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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Traut

In the 7 days ending Nov 23, 2013:

activity # timemileskm+ft
  PT3 3:45:00
  Orienteering1 1:16:54 3.52(21:51) 5.66(13:34) 793
  spin bike1 1:00:00
  Aqua-jogging2 1:00:00
  Total7 7:01:54 3.52 5.66 793

» now

Saturday Nov 23, 2013 #


Continuing rest. Left calf is the same. Right continues to feel strong and rotation in left feels week right through calf and TA.

Friday Nov 22, 2013 #


Rough... my back is tight when I wake up again. Feeling the left calf in through the T.A. It is almost like a mini version of what happened three years ago with my right leg. Can not walk down stairs naturally. Stretching and thats it.

Thursday Nov 21, 2013 #

8 AM

PT 1:30:00 [3]

If I needed validation that my calves were the biggest issue right now the loading on my knees, I am getting it. My left calf was so tight all day. I had trouble even getting my right leg up to a hamstring stretch without over-rotation of my left. I stretched my calves all day. Right calf is tight as well, but left is all about that rotation. I feel it in my T.A. and wrapping around and down through my calf. I still can't walk down stairs well. My calf is allowing my knee to get loaded on my left side as it did on my right.

Full PT at night, couldn't balance on my left leg but right did show the strength I have gained. I was better on the leg-press double-legged, but couldn't do either leg single legged. I was able to do the single leg squat motions but really struggled not to roll out on left leg.
4 PM

Aqua-jogging 30:00 [3]

was very tight in the pool, but did find my stride. Hip flexors are tightening a bit and I need to work on them more.
5 PM

spin bike 1:00:00 [3]

Power training class. I was concerned about my calves cramping and I spend most of the second half of the session focusing all I had into relaxing my calf enough to avoid just that. She announced this as a VO2 max session. 2 sets of 10x :30 (:30) at 130% with 5:00 rest between sets. Then 4-3-2-1 (equal rest) at 90, 100, 110, and 150%. I was closer to 150% for the first two sets and that felt about right. This is my old 30x200 VO2 max workout. Now that I have a better gauge of where she is going with these workouts. I can work VO2 max and I know she is keeping the percentages lower for the people in the class who aren't used to intensity. No more wondering if she wants to work threshold or VO2 max. I was about 20% higher on the rest of the intervals (again, felt about right for VO2 max) until the 1 minute at 150%. I wasn't able to get much higher then that. Calves were really bad at that point.

Wednesday Nov 20, 2013 #

6 PM

PT 45:00 [3]

stretching, rolling, and active warmup in evening. Left T.A. was vulnerable and both calves very tight. Right hamstring very tight. Had a lot of trouble with balance on both legs, especially left. Left foot kept rolling out. Couldn't keep feet aligned straight while stretching hamstrings.

Calf felt like yesterday. Left calf tight and definitely not ready for running. So it is another or maybe quite a few rest days. I feel worse in general, like the stress of work and lack of sleep is beating down my body as well. My left glute are feeling the "nerve pinch" and my back and calves are really tightening.

Saw Dr. Ed. For the first time since the summer he did see some regression in my hips and did some adjustments. My back was really tensing as he worked in that sacrum area. After the strain on my left knee/calf this Sunday it was not surprising that he noticed that the controllers (maybe LCL) on my knee rotation were not proper on my left leg (probably what I am feeling in T.A.). He scraped my calves and my left was really screaming. Right was pretty bad as well.

Tuesday Nov 19, 2013 #

4 PM

Aqua-jogging 30:00 [3]

My left calf was feeling a little better walking today. Enough that I wanted to try to get in the pool and do my PT at the Y.

Pool went... OK. Right knee felt fine. Left leg was not flowing well, but that was too be expected. I had form on my right leg, but my left leg was getting pushed around by the water instead of the opposite. Felt it in my knee, my calf and my T.A. Got through 30 minutes and that was all I thought I should do.
5 PM

PT 1:30:00 [3]

Could not do any squat motions on my left leg, but did everything on my right leg and everything not squat related. I tried the step downs on left leg and did double-leg leg press. This was enough to cause my left leg to be irritated again after the Y.

Monday Nov 18, 2013 #


Couldn't even walk without limp today. Can't put any pressure on left calf. Really struggle going down stairs. Not sure how long this is going to take.

Sunday Nov 17, 2013 #

10 AM

Orienteering race 1:16:54 [3] 3.52 mi (21:51 / mi) +793ft 18:00 / mi
shoes: Inov8 OROC 280

I still had hopes my body would "be there" on Sunday and my knee would not react so harshly to impact. It kind of did. My warm-up felt a bit better. I wasn't really back firing even the way I had last week, but it was better. As I ran it clearly wasn't good, but I hadn't caused severe damage yesterday (thank you for walking) or set myself back. The course was much less rocky as well. I still was not competitive though.. I just couldn't respond and run in the woods and I just couldn't think on the run.

I wasn't firing correctly and I knew it deep down. Twice in the first 3 controls my right knee inverted. This means I was not responding to the surface of the ground and driving off of it. My legs were straightening on impact and locking on occasion. So painful and so wrong. The "thing" was not there and finally coming out of #4 I tripped one last time. Whether it was my overall tightness or compensation that led to this doesn't matter, my body was off and my left leg twisted enough to cause damage to whatever ligament, tendon, or connective tissue runs from outside my knee down and back around to the outside of my calf. Limped my way directly back home... well directly back after heading the complete opposite way on the trail. Brain is just as screwed up as yesterday if not more.


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