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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Nov 9:

activity # timemileskm+m
  PT6 3:20:00
  Cycling1 40:00
  Stretching1 5:00
  Total6 4:05:00
  [1-5]1 40:00

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Saturday Nov 9 #

4 PM

Cycling (Spin bike) 40:00 [1]
(injured)

Starting to log this now that I am upping the resistance and I am actually sweating! 20 mins warm up before and 20 mins warm down after PT

PT 10:00 [0]
(injured)

Exercise ball hamstring curls
Wall ball squats with 5lb weight
Bridging and crunches
Step ups and lateral step ups onto foam block on treadmill ES
Abductor kickouts ES
TKE's and marching with purple band

Stretching 5:00 [0]
(injured)

Calfs, standing quad, standing hamstring, faber, hip flexors

Friday Nov 8 #

8 AM

PT 35:00 [0]
(injured)

5 mins on bike
ROM manipulations
exercise ball hamstring curls
shallow squats with 6lb ball
balance roller with eyes closed, one foot in front of other
Leg kick outs with ankle weights, ES
Balance on foam block, toe taps to front side and back
Seated IR/ER with weight (pulleys)
Step ups and lateral step ups onto 9" step
Lateral and monster walks with green band
Planks and side planks, 20s
Single leg standup row with forward lean
Calf and quad stretches

Wednesday Nov 6 #

9 AM

PT 35:00 [0]
(injured)

5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Squats, limited range
Planks and side planks
Step ups and lateral step ups
One foot in front of the other balance with eyes closed
Abductor hip kick outs with ankle weight
Ir
IR/ER with weight - pulleys
TKE's and marching
Calf stretches

Tuesday Nov 5 #

8 PM

PT 40:00 [0]
(injured)

20 mins on bike
Exercise ball hamstring curls
Wall ball squats
Bridging, crunches, step ups and lateral step ups (both legs lead)
20 mins on bike
Quad, calf, hip flexor, faber stretches

Monday Nov 4 #

10 AM

PT 40:00 [0]
(injured)

5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Wall ball squats
IR/ER on swivel stool
Calf raises
One foot in front of the other closed eye balance
Abductor side kick steps with 1lb
Step ups and lateral step ups onto 9" step
Planks and side planks, 3x15s
Lateral walks with orange band
TKE'S and marching with 10lb (pulleys)
5 mins on bike
Calf and quad stretches

Sunday Nov 3 #

4 PM

PT 40:00 [0]
(injured)

20 mins on bike
Exercise ball hamstring curls
Wall ball squats
Bridging
Crunches
TKE's and marching with purple band
Step ups and lateral step ups
Hip flexor, quad and calf stretches

Hip felt sore. Probably too much standing around at the O event today

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