Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carbons Offset

In the 7 days ending Jun 13:

activity # timemileskm+m
  Strength4 8:30:00
  Biking1 30:00
  Elliptical 1 20:00
  Running1 5:00
  Total4 9:25:00
averages - weight:66.1kg

» now

Friday Jun 11 #

(rest day)

Expecting a lot of biking this weekend

Thursday Jun 10 #

Strength (Physio ) 2:15:00 [1]

Running (Grass) 5:00 [1]
shoes: Asics FujiTrabuco 2015

Yes, running.
Based on the info I had been given at ACL surgery, I didn’t think I would be allowed to run for 6 months (September). At my 3-month check, Dr Heard gave me the green light to try running. Maybe the ability to do a full one-legged squat on a mini Bosu on my reconstructed knee won him over :). So I got clearance to try 5 minutes of running… just 1 minute at a time with breaks in between. All went well. Next time, I’m allowed to try 7 minutes.
All progress is good progress

Wednesday Jun 9 #

Strength (physio) 2:15:00 [1]

Continuing to improve on the 8 inch step downs to the front. The ones to the side are easy.

4x10 double leg squats on bosu with stim
4x10 one legged squats with stim (not needing right toe touching for balance now)
4x10 8” stepdowns side with stim
4x10 8” stepdowns front with stim
4x Alternating sets of side steps with band around ankles, and 10 forward and back lunges on each leg. With stim.
4x10 hamstring curls with red theraband
4x15 calf raises on stairs, single leg, heel drop
Wobble board, two feet, front-back 2-3 minutes
Wobble board, two feet, side to side, 2-3 minutes
Wobble board, one foot, balance (got a new wobble board and this exercise is especially more challenging now)
Glute bridges with blue band around knees, 4x45s

Lay on back, arms up and legs raised at 90 degrees. Contract obliques and roll slightly to one side then back and to other side. 5 times per side, 4 sets.

Side planks: leg bent at 90, thigh straight down, foot straight back. Contract hip to raise from elbow and knee, while pressing against outside of foot. Keep upper hip forward and upper shoulder back. Don’t bend through core, Don’t drop side down. Lower slowly. 4 sets of 8-12 reps
No more uncomfortable torque on left knee.

Superman left leg and right arm on knees 3-4 x 4 ten-second holds

Ladder footwork exercises:
Sideways with alternating forward and back
Sideways with two sidesteps forward, one sidestep back
4 times through
Alternating lead foot

Calf stretches 4 x 30s
Quad stretches with foot on chair behind me.

Tuesday Jun 8 #

Elliptical 20:00 [2]

Bought a cheap used elliptical trainer a few weeks ago because I knew I wouldn’t be running (or running much) for a while but an elliptical would be acceptable for the knee. Snugged up all the loose bolts and it’s not bad.

Strength (Physio) 2:15:00 [1]

Monday Jun 7 #

Biking (Spin) 30:00 [2]

Strength (Physio) 1:45:00 [1]

« Earlier | Later »