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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Nov 16:

activity # timemileskm+m
  Hiking5 2:45:00 4.1 6.6
  PT5 2:25:00
  Cycling3 1:30:00
  Stretching3 20:00
  Total11 7:00:00 4.1 6.6
  [1-5]8 4:15:00

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Saturday Nov 16 #

4 PM

Cycling 40:00 [1]

20 mins before and 20 mins after......

PT 20:00 [0]

Exercise ball hamstring curls
Squats with 8lb weight
Planks and side planks
TKE'S and marching using purple band
One foot in front of the other, eyes closed, balancing on foam block
Step ups and lateral step ups
Eccentric heel drops, 3x15
Lateral pulls using pulleys
Lateral and moster walks using green band

Stretching 5:00 [0]

Quads, itb's, calves, Faber, hip flexors. Have been told not to do hamstrings due to back issues

Friday Nov 15 #

8 AM

Hiking 40:00 [1] 2.1 mi (19:03 / mi)

Back from the garage after dropping off my truck for some work
1 PM

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

To PT appointment
2 PM

PT 35:00 [0]

5 mi s on bike
ROM manipulations, and investigation of why my left foot keeps going numb. Turns out my lower back is annoyed, probably as a result of traction during the hip operation, so exercises have been modified
Squats with 6lb weight
IR/ER twists on swivel stool
Balance bar, eyes closed, one front of the other lateral step ups
Monster walk and lateral walk with green band
Planks and side planks
TKE's and marching with weight (pulleys)
Lateral pulls using pulleys (core)
5 mins on bike
3 PM

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

To garage to pick up the truck

Thursday Nov 14 #

6 PM

Cycling (Spin bike) 20:00 [1]

Warm up for PT

PT 15:00 [0]

Exercise ball hamstring curls 3x30
Wall ball squats with 8lb weight 3x15
Crunches 3x15
Bridging 3x15
TKE's and marching with purple band 3x30 of each
Eccentric heel drops - 3x15 ES

Stretching 10:00 [0]

Quads, Hamstrings, ITB (sorta, hip doesn't like it much), faber, kneeling hip flexor

Wednesday Nov 13 #

10 AM

PT 40:00 [0]

5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Limited range squats with 6lb weight
Hip rotations using swivel stool
Calf raises
Closed eye balance beam, one foot in front of the other
Abductor kick outs with ankle weights
Step ups and lateral step ups
Lateral and monster walks with green band
TKE's, IR/ER and marching, all using pulleys
Planks and side planks
5 mins on bike
Hip flexor, calf and quad stretches

Tuesday Nov 12 #

8 PM

Cycling (Spin bike) 30:00 [1]

Easy spinning, with a little resistance

Stretching 5:00 [0]

Quads, hip flexors, itb, hamstrings, calf, faber

Monday Nov 11 #

1 PM

PT 35:00 [0]

5 mins on bike
ROM manipulations and joint mobility assessment
Exercise ball curls
Limited range squats holding 6lb weight
TKE's and marching
lateral walks and monster walks with green band
IR/ER on swivel stool
step ups and lateral step ups onto 9" step
planks and side planks 20s
balance block with eyes close, one foot in front of other
abductions with ankle weight
5 mins on bike
quad stretch

Sunday Nov 10 #

1 PM

Hiking 40:00 [1]

Walking round the white course, picking up controls
2 PM

Hiking 45:00 [1]

Picking up more controls

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