Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FletchLives

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Strength Training9 26:20:00 3.25 5.23 8
  Trek/walk20 13:58:00 48.4(17:19) 77.89(10:46) 286
  MTB7 11:41:00 157.4(4:27) 253.31(2:46) 433
  Cyclops Spin11 6:56:20 96.4(4:19) 155.14(2:41)
  Yoga13 6:06:00
  Running8 3:40:05 23.3(9:27) 37.5(5:52) 153
  Paddling1 2:15:00 7.6(17:46) 12.23(11:02)
  swim1 25:00 0.25(1:40:05) 0.4(1:02:11)
  Total63 71:21:25 336.6 541.7 880
averages - sleep:6.2 weight:175.2lbs

«»
8:00
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday May 30, 2011 #

7 AM

MTB 3:30:00 [3] 49.0 mi (4:17 / mi) +150m 4:15 / mi
slept:6.0

"They" weren't joking when they said "wind advisory!" Good ride...not incredibly fast and mostly paved, but lots of hills and wind...was nearly knocked over a couple times.
4 PM

Trek/walk 17:00 [1] 1.0 mi (17:00 / mi)

A walk with family before dinner (pizza/beer...and salad)...don't worry the kids didn't get any Blue Moon. :)

Sunday May 29, 2011 #

7 AM

Trek/walk 3:50:00 [3] 18.0 mi (12:47 / mi) +70m 12:38 / mi
slept:5.9 weight:173.8lbs shoes: XT Wings 2

Not sure what to call this workout...power trek(~50%)...AR shuffle(~30%)...long run(~20%)...all of the above. Sections of this were definitely 4 and of course a little at the 2 intensity level. I traveled on pavement, gravel, grass, and muddy single track.

My feet got wet in the dew and one small creek crossing and once they started heating up I had some hot spots starting on the balls of my feet by the end...time to get some hydropel!

I think/hope this is proof that I can handle mileage...with little to no soreness!

Bike 40-60 tomorrow!
3 PM

MTB 9:00 [2] 1.3 mi (6:55 / mi) +3m 6:52 / mi

pulled Turner to the pool and back.

swim 25:00 [1] 0.25 mi (1:40:05 / mi)

Recreational/family pool time. Floaties and tossing my boys in the water...guess this could just be a light strength workout!
9 PM

Yoga 20:00 [3]

stretching/rolling/TP/massage...

Saturday May 28, 2011 #

8 AM

Strength Training 8:00:00 [3] 0.5 mi (15:59:37 / mi) +8m 15:14:11 / mi
slept:7.0 weight:174.7lbs

Laid concrete block wall in old basement foundation...sore!

Friday May 27, 2011 #

6 AM

Yoga 15:00 [2]
slept:7.0

rolling/massage/trigger point

Thursday May 26, 2011 #

6 AM

Strength Training 20:00 [3]

Short circuit of pushups, tris, situps and stretching/rolling
6 PM

Trek/walk 25:00 [2] 1.2 mi (20:50 / mi)

Mowing...

Yoga 15:00 [2]

rolling, massage
7 PM

Running 17:30 [4] 2.1 mi (8:20 / mi) +3m 8:18 / mi
slept:6.5 weight:173.3lbs shoes: XT Wings 2

Nice pace on the first mile(7:20), but during the trip home I got some tightness in my calf and didn't feel the necessity to push through it...so backed off and intermixed walking.

Cyclops Spin 1:30:00 [2] 20.0 mi (4:30 / mi)

cycled in front of movie...tight and tired.

Wednesday May 25, 2011 #

9 PM

Yoga (trigger point) 36:00 [3]

I finally caved and purchased the Trigger Point Performance equipment (footballer, quadballer, etc.)

Worked out some intense knots!

Cyclops Spin 26:00 [4] 7.1 mi (3:40 / mi)
slept:6.75

Very high cadence workout...mid/low gear spinning!
10 PM

Cyclops Spin warm up/down 4:00 [2] 0.6 mi (6:40 / mi)

Monday May 23, 2011 #

6 AM

Strength Training 15:00 [3]

quick circuit...pushups, situps, triceps, leglifts, planks and stretching.
12 PM

Trek/walk (power trek/shuffle) 55:00 [3] 3.8 mi (14:28 / mi) +60m 13:48 / mi
slept:8.1 (rest day)

I was going to consider this a rest day, but will just call it "light!"

40lb pack...only minimal tightness.
7 PM

Trek/walk 25:00 [2] 1.3 mi (19:14 / mi)

9 PM

Cyclops Spin 18:00 [3] 4.1 mi (4:23 / mi)

10 PM

Yoga 25:00 [2]

stretching and lots of foam rolling...

Sunday May 22, 2011 #

9 AM

MTB (gravel road - hills) 2:55:00 [4] 43.5 mi (4:01 / mi) +150m 3:59 / mi
slept:6.0 weight:175lbs

Good ride...not as long or early as I would have liked. It was hot and I needed to get back to help with family stuff. I was supposed to start by 7, but a late night of tornado sirens and kids up at 4am stimied my efforts...
1 PM

Trek/walk 40:00 [2] 1.75 mi (22:52 / mi) +10m 22:28 / mi

Family hike at Ernie Miller nature park and a stroll through the local bigbox store.
6 PM

Trek/walk 15:00 [3] 0.5 mi (29:59 / mi)

chased Turner on his bike, while making icecream in one of those camping balls. It was essentially like lifting/shaking a 7lb. medicine ball of milk and ice until it froze...actually shaking lasted closer to 30 minutes.

Saturday May 21, 2011 #

7 AM

Running 1:15:00 [3] 7.7 mi (9:44 / mi) +50m 9:33 / mi
slept:6.2 weight:173.4lbs shoes: XT Wings 2

Longest, least sore (painful) run post LBL...still moving upward!
9 AM

Trek/walk warm up/down 40:00 [3] 1.6 mi (25:00 / mi) +3m 24:51 / mi

Post run mow, trim, weed, fertilize...
3 PM

MTB 1:17:00 [3] 15.4 mi (5:00 / mi) +70m 4:56 / mi

Easier paced SS trailer pull this afternoon. Saw prairie rattler, paint box turtle, and a large black(King?) snake. Of course went Trainspotting...

Friday May 20, 2011 #

6 PM

Trek/walk 20:00 [2] 0.75 mi (26:40 / mi)
(rest day)

Short walk with family.

Thursday May 19, 2011 #

5 PM

Note

ART appt...we released a very tight left sacrum...It's still sore...I felt completely disconnected from my lower half for a few hours, but lots of water, a spin, and epsom salts soak and I feel better than I have in awhile. Still tight hammies/calves though.
8 PM

Cyclops Spin 55:00 [3] 13.0 mi (4:14 / mi)

Wednesday May 18, 2011 #

6 PM

Trek/walk 25:00 [3] 1.5 mi (16:40 / mi)
shoes: XT Wings 2

shuffle to the park and back with sons.
9 PM

Yoga 1:15:00 [3]

Yoga for athletes vid...additional stretching, massage, and foam rolling...tight hammies and calves this week.

Tuesday May 17, 2011 #

12 PM

Running 38:00 [3] 3.8 mi (10:00 / mi) +60m 9:32 / mi
slept:6.0

slower run...kinda sore...but I may have discovered something...very tight left hammie (doesn't hurt, but is pulling on right hip flexor)
6 PM

Trek/walk 28:00 [3] 1.5 mi (18:40 / mi) +5m 18:29 / mi

Walk with kids...tired tonight

Monday May 16, 2011 #

12 PM

Trek/walk 43:00 [3] 3.6 mi (11:57 / mi) +50m 11:27 / mi
slept:6.0

Power walking, AR Shuffle, and some running bursts...no issues!
9 PM

Yoga 25:00 [2]

stretching, massage, ice...ART worked me over good.

Sunday May 15, 2011 #

7 AM

MTB 2:05:00 [4] 30.0 mi (4:10 / mi)

Went for a ride with one of my parent's neighbors doing the DK200. He worked me over pretty good...pavement, gravel and roughly a third singletrack.
9 AM

Yoga (stretching) 15:00 [2]

10 AM

Strength Training 4:30:00 [3] 1.0 mi (4:30:03 / mi)

-Finished stone patio (cut and laid stone slabs, shoveled man-sand & dirt)
-Hauled limbs to the burn piles

Saturday May 14, 2011 #

9 AM

Strength Training 5:00:00 [3] 0.25 mi (20:01:00 / mi)
slept:6.2 weight:175lbs

Laid stone wall
3 PM

Trek/walk 1:30:00 [2] 1.5 mi (1:00:00 / mi) +18m 57:51 / mi

Gathered/pulled braches to burn pile.

Friday May 13, 2011 #

5 PM

Trek/walk 30:00 [2] 0.8 mi (37:31 / mi)

Had to mow...
9 PM

Yoga 25:00 [2]
(rest day)

stretching, massage

Thursday May 12, 2011 #

11 AM

Note
slept:4.7 weight:175lbs

ART appt.

Everything is moving better...he didn't indicate a rest day...he's confident we'll get me back to form in the following weeks. Did I mention this guy works with the KC Chiefs, KU track & CC, as well as Ironman athletes (knows what he's doing).
8 PM

Cyclops Spin 1:06:00 [3] 15.5 mi (4:15 / mi)

Worked late on a project submittal at the office, so my workout time (length) suffered...
9 PM

Yoga 25:00 [1]

stretching, rolling, massage

Wednesday May 11, 2011 #

Yoga (Stretching) 20:00 [1]
slept:5.2 weight:176.8lbs

8 PM

Cyclops Spin 40:00 [3] 10.0 mi (4:00 / mi)

-Hard 6 miles (~16mph)
-1 mile of alternating single leg spins
-3 miles of easy cool down while chatwith parents on phone (~10mph)
9 PM

Yoga 35:00 [2]

stretching, a few basic poses, and lots of massage

Strength Training 10:00 [3]

single leg squats and prone straight leg lifts...focusing on reacctivating glutes (to balance out quads)
10 PM

Running 29:05 [3] 3.3 mi (8:49 / mi) +10m 8:44 / mi

Good run!...leg got a little tight midway, but stretching while out seemed to help alleviate and keep it from firing any pain signals...i.e. it seems to be getting better (albeit not as fast as I'd like).
C • Good news 5

Tuesday May 10, 2011 #

12 PM

Trek/walk 41:00 [3] 3.1 mi (13:14 / mi) +40m 12:43 / mi
slept:6.3 weight:175.6lbs shoes: XT Wings 2

Power trek, AR shuffle and a couple running bursts. Leg still felt 'odd,' but no ache or stabbing pains. Stretched pretty good just shy of 1.5 miles. Will test it again on a run (~4-5miles) tomorrow.
9 PM

Cyclops Spin warm up/down 12:30 [3] 3.1 mi (4:02 / mi)

Strength Training 35:00 [2]

pushups, situps, curls and paddling specific rows and twists.

Monday May 9, 2011 #

5 PM

Note
slept:6.5

ART Session...siatic nerve flossing!
9 PM

Cyclops Spin 56:00 [2] 12.0 mi (4:40 / mi)

Just an easy spin.
10 PM

Yoga 35:00 [2]

stretching, tennis ball rolling, massage, and electrical muscle stimulation

Sunday May 8, 2011 #

10 AM

MTB 30:00 [3] 6.2 mi (4:50 / mi) +20m 4:47 / mi
slept:7.3

Pulled Turner in the trailer to the park and back.
7 PM

Trek/walk 10:00 [1] 0.5 mi (20:00 / mi)

10 PM

Running 30:00 [3] 3.3 mi (9:05 / mi) +10m 9:00 / mi

Good run...leg started to act funny midway, but I stopped to stretch and walk for a minute...leg to okay the rest of the time. By pressing on my outer glute, I was able to reduce IT pressure.

Saturday May 7, 2011 #

9 AM

Strength Training 7:00:00 [3] 1.5 mi (4:40:00 / mi)
slept:6.5 weight:176lbs

6hrs - Broke, hauled (carried), and helped lay ~2 tons of cut and quaried limestone patio...
1hr - hauled and stacked dead tree branches and firewood

This being written on Sunday...I can officially say I'm sore.

Friday May 6, 2011 #

6 AM

Strength Training 30:00 [3]
slept:7.0 weight:176.6lbs

3 set x 20:
Pushups, situps, tricep pushups, curls, lat rows, lat press, delt rows

Foam roll calves...not the upper legs...yet!

I'm not going to let things slow me down!
12 PM

Trek/walk 21:00 [3] 1.4 mi (15:00 / mi)

I can't stand still!!!

I went out during lunch...my psoas area was a little tender, but loosened up through the walk...no pack yet.
10 PM

Cyclops Spin 36:20 [3] 8.0 mi (4:32 / mi)

Thursday May 5, 2011 #

5 PM

Note
slept:6.5 weight:176lbs (injured) (rest day)

Saw a different ART practioner...He said he thinks my quad is the culprit, iritating the IT and causing the other area to over compensate. He wants me to rest and go light over the weekend, but wants me to test it (run) on Sunday before our follow up on Monday. He suspects it may be too much time in the bike cockpit (knee bent) vs running (leg straightened). Not sure. Although I've been sounding frustrated, I'm confident that this mysterious "injury" will be solved in time to be ready. I just can't keep up with KP's training volume.

I will continue to post updates.

Wednesday May 4, 2011 #

7 PM

Trek/walk 20:00 [1] 0.75 mi (26:40 / mi) +5m 26:08 / mi
slept:7.0 weight:175.6lbs (injured)

So...I went to the ART/Chiro today. And considering I've been dealing with hip/glute/groin/IT (LEG) pain that seems to be associated with nerves, he worked through stuff again, and told me to take a week or so off...COMPLETELY! I'm frustrated and don't know what to do. Any run over 2 miles aggrevates my 'condition' (which we don't know what it is...). I'm going to rest and get additional advice. Please pray for understanding, knowledge, healing.

Tuesday May 3, 2011 #

11 AM

Running 14:00 [3] 1.5 mi (9:20 / mi) +5m 9:14 / mi
shoes: XT Wings 2

12 PM

Trek/walk 18:00 [2] 1.1 mi (16:22 / mi) +15m 15:42 / mi
slept:5.75 weight:175lbs shoes: XT Wings 2

6 PM

Trek/walk 45:00 [2] 2.75 mi (16:22 / mi) +10m 16:11 / mi

Monday May 2, 2011 #

9 PM

Cyclops Spin warm up/down 12:30 [2] 3.0 mi (4:10 / mi)
(rest day)

Running 9:30 [3] 1.1 mi (8:38 / mi) +5m 8:31 / mi
slept:5.0 (rest day)

Sunday May 1, 2011 #

11 AM

Paddling 2:15:00 [3] 7.6 mi (17:46 / mi)
slept:4.4 weight:176.8lbs

Paddled at Smithville Lake...tested the sail, it needs some modifications, but I think next time out will be more successful!
1 PM

Running 7:00 [2] 0.5 mi (14:00 / mi) +10m 13:11 / mi

2 PM

MTB 1:15:00 [3] 12.0 mi (6:15 / mi) +40m 6:11 / mi

Smithville Lake Trails...fun singletrack & fast pavement before rushing back for dinner with fam!

« Earlier | Later »