Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending May 22, 2022:

activity	#	time	miles	km	+m
Running	9	4:18:50	20.16	32.45	373
Total	9	4:18:50	20.16	32.45	373
[1-5]	7	4:05:46

1:17

0:00

» now

Sunday May 22, 2022 #

1 PM

Running 29:33 3.22 km (9:10 / km) +124m 7:42 / km
ahr:150 max:175

Saturday May 21, 2022 #

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 3.66 km (8:12 / km) +81m 7:23 / km
ahr:150 max:173