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Training Log Archive: ahall

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  PT5 3:10:00
  Hiking1 1:00:00
  Total6 4:10:00

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Sunday Oct 14, 2018 #

9 AM

Hiking 1:00:00 [1]
(injured) shoes: LaSportiva Bushido

In harriman state park, while Kristin ran with Bernie. Careful walk up a trail next to the stream that comes out of sebago lake. Not fast. Will probably get told off by my physio, but when you are near harriman you have to go out in it and this was all I could do (would much rather have been running)

Saturday Oct 13, 2018 #

5 PM

PT 40:00 [1]
(injured)

20 mins on exercise bike  
20 Glute sets with ball between the knees, 10 second hold  
20 Quad sets, with towel under knee, 10 sec hold  
20 Ab activation, 10 sec hold  
3x15 crunches  
3x15 clamshells, both sides  
3x15 Bridging  
3x15 marching, lateral leg lift, straight leg back  
10 mins on exercise bike  

Friday Oct 12, 2018 #

Note

Too much time spent driving to fit in exercises

Thursday Oct 11, 2018 #

10 AM

PT 40:00 [1]
(injured)

5 mins on bike, no load
3x30 hamstring curls with exercise ball
Various ROM manipulation stretching
3x15 clamshells, light blue band
3x15 inclined squats on total gym
3x30 stool twists
3x30s balances on foam pad, one foot in front of the other
3x15 marching with 10lb (pulleys)
3x30 hamstring curls with 7.5lb
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
3x15 lateral leg lifts with ankle weight
5 mins on bike

Wednesday Oct 10, 2018 #

3 PM

PT 40:00 [1]
(injured)

20 mins on exercise bike 
3x30 exercise ball hamstring curls 
20 Glute sets with ball between the knees, 10 second hold 
20 Quad sets, with towel under knee, 10 sec hold 
20 Ab activation, 10 sec hold 
3x15 crunches 
3x15 clamshells, both sides 
3x15 Bridging 
3x15 marching, lateral leg lift, straight leg back 
10 mins on exercise bike 
3x30s standing quad stretch 

Tuesday Oct 9, 2018 #

10 AM

PT 30:00 [1]
(injured)

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 clamshells, limited range
3x15 inclined squats on total gym, limited range
3x15 marching with 7.5lb (pulleys)
3x30 hamstring curls with 5lb
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
3x30 lateral leg lifts
5 mins on bike

Monday Oct 8, 2018 #

8 PM

PT 40:00 [1]
(injured)

20 mins on exercise bike
3x30 exercise ball hamstring curls
20 Glute sets with ball between the knees, 10 second hold
20 Quad sets, with towel under knee, 10 sec hold
20 Ab activation, 10 sec hold
3x15 crunches
3x15 clamshells, both sides
3x15 Bridging
3x15 marching, lateral leg lift, straight leg back
10 mins on exercise bike
3x30s standing quad stretch

Hip is getting annoyed. Hmmmmm

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