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Training Log Archive: jcolleran

In the 7 days ending Feb 10:

activity # timemileskm+m
  Basketball3 4:15:00
  Physical Therapy 5 3:45:00
  Ultimate Frisbee1 2:00:00
  Total7 10:00:00
averages - rhr:65

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Saturday Feb 10 #

Note
(injured) (rest day)

Designated day of rest. Rested most of the day in order to keep healthy.

Thursday Feb 8 #

3 PM

Physical Therapy (Knee) 1:00:00 [4]
max:168 rhr:65 (injured)

8 min warm up on bike
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
2 lengths (down-forward and back-backwards of hallway) Godzilla walks
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
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
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)

Wednesday Feb 7 #

Physical Therapy (Knee) 30:00 [3]
(injured)

6 min warm up on bike
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
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
2 sets of 10 clam shells with green band (both sides)
2 lengths (down and back of hallway) of crab walks
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
Hamstring to wall stretch for 3 min (each side)
6 PM

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

Game at home against U-prep. Played a lot because we only had one and a quarter subs. Won the game. Quite intense, especially in the second half. Felt like a good workout.

Tuesday Feb 6 #

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

2 set of 10 quadriceps set
2 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)
2 sets of 10 clam shells with green band (both sides)

Basketball (Practice) 1:30:00 [3]
ahr:108 max:143 rhr:65 (injured)

Monday Feb 5 #

Physical Therapy (Exercises at Home) 45:00 [3]

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)
4 PM

Basketball (Practice) 1:30:00 [4]
ahr:112 max:162 rhr:65 (injured)

Sunday Feb 4 #

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.

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