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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Road bike8 11:48:52 160.81(4:24) 258.8(2:44) 2277
  paved running8 6:52:18 28.3(14:34) 45.54(9:03) 536
  rowing machine25 4:49:13 40.57(7:08) 65.28(4:26)
  Exercises18 3:31:00
  orienteering1 1:03:39 3.37(18:53) 5.42(11:44) 2238 /9c88%
  Total44 28:05:02 233.05 375.05 30368 /9c88%
  [1-5]44 27:04:38
averages - sleep:7.4 weight:145lbs

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Friday Apr 30, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0

25pushups,20situps,

Exercises (PT) 10:00 [3]

1 PM

paved running 49:44 intensity: (20 @0) + (4:51 @1) + (9:42 @2) + (31:41 @3) + (3:10 @4) 3.67 mi (13:33 / mi) +66m 12:50 / mi
ahr:113 max:143 shoes: Asics

with Judy then a little more, a little faster.

Thursday Apr 29, 2021 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0 weight:143.5lbs

40heeldrops

Exercises (PT) 10:00 [1]

and 2x1minute legstand

Wednesday Apr 28, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)

40heeldrops

Exercises (PT) 10:00 [1]

11 AM

Road bike 1:24:36 intensity: (2:00 @0) + (11:04 @1) + (11:52 @2) + (59:40 @3) 17.41 mi (4:52 / mi) +214m 4:41 / mi
ahr:111 max:132 shoes: Ross Signature 290S

Groceries at Whole Foods.

Tuesday Apr 27, 2021 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.4 weight:145.4lbs

Exercises (ballista 1) 14:00 [2]

10 AM

Exercises 30:00 [2]

PT at PT, lots of sets of exercises.
4 PM

paved running 57:48 intensity: (3:26 @0) + (56 @1) + (11:07 @2) + (42:19 @3) 4.06 mi (14:14 / mi) +61m 13:36 / mi
ahr:108 max:122 shoes: Asics

with Judy, just feel unco ordinated, and this seems like a hard run now.

Monday Apr 26, 2021 #

9 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
weight:146lbs

Exercises (PT) 10:00 [2]

3 PM

paved running 55:57 intensity: (15 @0) + (9:58 @1) + (22:01 @2) + (23:43 @3) 4.06 mi (13:47 / mi) +68m 13:06 / mi
ahr:105 max:128 shoes: Asics

with Judy, picked it up in the end, but that was as fast as I can go.

Sunday Apr 25, 2021 #

Event: HVO James Baird State Park
 
10 AM

rowing machine 10:00 [3] 2.4 km (4:10 / km)
slept:7.4

Exercises (PT routine) 10:00 [2]

Rt. leg a bit worse off this morning, skipped pt yesterday, and the bike ride fatigue is there.
4 PM

paved running 51:52 intensity: (15:11 @0) + (7:04 @1) + (15:07 @2) + (14:30 @3) 2.9 mi (17:53 / mi) +69m 16:40 / mi
ahr:93 max:115 shoes: Asics

with Judy, rt leg tired.

Saturday Apr 24, 2021 #

10 AM

Road bike long 2:32:59 intensity: (4:03 @0) + (35:08 @1) + (20:56 @2) + (1:32:16 @3) + (36 @4) 33.55 mi (4:34 / mi) +442m 4:23 / mi
ahr:107 max:141 shoes: Motobecane InterClub Tandem

NEWTS ride. I would say we were not quite ready for this. The day didn't start well, on I94 on the way to the start, we heard a odd bump. Upon parking we were shocked to see the tandem canted over to one side, the front fork no longer attached!
Once started, after 1 mile I realized I had forgotten to pump up the rear tire, so back to the car. Off again, slowly windeing through Reading suburbs and getting lost as there was a missing street sign.. then again off track with some poor cue sheet directions, added 4.8 miles extra there. The last 8 or so miles were on flat, and fast, but heavily trafficked roads, so not much fun there either.
It was good to socialize afterwards, although we were both feeling really wiped.
C • idiot check 16

Friday Apr 23, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.7 weight:144lbs

Exercises (PT) 10:00 [3]

10 AM

Note

PT today, got 2 more exercises to do. Right leg quite tired afterwards.
C • PTs 2

Exercises 17:00 [3]

Pt at PT 6 exercises typically 2x 10 reps.

Thursday Apr 22, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.5

50 heeldrops

Exercises (PT) 10:00 [1]

3 PM

paved running 57:46 intensity: (21:01 @0) + (6:26 @1) + (15:32 @2) + (14:47 @3) 4.1 mi (14:05 / mi) +78m 13:18 / mi
ahr:94 max:121 shoes: Asics

with Judy, 2 beer bottles, 1 flattened can

Wednesday Apr 21, 2021 #

8 AM

rowing machine 10:00 [2] 2.26 mi (4:25 / mi)
slept:8.0 weight:144.5lbs

40heeldrops

Exercises (ballista 2) 14:00 [3]

10 AM

Note
(injured)

First PT today. Have some new exercises for twice a day.
2 PM

paved running 40:11 intensity: (16 @0) + (11:35 @1) + (13:09 @2) + (15:11 @3) 2.73 mi (14:43 / mi) +57m 13:49 / mi
ahr:104 max:120 shoes: Asics

with Judy, rainy, feeling tired.

Tuesday Apr 20, 2021 #

Note

Good night, a bit weak going down stairs with the right leg.
Feling a bit tired, so just walked downtown with Judy.
9 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
slept:7.7 weight:143.5lbs (injured)

40heeldrops,20pushups,40hamcurlsball

Exercises (Linder routine) 10:00 [1]

Monday Apr 19, 2021 #

9 AM

rowing machine 10:00 [2] 2.24 km (4:28 / km)
slept:7.4 weight:144lbs (injured)

70heeldrops, 30pushups

Exercises (Linder routine) 10:00 [1]

3 PM

paved running 58:12 intensity: (16 @0) + (5:01 @1) + (17:25 @2) + (35:30 @3) 4.06 mi (14:20 / mi) +81m 13:30 / mi
ahr:108 max:120 shoes: Asics

with Judy, a bit sore in the hamstring and quad. 2 nips, 1 flat can.

Sunday Apr 18, 2021 #

Note

Apparently, running was the cure. Last night was uneventful, no ibuprofen or heat pads needed, and no leg pain for the night..by morning a bit of aching was creeping on, but a big improvement.
1 PM

orienteering race 1:03:39 intensity: (16 @0) + (1:38 @1) + (5:14 @2) + (51:25 @3) + (4:24 @4) + (42 @5) *** 3.37 mi (18:53 / mi) +223m 15:40 / mi
ahr:120 max:148 spiked:8/9c (injured) shoes: Inov-8 OROC 340

Nobscot Green. Judy and I stopped there after picking up a great deal on a tandem bike mount for our Thule rack .
Took it very easy, jogged slowly when i could. The second half the legs were feeling a bit tired, and downhills had to be taken slowly as my right quad was pretty sore.. Had a compression sleeve on, so i think that helped a bit. No trouble with the navigation, but I was going slower.
3 nip bottles (from the parking lot)

Livelox

Saturday Apr 17, 2021 #

8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
(injured)

Exercises (Linder routine) 10:00 [1]

3 PM

paved running 40:48 intensity: (21 @0) + (44 @1) + (3:45 @2) + (35:58 @3) 2.72 mi (15:00 / mi) +56m 14:06 / mi
ahr:115 max:134 shoes: Asics

with Judy, checking out how it would go.. fine at this pace, a bit of weakness on the downhill. Pretty happy it went this well.

Friday Apr 16, 2021 #

1 AM

Note
(injured)

Generally a good night, 2x3 ibuprofen,heating pad, and actually slept from 6am to 8.
9 AM

rowing machine 10:00 [2] 2.22 km (4:30 / km)
slept:7.7 weight:144lbs

60heeldrops,30pushups,44hamballcurls

Exercises (Linder routine) 10:00 [1]

backlifts, 20clamshells,10squats

Thursday Apr 15, 2021 #

8 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
weight:145lbs

40heeldrops

Exercises (ballista level 1) 14:00 [3]
(injured)

Backed down to level 1.. right leg is just weak...
1 PM

Road bike 59:59 [3] 13.4 mi (4:29 / mi) +149m 4:20 / mi

C • slacker 4

Note

Walked to the Post Office, so about 1300 meters. Legs were feeling a bit tired on the way home.

Wednesday Apr 14, 2021 #

1 AM

Note

Awake at 1am, 3 ibuprofen, again 3 more at 4:30am,, awake again at 5:30, heat pad until 7am, maybe nodded off in there.. after that I think the it was a bit better, I could almost walk, and even walked down the street and back, about 200 meters!
9 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)
slept:7.0 (injured)

40heeldrops,25pushups

Exercises 8:00 [1]

Linder routine
1 PM

Road bike 1:18:28 intensity: (5:02 @0) + (11:59 @1) + (17:11 @2) + (44:16 @3) 18.63 mi (4:13 / mi) +260m 4:02 / mi
ahr:106 max:128 shoes: Austro-Daimler Vent Noir

Cloudless sun, worked some hill a bit.....rt quad a bit sore afterwards.

Tuesday Apr 13, 2021 #

Note
slept:6.0

A bad night overall.. Ok until about 4am, then the leg just started aching more and more, no position comfortable.. Had the heating pad, but laying on it was uncomfortable.. got the real hot bag at breakfast, that helped to warm it up, but felt weak on the erg. After the bike, which is totally pain free, planted some bulbs, which is also easy as I just sit on the ground.
9 AM

rowing machine 10:00 [3] 2.0 km (5:00 / km)
(injured)

40heeldrops.. taking real slow this morning.
2 PM

Road bike 1:31:57 intensity: (20:57 @1) + (38:53 @2) + (32:07 @3) 20.42 mi (4:30 / mi) +230m 4:21 / mi
ahr:102 max:126 shoes: Austro-Daimler Vent Noir

Sunny, taking it easy

Monday Apr 12, 2021 #

9 AM

rowing machine 10:00 [3] 2.07 km (4:50 / km)
(injured)

Warmed up the quad and hip with the heat pad, then set the erg on its easiest setting. Rate was over 31, but didn't go as fast as usual.

Exercises 4:00 [3]

40 heeldrops, 14 lifts

Sunday Apr 11, 2021 #

rowing machine 2:17 [2] 0.44 km (5:11 / km)

Got the muscle pull in the rt. quad, same as on the bike, tried a bit more , but realized it wasn't going to happen....
9 AM

Note
(injured)

After the ride yesterday, and through the evening, and then for the first time in over a week, a pain free night.... but the pains have come back this morning worse than over the last week....... a heating bag is the best solution. After 10 to 20 minutes the muscles relax and I am near normal for activety (went out and moved some pile of leaves to the compost ).

Saturday Apr 10, 2021 #

Event: GA O-Fest Classics :: Don Carter State Park
 

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:143.5lbs (injured)

12 PM

Road bike 1:22:50 intensity: (3:18 @0) + (16:20 @1) + (10:57 @2) + (52:15 @3) 19.92 mi (4:09 / mi) +367m 3:56 / mi
ahr:107 max:130 shoes: Austro-Daimler Vent Noir

Another lovely day, but , alas, a bit too much for right quad..a twinge at 12 miles went to soreness with 2 miles to go....time for a day off probably.

Friday Apr 9, 2021 #

rowing machine 23:28 [3] 5.0 km (4:42 / km)
weight:146lbs (injured)

30heeldrops,20pushups,20situps,,1m./legstand.....right leg is really unhappy with this.
2 PM

Road bike 1:20:37 intensity: (1:47 @0) + (9:45 @1) + (10:15 @2) + (58:50 @3) 19.57 mi (4:07 / mi) +327m 3:55 / mi
ahr:112 max:133 shoes: Austro-Daimler Vent Noir

70F, low humidity,, sunny....nice.

Thursday Apr 8, 2021 #

rowing machine 23:48 [2] 5.0 km (4:46 / km)
slept:7.0 (injured)

40heeldrops,30pushups,30situps,2x2m.1legstand (rt leg 4x30' )
3 PM

Road bike 1:17:26 intensity: (2:52 @0) + (14:34 @1) + (13:11 @2) + (46:37 @3) + (12 @4) 17.91 mi (4:19 / mi) +289m 4:07 / mi
ahr:109 max:139 shoes: Austro-Daimler Vent Noir

Absolutely no pain on this, just wanted to keep riding it felt so fine........

Wednesday Apr 7, 2021 #

8 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0 weight:148lbs (injured)

30 situps, 30 pushups
10 AM

Note

Orthopedist today. 5 xrays later, the problem is a pinched nerve (L4) in my back..That explains the moving about of the muscle pains, and their intensity. Recommended PT for stretches, and core strength. Will be interesting to see what they propose.. I do what I think is a fair amount of core strength..
C • Sciatica? 9

Monday Apr 5, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0 weight:147lbs (injured)

33situps,25pushups
Using a cane to get around......slow improvement, Dr on Wednesday.

Sunday Apr 4, 2021 #

8 AM

rowing machine 23:00 [2] 4.6 km (5:00 / km)
(injured)

About the only exercise I can do without pain.

Saturday Apr 3, 2021 #

10 AM

rowing machine 16:40 [3] 3.0 km (5:33 / km)
(injured)

This does not bother the injured muscle, actually feels pretty good as it gets it warm and provides some mobility. Took is easy, distance an estimate. Consulting with my exercise guru.
C • Ouch! 1

Friday Apr 2, 2021 #

Event: 2021 Australian 3 Days
 

Note
(injured)

Good news, got the Moderna #2 on Thursday, no side effects so far.
In other news, I apparently over did it on Tuesday, and my right thigh seems to have numerous muscular injuries. As in , the worst pain, as I explained to a GP on Thursday, 9-10 out of 10. I was thrashing around and got little sleep on Wednesday night, the pain started at my hip joint, but then manifested itself in the outer thigh. I can't walk without excruciating pain..... I manage about 10 steps before I have to sit down. NSAIDS have no effect from what I can feel, but, hey, maybe, could be worse!
I would have hoped the exercise routines I do could save me from this.....but as in all exercises, they are not a substitute for the real thing.. the Ballista routine is not pickleball, erging is not running in the forest. Specificity in training is critical. Getting older means less flexibility and less strength. Start low, build slow.
C • Bummer 10

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