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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 24, 2019:

activity # timemileskm+m
  cross training8 5:56:00 5.0 8.05
  hiking2 1:15:00
  orienteering1 47:07
  Total9 7:58:07 5.0 8.05
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

orienteering 47:07 [2]

Walked yellow because it was safest for the quad. No pain, feels weak when I jog on it tho.

cross training 30:00 [2]

Core/hip/glute and stretching

Saturday Mar 23, 2019 #

6 AM

cross training (water running) 45:00 [3]

10 min w/u
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d
11 AM

hiking 45:00 [2]

Hike to the finish to cheer in the team

Friday Mar 22, 2019 #

hiking 30:00 [2]

Trying to find a pair of glasses in the woods

cross training 35:00 [3]

Stretching and hip/core/glute

Thursday Mar 21, 2019 #

1 PM

cross training (water running) 20:00 [3]

No pain. Will be doing this in the hotel pool this weekend (still going to the meet, just not running or walking)
4 PM

cross training 1:00:00 [3]

Warmup:
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges

Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest

Stretching routine to close

Wednesday Mar 20, 2019 #

cross training 45:00 [2]

20 min EZ elliptical at trainers orders, followed by prescribed core/hip routine and stretching. It is much easier to walk than yesterday. Hoping this means a quick recovery.

Tuesday Mar 19, 2019 #

cross training 1:10:00 [4]
slept:5.0

A. Warm Up:

800m Assault Bike then

5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans

then

Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts


B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups

C. 20 min elliptical into
Tabata Arms-only Assault Bike

Note
(injured)

After follow-up with trainer: no running for over a week, no Flying Pig this weekend, only elliptical or aqua running. If quad remains painful in a week they'll have to reevaluate for a stress fracture due to history of fractures.

Monday Mar 18, 2019 #

cross training 36:00 [3] 5.0 mi (7:12 / mi)

Checked in with the trainers, no fracture. Will be going in for cupping tomorrow morning (got out of dry needling, thank god). Still cannot run without a lot of pain so did elliptical instead.

cross training 15:00 [2]

Foam rolling + stretching

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