Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sjkirwin

In the 7 days ending Jan 20:

activity # timemileskm+m
  Xc7 4:45:00 39.39(7:14) 63.4(4:30)
  Total7 4:45:00 39.39(7:14) 63.4(4:30)

«»
0:50
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 20 #

5 PM

Xc (Saturday Rn) 35:00 [3] 7.8 km (4:29 / km)

Rolling my upper legs and using a golf ball on my hip flexors

Preactive

35 min outside run

It felt sooo good today to have actual traction on the sidewalks. It was nice to be able to go fast by putting in the same amount of work. I am still doing the short, quick strides. By the end of the run my hip flexor was tired and only a little sore. I will continue to keep rolling and stretching it so I can keep my legs loose.

Stretching and rolling.

Friday Jan 19 #

5 PM

Xc (Friday Run) 40:00 [3] 8.9 km (4:30 / km)

Rolling my upper legs and using a golf ball on my hip flexors

Preactive

40 minute slush run

Today was defiantly a test for the leg stabilizers with the slush. My legs were much more tired than they normally would be from this run. Again, today I was working on quick turnovers and short strides. My hip flexor was a bit sore today near the end of the run but I think it was just getting tired.

Stretching and rolling

Thursday Jan 18 #

4 PM

Xc (Thursday Run) 40:00 [4] 8.9 km (4:30 / km)

Rolling my quads and using a golf ball to work my hip flexors
- I had these muscles nicely loosened up by the time I began the run.

Preactive

30 min run
Today was a slushy run on the sidewalks but it makes the run less boring when you have to look where you are going. I am still working on my quick turnovers and short strides. I could still feel the hip flexor during the run but it is significantly less sore than it has been earlier this week.

Stretching and rolling

Wednesday Jan 17 #

5 PM

Xc (Thursday Run) 50:00 [3] 11.1 km (4:30 / km)

Rolling my quads, it bands, hamstrings, glutes. I used a golf ball on my hip flexors. - I am doing this to release my hip flexors before I start the run. I need to do this so I don't prolong the injury.

Preactive

50 min run
- This was my best feeling run since before the Christmas break. I was working on making my stride cadence quick and steps smaller. Towards the end of the run my hip flexor was becoming tired and sore. Much less sore than it has been. It feels like it is healing, but I still need to err on the side of caution.

Stretching and rolling

Tuesday Jan 16 #

4 PM

Xc (Tuesday Jog) 30:00 [2] 6.7 km (4:29 / km)

Hip flexor stretching, and rolling the muscle on a golf ball

Preactive

Easy outdoor 30 minute run.
I didn't want to push to hard or go for too long on this run. I have been feeling my hip flexor today, and don't want to work it too hard. This run was good to stretch it out. Other than that everything on my body was good.

This morning I stood, rather than sat while I was doing my reading. The hope is that over time this will help to lengthen the hip flexors out, so that I will be less likely to injure them again.

Stretching and rolling. I used the golf ball to roll the hip flexor.

Monday Jan 15 #

4 PM

Xc (Monday Workout) 50:00 [4] 11.1 km (4:30 / km)

I came to practice straight from class. Unfortunately, proactive was shortened down as a result.

20 mins warmup

15 mins steady surge
- I felt good while running, other than my left hip flexor became weak and a bit sore. Otherwise my breathing and everything else went well.

15 mins cool down
This is where my hip flexor became sore, so I took the cool down really easy.

I did some stretching with Blake the therapist, and he told me I need to work on loosening my quads more regularly. I also plan to do more reading while standing up so I can lengthen out my hip flexors.

Stretching, rolling, ice bath

Sunday Jan 14 #

5 PM

Xc 40:00 [2] 8.9 km (4:30 / km)

Preactive

40 min run (with ski goggles on, oh yeah)
My hip flexor felt pretty well but was becoming sore towards the end of the run. I would have gone longer if not for that soreness.

Hip mobility and stretching

« Earlier | Later »