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Training Log Archive: Wyatt

In the 1 days ending May 21:

activity # timemileskm+m
  Running1 30:00 2.27(13:11) 3.66(8:12) 81
  Total1 30:00 2.27(13:11) 3.66(8:12) 81
  [1-5]1 29:51

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Sa

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

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