Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m	load
PT	17	5:20:00						43840.0
Run/Hike	4	3:23:00						30011.0
Cycling	4	3:05:00						30525.0
Hiking	5	2:59:00	4.6		7.4			24523.0
Running	3	1:10:00	7.0	(10:00)	11.26	(6:13)		11010.0
Stretching	9	45:00						5165.0
Total	21	16:42:00	11.6		18.67			145074.0
[1-5]	21	16:02:00

1:38

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Wednesday Dec 30, 2020 #

6 PM

Hiking (Treadmill) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Brooks gts 16

As warmup with a calf stretching break after 10 minutes

Running (Treadmill) 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks gts 16

Hiking (Treadmill) 10:00 [1]
shoes: Brooks gts 16

PT 30:00 [1]

Hips, shoulder and calf

Stretching 5:00 [0]

Legs

Tuesday Dec 29, 2020 #

6 PM

Hiking 20:00 [1]

To PT

PT 15:00 [1]

PT, at the office. Actually there for much longer, but only this amount of exercises

Hiking 20:00 [1]

Back from PT

Sunday Dec 27, 2020 #

4 PM

Hiking (trails) 15:00 [1] 0.85 mi (17:39 / mi)
shoes: LaSportiva Bushido II

Rock Meadow with Kristin before

Running (trails) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: LaSportiva Bushido II

Rock Meadow small trails with Kristin. It was wet out there in places. Was only intending to do 20 minutes, but wasn't paying that much attention to the time, apparently. Calf only started to tighten up in the last couple of minutes

Hiking warm up/down (trails) 11:00 [1] 0.75 mi (14:40 / mi)
shoes: LaSportiva Bushido II

Back to the car

Friday Dec 25, 2020 #

1 PM

Hiking 53:00 [1] 1.8 mi (29:27 / mi)
shoes: LaSportiva Bushido II

With the family and the Finlayson-Johnechecks in Arlington Great Meadow in the rain

Running (trails) 20:00 [2] 2.0 mi (10:00 / mi)
shoes: LaSportiva Bushido II

back through Arlington Great Meadow with ianf

Hiking (trails) 5:00 [1] 0.2 mi (24:59 / mi)
shoes: LaSportiva Bushido II

8 PM

PT 20:00 [1]

Shoulder PT

After getting the actual MRI report - supraspinatus tendonopathy (the supraspinatus is the tendon under the acromion) which is the result of impingement. Still doesn't explain all the tension in the muscles around my shoulder blade, unless is it a protectionary reaction

Wednesday Dec 23, 2020 #

Note

So the MRI results are in, and Dr says no rotator cuff tears. Some impingement and a little arthritis, with both leading to pressure on the rotator cuff and so muscles are likely tightening to relieve the pressure. PT, cortisone shot, and then if that doesn't solve it then consider surgery to create a little space (but I really don't want to go down this route). Cant do any damage, so do whatever I can tolerate pain wise.

Addendum: Physio isn't totally sure of the diagnosis, given how things are presenting. MRI wasn't with contrast, so small tears could perhaps have been missed. Still going to go ahead with a cortisone shot and PT, and hope it clears up......

C • A mixed bag, then. 1

6 PM

PT 15:00 [1]

PT at the office

Tuesday Dec 22, 2020 #

5 PM

Cycling (Spin bike) 45:00 [3]

Hard work tonight. Not feeling it at all....

PT 25:00 [1]

Hips, shoulder, calf

Stretching 5:00 [0]

Legs

Monday Dec 21, 2020 #

6 PM

PT 15:00 [1]

Shoulder PT at the physio's office. Actually doing something that is worth logging now.

Waiting for results of the MRI (had it on Saturday morning) to see what is going on and whether I can start pushing things or not

Sunday Dec 20, 2020 #

7 PM

Run/Hike (Treadmill) 50:00 [3]
shoes: LaSportiva Bushido II

10 mins at 4mph
Stretch out calves
5 mins at 4mph
10 mins at 6mph
5 mins at 4mph
Stretch out calves
5 mins at 4mph
5 mins at 6mph
5 mins at 4mph
5 mins at gradually reducing walking speed
Calf felt mainly OK throughout

PT 15:00 [1]

Ecc heel drops
Shoulder stuff

Stretching 5:00 [0]

Legs

Friday Dec 18, 2020 #

5 PM

Run/Hike (Treadmill) 50:00 [2]

10 mins walk at 4mph
stretch calves
5 mins walk at 4 mph
10 minutes run at 6mph. calf started to tug a little toward the end, but nothing much, so
10 mins walking at 4 mph
5 mins run at 6 mph - calf definitely tugging a little
5 mins walk at 4 mph
5 mins walk at gradually reducing pace

PT 15:00 [1]

Ecc heel drops
Shoulder PT

Stretching 5:00 [1]

Lotsa legs

Thursday Dec 17, 2020 #

8 PM

PT 15:00 [1]

Shoulder PT
ECC heel drops for calf

Stretching 5:00 [0]

Legs

Wednesday Dec 16, 2020 #

5 PM

Cycling (Spin bike) 50:00 [3]

PT 30:00 [1]

Shoulder, hip and calf

Stretching 5:00 [0]

Monday Dec 14, 2020 #

6 PM

Note

PT appt for shoulder

Sunday Dec 13, 2020 #

7 PM

Run/Hike (Treadmill) 50:00 [1]
shoes: LaSportiva Bushido II

15 mins walking at 4mph
5 mins running at 6mph
15 mis walking at 4mph
5 mins running at 6mph
5 mins walking at 4mph
5 mins walking, decreasing speed

Stretching 5:00 [0]

Legs, ecc heel drops

Saturday Dec 12, 2020 #

8 AM

Hiking 30:00 [1]

Back from the garage after dropping off the truck for some work

8 PM

PT 10:00 [1]

Shoulder PT

Friday Dec 11, 2020 #

8 PM

PT 10:00 [1]

Shoulder PT

Thursday Dec 10, 2020 #

8 PM

PT 15:00 [1]

Shoulder PT

Wednesday Dec 9, 2020 #

Note

PT appt for shoulder. MRI next Wednesday to hopefully find out what is going on

Tuesday Dec 8, 2020 #

5 PM

Cycling (Spin bike) 45:00 [3]

PT 30:00 [1]

Hips, calf and shoulders

Stretching 5:00 [0]

Monday Dec 7, 2020 #

Note

PT appt for shoulder. Recommended I go back to the surgeon for some imaging, given the lack of progress over a month of PT, to see what is going on in there

Saturday Dec 5, 2020 #

Note

Shoulder PT

Friday Dec 4, 2020 #

5 PM

Run/Hike (Treadmill) 53:00 [1]

10 mins walk at 4 mph, calf stretching break, 10 mins walk at 4mph, 3 mins run at 6mph, 10 mins walk at 4mph, 5 mins run at 6 mph, 10 mins walk at 4mph then 5 at decreasing speed

Calf was feeling tight, but never blew up, so I'll take this as an improvement?

PT 10:00 [1]

Shoulder stuff and ecc heel drops

Thursday Dec 3, 2020 #

Note

Shoulder PT at the physio's office. Incl lots of massaging the locked up muscles round my scapula

Wednesday Dec 2, 2020 #

5 PM

Cycling (Spin bike) 45:00 [3]

Just spinning away. Shoulder doesnt like the position

PT 30:00 [1]

Hips, shoulder and calf.....

Falling apart

Stretching 5:00 [0]

Tuesday Dec 1, 2020 #

6 PM

Note

PT Appt for shoulder. New therapist - seems to be of the opinion that all the tightness and pain may be more due to stopping paddling, so going to try some exercises to loosen things up and see whether the source of pain becomes more apparent

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