking warm up/down 26:58 [1] 3.0 km (8:59 / km) +30m 8:34 / km

Bailed on going outside today (90F, muggy) so to gym it was.
W1D3 rehab, so warm up then 3 mins walk with 2 mins run between.

Jogging intervals (Treadmill) 8:00 [3] 1.85 km (4:19 / km)

4x2 min running- felt OK.

Stretching 8:00 [1]

Legs with roller plus toe exes.

Note

Haven't been logging the daily 10 min ice bath, 10 min US and 10 min foot massage which all part of left foot therapy.

Monday Aug 19, 2013 #

Walking 20:30 [1] 2.2 km (9:19 / km)

Sweaty temps.

Spin warm up/down 16:20 [2] 10.0 km (1:38 / km)

Spinning the kinks out.

Strength 25:00 [1]

10 mins abs, then hip exes and drills with theraband (incl. 4x1min each side clams and hydrants)

Stretching 8:00 [0]

Roller work and big toe exes.

Sunday Aug 18, 2013 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Meandering

Walking 24:13 [1] 2.65 km (9:08 / km)

W1D2 power walk with purpose.

Jogging intervals (Trail rehab) 4:00 [3] 1.05 km (3:49 / km)

4x1min on grassy xc trails
Icing afterwards.

Strength 2:15:00 [2]

More walling, landscaping and finished.

MTB 35:40 [2] 13.4 km (2:40 / km) +185m 2:29 / km

Bit tired, but too nice not to get out for a short ride.

Strength (PT) 7:00 [1]

Toe and foot exercises with theraband.

Saturday Aug 17, 2013 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Slept in then had to hustle.

Strength 1:30:00 [2]

Lifting, carrying, pushing. Making a retaining wall plus steps to correct for soil erosion on the slope towards the park.

Friday Aug 16, 2013 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Summer days continue

Walking 20:13 [1] 2.14 km (9:27 / km)

W1D1 of rehab routine. Walk portions 4x 4 mins plus back home.

Jogging intervals (Rehab on trail) 4:00 [2] 0.86 km (4:39 / km)

Running portions of W1D1: 4x1min on soft level even xc trail. No issues. Abundance of caution, prudence, patience and discipline at play: sheesh!
Precautionary icing after.

C • Indeed, you are exemplary i... 6

Strength (PT) 5:00 [1]

Big toe exes.

Thursday Aug 15, 2013 #

Walking 20:00 [1] 2.2 km (9:05 / km)

Nothing like full wt bearing to test foot.
Anyhow am about to embark on the transition back to a full g running program starting tomorrow with 3x week walk /run for 20 mins as follows:
Week 1: 4min w/1 min r
Week 2: 3w/2r
Week 3: 2w/3r
Week4: 1w/4r

Strength (PT) 20:00 [2]

Toe, foot and hips: 3 sets each side x1 min toe raises, foot rotations, clams with band, hydrants with band.

Wednesday Aug 14, 2013 #

Jogging (Alter-g) 25:52 [2] 5.0 km (5:10 / km) +50m 4:56 / km

Warm up jog for 5 mins at 80%g, then up to 90%g and increasing speed to 7 m/m pace. Foot was OK.

Walking warm up/down (alter-g) 10:15 [1] 1.5 km (6:50 / km)

Cool down walk/jog.

Spin warm up/down 10:15 [1] 5.25 km (1:57 / km)

Leg loosener

Strength 55:00 [3]

Supersets legs then arms reps 4x15 : legs with squats (90#), lunges (30#), side lunges and balance ball lunges. Shoulder press (60#), pull ups, rows, pull downs, push ups, Russian twists with chop.

Stretching 10:00 [1]

Legs with roller.

Tuesday Aug 13, 2013 #

Walking 28:30 [1] 3.0 km (9:30 / km)

Walked up to visit the new TC running store on Bass lake Rd.

Elliptical warm up/down 15:00 [2] 2.54 km (5:54 / km)

New bit of gear, more like a running motion stride

Strength 30:00 [2]

Core with 10 mins abs then hip drills and foot exercises.

Stretching 5:00 [0]

Legs with roller.

Monday Aug 12, 2013 #

Walking 35:30 [1] 3.4 km (10:26 / km)

LT escape, extending the distance.

Elliptical 31:15 [2] 5.0 km (6:15 / km)

Variable program.

Stretching 12:00 [1]

Big toe exes and roller on legs

Sunday Aug 11, 2013 #

MTB (ST) 1:23:28 24.0 km (3:29 / km) +310m 3:16 / km

Cool rode, cool trail, cool woods. Stayed smooth through the esses.

Walking 28:00 [1] 2.5 km (11:12 / km)

Still very pleasant spring like conditions.

Strength (PT) 20:00 [1]

Toe raise on balance 2x5x30, foot rotations 3x20 (otb), clams and deep one-leg squat hydrants (btb), 2x5x1min.

Saturday Aug 10, 2013 #

Walking 26:00 [1] 2.4 km (10:50 / km)

Coolish out early

Strength 15:00 [1]

Pushing, lugging, pick up sticks (again)

MTB 36:33 [2] 13.25 km (2:46 / km) +185m 2:35 / km

Short ride (new baggy shorts).

Friday Aug 9, 2013 #

Spin warm up/down (Lemond) 21:15 [2] 13.0 km (1:38 / km)

A tad residual DOMS around gluts / hams but eased out nicely. Cadence high and 140-150W output.

Elliptical 23:45 [2] 3.8 km (6:15 / km)

Not too heavy an incline

Stretching 12:00 [1]

Toe stretches and foam roller on legs

Note

Have been using foot ice baths every evening to good effect: arch pain settling

Thursday Aug 8, 2013 #

Walking 24:30 [1] 2.4 km (10:12 / km)

Legs a bit stiff today. Good to shake out.

Strength (PT) 16:00 [1]

Toe raises 5x30s balance each leg. Ankle rotations (tband) 3x20. Clams (tband) 2x3x60s. Hydrants in deep 1 leg squat (tband) 2x5x30s.
Last few were painful!

Wednesday Aug 7, 2013 #

Jogging warm up/down (Alter g Treatmill (sp)) 25:18 4.0 km (6:20 / km)

Ok that was fun. Novelty factor yes, but also first time running since early July. Played with weight and speed; started at 65%g @walking pace and built to 80%g and 7:30 m/m pace. no discomfort. Added some PT and then ice bath afterwards to reduce any potential inflammation in foot. Good to go. Literally felt like running on air - apparently 10% g reduction, equivalent to 0.5 mph increments.

C • running on the moon 5

Stretching (PT) 35:00 [1]

15 mins passive stretching legs and feet, 20 mins active exes with hip drills

Strength 1:00:00 [3]

Abs, legs (lunges, squats, gluts and hams), arms (shoulders, rows pu to fatigue) with balance elements for all. Feel like I am making progress again.