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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 7 days ending Feb 6:

activity # timemileskm+m
  PT6 1:45:00
  orienteering1 1:17:16 4.85(15:57) 7.8(9:54)
  strength3 55:00
  walking1 46:30 2.35(19:47) 3.78(12:18)
  Total10 4:43:46 7.2 11.58
  [1-5]8 4:13:46

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Saturday Feb 6 #

12 AM

strength (arms) 15:00 [2]

tricep overhead thing @8lb 12x6
rear delt fly @5lb 10x5
arnold press @8lb 6x6
tricep uh kickbacks @5lb 10x5
2 AM

PT (denneroll) 10:00 [0]

8 AM

PT (denneroll) 10:00 [0]

10 AM

orienteering 48:54 [2] 4.9 km (9:59 / km)

walk with the occasional jog
will probably post map later

orienteering 28:22 [2] 2.9 km (9:47 / km)

sprint flow exercise
ran the first third, walked the rest
will probably post map later

Friday Feb 5 #

9 PM

PT (massage gun) 20:00 [1]

massage gun on IT bands with prong 10 min per side

Thursday Feb 4 #

Note

MRI next Wednesday 2/10
9 PM

PT (pain ;-;) 20:00 [1]

massage gun on IT bands - 10 min per side
used the ball head initially then did the prong for the majority of the time
ow :)
10 PM

strength (arms) 20:00 [2]

tricep overhead thing @8lb 10x6
rear delt fly @5lb 10x5
arnold press @8lb 6x6
tricep uh kickbacks @5lb 10x5

Wednesday Feb 3 #

7 PM

Note

Appointment to Children's went well. Took x-rays, started scheduling an MRI, and got to walk away with a quality knee brace.

Diagnoses as of today:
- patellofemoral pain syndrome (determined from x-rays, also known as runner's knee)
- IT band syndrome (really really tight = sad, common in long distance runners)

The MRI remains but as of now it looks like I will return to PT with my new found information and will also begin massage therapy.

Also I am officially done growing, the x-ray showed that my growth plates are pretty much fused.

Monday Feb 1 #

Note

Orthopedist appointment this Wednesday 2/3
3 PM

walking 46:30 [2] 2.35 mi (19:47 / mi)

surface - turf field
knee felt shifty, popped subtly a couple times
9 PM

PT (stretching) 15:00 [1]

full legs and hips

PT (foam roller) 10:00 [1]

back and exercises for opening up chest

strength 20:00 [2]

hammer curls @10lb 12x5
bicep curls @8lb 6x5
tricep kickbacks(?) @5lb 10x5
arnold press @8lb 6x5

PT (denneroll) 10:00 [0]

Sunday Jan 31 #

11 PM

PT (stretching) 10:00 [1]

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