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Training Log Archive: Wyatt

In the 7 days ending Oct 4, 2021:

activity # timemileskm+m
  Running6 4:23:09 19.83(13:16) 31.92(8:15) 335
  Total6 4:23:09 19.83(13:16) 31.92(8:15) 335
  [1-5]6 4:01:41

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TuWeThFrSaSuMo

Monday Oct 4, 2021 #

1 PM

Running 24:47 intensity: (7 @0) + (56 @1) + (9:04 @2) + (8:16 @3) + (6:24 @4) 3.22 km (7:41 / km) +17m 7:29 / km
ahr:151 max:166

Sunday Oct 3, 2021 #

Event: SVO Stumble
 

Note

Strength set update - bringing forward this with the PF related hip strength and foot stretch work

At least once a day:

  • Deep Tissue - 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)
    • 30s reverse plank (on elbows)
    • 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

  • Stand Strength

    • 50e Clock-squats
    • Balance on 1 foot toes & do 50e ankle rotation set with the other foot (no toes if PF disallows)
    • 50 hard R-front-outside-hip vertical raises (on L-leg, shoulders level)

  • Deep Tissue - 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

Red 2 - Splits

Saturday Oct 2, 2021 #

Event: New England Championships
 
11 AM

Running 1:08:22 intensity: (1:50 @1) + (30:52 @2) + (17:56 @3) + (17:25 @4) + (19 @5) 7.51 km (9:06 / km) +190m 8:05 / km
ahr:150 max:176


Red 1 - Splits

Friday Oct 1, 2021 #

12 PM

Running 31:33 intensity: (8:08 @0) + (7:17 @1) + (11:17 @2) + (3:14 @3) + (1:37 @4) 1.81 km (17:28 / km) +28m 16:12 / km
ahr:123 max:166

Thursday Sep 30, 2021 #

11 AM

Running 28:20 intensity: (14 @0) + (10 @1) + (10:46 @2) + (11:57 @3) + (5:13 @4) 3.46 km (8:11 / km) +21m 7:57 / km
ahr:150 max:169

Wednesday Sep 29, 2021 #

6 PM

Running 45:07 intensity: (3:58 @0) + (6:46 @1) + (15:06 @2) + (8:27 @3) + (10:50 @4) 7.75 km (5:49 / km)
ahr:138 max:168

Tuesday Sep 28, 2021 #

11 AM

Running 1:05:00 intensity: (9:01 @0) + (2:59 @1) + (18:04 @2) + (24:55 @3) + (10:01 @4) 8.17 km (7:57 / km) +79m 7:35 / km
ahr:139 max:169

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