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Training Log Archive: jcolleran

In the 7 days ending Feb 4, 2018:

activity # timemileskm+m
  Basketball5 6:30:00
  Ultimate Frisbee1 2:00:00
  Rehabilitation3 1:55:00
  Physical Therapy 2 1:45:00
  Orienteering1 31:10 2.11(14:45) 3.4(9:10) 4018c
  Total11 12:41:10 2.11 3.4 4018c
averages - sleep:14.2 rhr:65

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MoTuWeThFrSaSu

Sunday Feb 4, 2018 #

Physical Therapy (Exercises at Home) 45:00 [2]
rhr:65

1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)

Ultimate Frisbee 2:00:00 [2]
(injured) (rest day)

I am required to have one day off during the week so during ultimate practice, I focused on my upper body and throwing technique. Threw for a lot of drills and we worked as a group on getting spin and hucking it down field.

Saturday Feb 3, 2018 #

Event: CascadeOC Winter Series / WIOL #7
 

Basketball (Game) 1:15:00 [4]
slept:9.0 (injured)

Started in our basketball game against Eastside Prep (away). Played most of the game. Really energized and tiring game. Lots of running back and forth. We won by a lot.
10 AM

Orienteering race 31:10 [3] *** 3.4 km (9:10 / km) +40m 8:39 / km
ahr:151 max:177 18c rhr:65 slept:9.0 (injured) shoes: Icebugs Spirit5 OLX Studded Ru

Green River Community College is a mix between pavement and forest and this course was more on the sprint side. First time I have experienced a map with two sides. Scale: 1:4000. A lot of controls but overall easy to navigate.

Friday Feb 2, 2018 #

5 PM

Basketball (Game) 1:30:00 [3]
(injured)

Away basketball game against Bush. We won. I played most of the game due to our lack of subs (one). It was an intense physical game. My knee or ankle did not hurt during the game which is a plus.

Thursday Feb 1, 2018 #

Physical Therapy (Knee) 1:00:00 [3]

First PT meeting for my knee. Decided that we needed to work on strengthening my hips and quads.

1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
1 length of crab walks with green band (down and back)

Wednesday Jan 31, 2018 #

3 PM

Rehabilitation (Knee) 30:00 [2]
(injured)

3 lengths (down and back of hallway) of crab walks
3 sets of 10 (each leg) clam shells
2 lengths (down and back of hallway) of lunges
4 minute wall sit
6 PM

Basketball (Practice ) 1:00:00 [4]
ahr:118 max:146 rhr:64 slept:8.5 (injured)

Warm up drills at high speed. Conditioning lay-up drills. Conditioning shooting drills. Good stretching. Pretty intense practice today but reduced it to an hour instead of an hour and a half.

Tuesday Jan 30, 2018 #

Rehabilitation (Knee) 40:00 [2]
ahr:120 max:138 rhr:67 (injured)

3 lengths (down and back in hallway) crab walks with green band
3 sets of 10 clam shells on each leg
8 lunge forward-lunge to the side-lunch backwards for each leg

*Game Day so did not have to do wall-sit*
5 PM

Basketball (Game) 1:15:00 [4]

Played most of the game. Won by a lot. Intense and physical game.

Monday Jan 29, 2018 #

Rehabilitation (Knee) 45:00 [2]
ahr:101 max:138 rhr:64 slept:8.0 (injured)

3 lengths (down and back in hallway) crab walks with green band
3 sets of 10 clam shells on each leg
8 lunge forward-lunge to the side-lunch backwards for each leg
4 min wall sit

After did stretching and ankle exercises to strengthen my weak ankle.
4 PM

Basketball (Practice ) 1:30:00 [4]
ahr:120 max:138 rhr:64 slept:8.0 (injured)

Intense practice today. Preparing for game tomorrow. Brace is really helping my knee. Split up posts and guards (I'm a post).

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