Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jul 31, 2013:

activity

time

miles

biking

17:07:49

222.15

357.51

strength/stretching

14:23:00

orienteering

48:13

2.8

(17:15)

4.5

(10:43)

16c

Total

32:19:02

224.95

362.01

16c

averages - sleep:7.2

3:11

0:00

» now

Wednesday Jul 31, 2013 #

6 AM

biking (mtn bike - roads) 28:00 [2] 5.2 mi (11.1 mph)
slept:6.75 (injured)

Rode to South Park, did Dog Days #14, then rode back

strength/stretching (Dog Days) 15:00 [1]

at South Park. No PT drills, just Dog Days stuff led by Kenny Baldwin; skipped doing any pushups.

11 AM

strength/stretching (PT) 55:00 [1]
(injured)

Ortho Kansas - worked with Freivogel on exercises, added a few more routines. He agreed the problem is a combo of the osteitis pubis and muscle strains including the adductor longus, adductor magnus, gracilis, & sartorius. Recommended skipping an MRI for now, do 2 more weeks of PT.

Tuesday Jul 30, 2013 #

6 AM

strength/stretching (PT) 25:00 [1]
(injured)

strength/stretching (Dog Days) 15:00 [3]
(injured)

Dog Days #13
Drove to the stadium. Meant to be the last Dog Days workout at the stadium when track will be removed. Chance we might get one more time Thur.

Monday Jul 29, 2013 #

6 AM

strength/stretching (PT) 25:00 [1]

at home - did physdical therapy exercises. Raining so I skipped Dog Days (heard they still met under the stadium).

Sunday Jul 28, 2013 #

8 AM

biking (road bike) 2:41:52 [2] 34.7 mi (12.9 mph)
slept:8.0 (injured) shoes: Shimano (bike)

Rode with Dee and Grover Everett to Lecompton, then west to US 40 near Big Springs. Then turned around and went back home. Temp: 65F, sunny, mild wind from NNE. Pleasant day for a ride. Wore a 2nd long sleeve shirt over jersey going out.

strength/stretching (pt) 30:00 [1]

Tried the bridge exercise with one set with the left leg straight keeping the pelvis straight and not rotating or with extra movements. Less strain on the pubis symphosis. PT suggested I not do the straight-leg bridge if it was too much strain.

Friday Jul 26, 2013 #

6 AM

strength/stretching (PT) 30:00 [1]
slept:7.75 (injured)

Thursday Jul 25, 2013 #

6 AM

strength/stretching (PT) 17:00 [1]
slept:6.5 (injured)

PT exercises with bands and straps at home, then more after Dog Days at home

strength/stretching (Dog Days) 25:00 [3]

Dog Days #12

biking (mtn bike - roads) 25:30 [2] 4.6 mi (10.8 mph)

to stadium and back

In afternoon went to see Dr Pro, clavicle is not healing fast enough. Got to quit sleeping on right shoulder and no more pushups. PT said to ease up on the bridge exercises (no straight left leg, keep both legs bent). Next Wed, decide if an MRI is needed. Psoas, sartorius, adductor muscles - still not healing fast enough.

Wednesday Jul 24, 2013 #

6 AM

strength/stretching (PT) 25:00 [1]
slept:6.75 (injured)

25 min all before bike ride. Took day off.

biking (road bike) 2:07:00 [2] 30.5 mi (14.4 mph)
shoes: Shimano (bike)

Rode to South Trafficway - north then south to Clinton SP including as many loops and back thru Outlook Park, then back taking extra loops around Fall Creek. Wanted to get over 30 miles today. Stiff neck and shoulders. Getting more of a hunch back p-artly because I want to avoid any chance of dizziness when laying down and prop my head on a pillow. OR doing Dog Days always keep my head off the ground whenever doing exercises on my back. Not good for posture, but don't like vertigo/dizziness. Got to look up back strengthening exercises again. Nice ride, tired.

Tuesday Jul 23, 2013 #

6 AM

strength/stretching (PT) 5:00 [1]

PT at home with bands/straps

biking (mtn bike - road) 25:30 [2] 4.6 mi (10.8 mph)
shoes: Brooks Ghost3-2010

biked to stadium and back

strength/stretching (Dog Days) 28:00 [1]

more PT drills and Dog Days (#11 - I will run out of days to get to 30 this year)

Monday Jul 22, 2013 #

6 AM

strength/stretching (Dog Days) 37:00 [3]
slept:7.0 (injured) shoes: Brooks Ghost3-2010

Drove to Dog Days (#10)
Did some of the PT exercises at home before going to stadium. Finished at PT drill (sidesteps with elastic band x 8).

Sunday Jul 21, 2013 #

9 AM

orienteering race (walking) 48:13 [1] ** 4.5 km (10:43 / km) +60m 10:03 / km
16c slept:7.25 (injured) shoes: Mizuno Cabrakan

Sunflower State Games Orienteering at Clinton Lake - Overlook Park. Walked the long course (3.4k) with my camera. Still not able to run though biking is OK. Glad to see Fritz and his Dad out today. Reta Roe did a nice job setting a trails course with route choices.

Photos

8 PM

strength/stretching (PT) 33:00 [1]

allowed more rest time between sets of PT drills

Saturday Jul 20, 2013 #

11 AM

biking (road bike) 1:20:00 [3] 19.7 mi (14.8 mph)
slept:7.0 shoes: Shimano (bike)

Later start due to light morning rain and catching the Tour with its new summit climb and last day in the mountains.
To Clinton Overlook, then to Arboretum and back to South Trafficway bike path and back home. At tempo but didn't think would would work as hard at first since we came back from Garrison Keillor (Starlight) about midnight. Rpm: 86.6

strength/stretching (PT) 25:00 [1]

A few of the mat exercises before the ride, then after showering, did the one-leg and sidestep drills which worked up sweat again. The physical therapy exercises are a little more work than I expected, but it seems to be improving the groin/sartorius area. Still can't do a bike stand since there's not enough strength to put full weight on the right leg.

Friday Jul 19, 2013 #

6 AM

biking (road bike) 59:00 [3] 14.25 mi (14.5 mph)
slept:7.0 shoes: Shimano (bike)

To Clinton Pkwy & S Trafficway. Nice to be back on a road bike.

9 AM

strength/stretching (PT) 1:00:00 [1]

At Ortho Kansas - Randy F. gave me more exercises to do and said to be sure to rest between sets. Going to need 45 min to do it all now and harder to sneak in what I need to do at Dog Days.

Thursday Jul 18, 2013 #

6 AM

strength/stretching (PT) 17:00 [1]

PT for sartorius - at home and before Dog Days

biking (mtn bike - roads) 25:30 [2] 4.6 mi (10.8 mph)

to stadium and back - fastest time to date for both ways

strength/stretching (Dog Days) 25:00 [1]

Dog Days #9

Wednesday Jul 17, 2013 #

6 AM

biking (mtn bike - roads) 29:00 [2] 5.4 mi (11.2 mph)
shoes: Brooks Ghost3-2010

Biked to South Park & back

strength/stretching (Dog Days) 15:00 [1]

Dog Days #8 - short workout before Red Dog sent everyone running. I rode back.

strength/stretching (PT) 25:00 [1]
slept:7.0

before going to South Park and after work.

Tuesday Jul 16, 2013 #

6 AM

strength/stretching (PT) 10:00 [1]

PT exercises with elastic bands, pillow and strap (actually an old tubular bike tire) before going to Dog Days where I can do the other PT drills without props.

biking (mtn bike - road) 26:30 [2] 4.6 mi (10.4 mph)
shoes: Brooks Ghost3-2010

again about 14 min going to the stadium, and 12:30 going home

strength/stretching (Dog Days) 32:00 [1]
shoes: Brooks Ghost3-2010

10 more minutes of PT drills and Dog Days (#7) calisthenics and stretching

Monday Jul 15, 2013 #

6 AM

biking (mtn bike - road) 26:00 [2] 4.6 mi (10.6 mph)
slept:7.0 shoes: Brooks Ghost3-2010

14 min ride to stadium
12 min back

strength/stretching (Dog Days) 37:00 [1]

Dog Days #6 - lots of calisthenics and stretching and did most of PT drills (those not needing an elastic or strap).

Sunday Jul 14, 2013 #

8 AM

biking (road bike) 1:44:00 [3] 25.7 mi (14.8 mph)
slept:8.0 (injured) shoes: Shimano (bike)

left about 7:45; temp 70F. Wind from SE, mild. Sunny. Nice day for a ride. Did the Autour Mont Bleu route counterclockwise which gave more protection from the wind. Went down from campus and took Indiana going by the crash site. City streets are rough in several places; need to be more alert than out in the country. No standing on the pedals, and geared down appropriately to spin up hills. Getting stronger on the bike using more of the big chain ring.
82 rpm

strength/stretching (PT) 20:00 [1]

Saturday Jul 13, 2013 #

3 PM

strength/stretching (PT) 30:00 [1]
slept:7.0 (injured)

Randy Freivogel gave me a few more exercises to do. 30 minutes it took.
Earlier in the day went with Dee to the Horsethief 5K. Harder to shoot an event when I can't run to the next spot to take a photo before the runners come by again. Eudora has a nice snaking course in the first 1 mile.

Friday Jul 12, 2013 #

6 AM

biking (road bike) 58:44 [2] 14.3 mi (14.6 mph)
slept:7.0 (injured) shoes: Shimano (bike)

to Clinton Pkwy T via bikepath. Felt stronger, using the big ring today; mild wind from SE. Perfect weather, slightly cool at the start but warmed up going up Lawrence Ave. PT next at Ortho Kansas, then off to Olathe to see a Jones run the 100m (cousin of Lolo?).

Thursday Jul 11, 2013 #

6 AM

biking (mtn bike - roads) 27:00 [2] 4.6 mi (10.2 mph)

biked to stadium and back. Groin sore after Dog Days

strength/stretching (Dog Days) 25:00 [1]
(injured)

calis, stretching and PT stretches at home

DD #5

Wednesday Jul 10, 2013 #

6 AM

biking (mtn bike - roads) 31:00 [1] 5.5 mi (10.6 mph)
slept:7.0 (injured) shoes: Brooks Ghost3-2010

Rode to South Park for Dog Days (#4, not going to make the 30 days this summer to earn a shirt), did the exercises, then rode back. About 70F, betas the 102 yesterday.

strength/stretching (Dog Days) 25:00 [1]

11 AM

biking (stationary) 10:00 [2] 4.0 mi (24.0 mph)

at Ortho Kansas - 10 min on stationary bike before rest of PT

strength/stretching (PT) 20:00 [1]

bridges, ball squeeze with knees, straight leg raises, hip flexion, hamstring stretch - straight and to the side, 1-leg balance

Tuesday Jul 9, 2013 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
(injured)

Dog Days #3 - drove to the stadium - did the calisthenics, but should lay off pushups and any strain on the right shoulder. Planks feel OK.

Monday Jul 8, 2013 #

6 AM

biking (mtn bike - roads) 13:30 [3] 2.5 mi (11.1 mph)
(injured) shoes: Brooks Ghost3-2010

Rode mtn bike to KU stadium to do Dog Days #2. Toe straps with old running shoes saves having to change out of cleats. Good ride.

strength/stretching (Dog Days) 26:00 [1]
shoes: Brooks Ghost3-2010

Did all the calis and stretching that did not cause pain in the right should or groin or hip - about 75%. Left when they started drills across the football field and rode home.

biking (mtn bike - roads) 13:30 [1] 2.5 mi (11.1 mph)
slept:7.5

Sunday Jul 7, 2013 #

11 AM

strength/stretching (PT) 8:00 [1]

biking (road bike) 1:07:00 [2] 15.6 mi (14.0 mph)
slept:7.5 (injured) shoes: Shimano (bike)

I helped with registration/packet pickup for the Lizard (Under the Skillet) Ride from 6 am to 9 am. Dee rode partway with Grover Everett & Dave Gardner.
Decided last night I needed to ride every day - a little more each time. Went out to Free St HS, then took the bike path north until I saw the crane for the Rock Chalk Park construction site, turned around and rode to Clinton Parkway, then back home. Wind - mild from S. Can't put full weight on the right groin area yet, but it was a good ride.
One Aleve pill at 2 pm.

Saturday Jul 6, 2013 #

7 AM

biking (road bike) 48:13 [1] 8.8 mi (11.0 mph)
slept:7.0 (injured) shoes: Shimano (bike)

Rode to Lied Center to see Dog Days - uphill along Iowa was OK, no pain.
Then down 15th, up to Jayhawk Blvd to see road construction, then down Indiana to see spot where I crashed a month ago, then to farmers market and home. Some stiffness in the hip; can't put a lot of weight on the right leg. Improving each day.

strength/stretching 7:00 [1]

PT exercises while catching the Tour de France. Quintana, Porte and Froome amazing today.

Friday Jul 5, 2013 #

6 AM

strength/stretching 11:00 [1]
slept:7.0 (injured)

recommended exercises from PT for the sartorius muscle injury from the bike fall. Shoulder and hip (outside) are pretty much OK. The muscle tear is the problem before I can get back to hard riding or running.

biking (road bike) 29:00 [1] 5.9 mi (12.2 mph)
shoes: Shimano (bike)

Got on the bike to test my fitness to ride - so just easy going around the neighborhood avoiding any climbs. Surprising that the outside of the right hip was tightening up, but it's been a month since I've done anything. Encouraging. Need a new helmet (cracked) and cycling shorts (one rip).

Looks like a training lot again.

Thursday Jul 4, 2013 #

strength/stretching 8:00 [1]
(injured)

Went with Dee to Lenexa for your annual 4th of July race.
Got back and did the PT exercises.

Wednesday Jul 3, 2013 #

strength/stretching (Dog Days) 30:00 [1]
(injured) shoes: Brooks Ghost3-2010

Went to Dog Days held at the LHS football field - Day #1 for me, as some people have already done their 20-25 days to earn a shirt for the summer. No running, but did a good 50% of Red Dog's drills and did my PT exercises on the side.

Tuesday Jul 2, 2013 #

11 AM

strength/stretching 12:00 [1]
(injured)

at OrthoKansas - PT with Randy Freivogel. After evaluation, decided the main problem was the sartorius muscle. Everything else was healing OK - clavicle (doctor gave OK to bike ride), hip rarely sore. Swelling in right foot almost all gone.
Exercises:2x10 bridges, 2x10 pillow squeez, 2x10 rt straight leg lift, 12 hip circles, clockw /ccw, 2x10 knee lifts with green elastic band.
Homework for the next week.

biking (stationary) 12:00 [2]

"variable hill setting - easy rpm 100+, on "hills" 90+. Felt good to exercise again.

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