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Training Log: Wyatt

In the last 7 days:

activity # timemileskm+m
  Running7 3:46:29 17.96(12:37) 28.91(7:50) 354
  Total7 3:46:29 17.96(12:37) 28.91(7:50) 354
  [1-5]6 3:40:11
«
1:17
0:00
TuWeThFrSaSuMo

Sunday May 22 #

1 PM

Running 29:33 intensity: (9 @0) + (1:16 @1) + (11:07 @2) + (7:30 @3) + (9:17 @4) + (14 @5) 3.22 km (9:10 / km) +124m 7:42 / km
ahr:150 max:175

Saturday May 21 #

Note

Strength set update - bringing forward this with PF specifics

At least once a day:

  • Deep Tissue - Ball on foot & maybe R-upper-quad, R-IT, L/R hamstrings, R-foot ball-roll/step-pad
  • Stretch

    • Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here)
    • Active stretch lunge, R/L/R, esp. focused on R-hip flexor
    • Active IT cross-leg squats, incl. focus on R-inside-achilles
    • Static calf stretches, R/L/R - Straight, then bent knee, front foot diagonal in front (focus on inside achilles)

  • Floor Strength

    • 30e hip bridges, 2-leg up, 1-leg ecc. drops
    • 50+ situps - air bicycle with straight leg drop (ecc. hip flexor)
    • 20+ push ups (core)
    • Alternate

      • 10e side hip adductions - arch high then upper leg high (or side plank)
      • 50, R, side hip adductiton, with heel back 1-foot, against wall

    • 10x5sec R-hip outer rotation (while sitting in chair, rotate R-lower leg out)
    • 3x10 arms front, elastic band pull to arms side

  • Sit Strength

    • 50 R foot pull toe to inside with band tension

  • Stand Strength

    • 50e Clock-squats
    • 50b Calf raises, with shoes back so only toes on platform

  • Deep Tissue - Ball on foot - and maybe R-IT/ham/Quad/foot


For:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)
- (R) PF
1 PM

Running 30:00 intensity: (9 @0) + (2:17 @1) + (9:46 @2) + (8:31 @3) + (9:17 @4) 3.66 km (8:12 / km) +81m 7:23 / km
ahr:150 max:173

Friday May 20 #

12 PM

Running 29:48 intensity: (10 @0) + (1:27 @1) + (16:52 @2) + (7:28 @3) + (3:51 @4) 3.34 km (8:56 / km) +54m 8:15 / km
ahr:145 max:174

9 PM

Running 1:27 [0] 0.0 km (24:10:00 / km)
ahr:52 max:62

Thursday May 19 #

9 AM

Running 28:26 intensity: (6:27 @1) + (16:37 @2) + (5:22 @3) 3.67 km (7:45 / km) +12m 7:37 / km
ahr:135 max:158

Wednesday May 18 #

4 PM

Running 1:17:49 intensity: (3:17 @0) + (14:37 @1) + (53:15 @2) + (6:40 @3) 10.97 km (7:06 / km) +60m 6:54 / km
ahr:132 max:157

Tuesday May 17 #

8 AM

Running 29:26 intensity: (1:06 @0) + (16:03 @1) + (11:50 @2) + (27 @3) 4.04 km (7:17 / km) +24m 7:04 / km
ahr:120 max:140

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