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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 5, 2010:

activity # timemileskm+m
  Walking6 2:38:00 9.49(16:39) 15.27(10:21)
  Strength3 2:05:00 23.7 38.14
  Stretching7 1:10:00
  Running3 56:19 5.31(10:37) 8.54(6:36)
  Total8 6:49:19 38.49 61.95
  [1-5]8 5:39:19

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TuWeThFrSaSuMo

Monday Apr 5, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
(injured) (rest day)

Good clip- no symptoms

Walking 18:00 [1] 1.0 mi (18:00 / mi)

After work- pleasant out

Stretching 10:00 [0]

3x10 heel lifts ( R and L)

Sunday Apr 4, 2010 #

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
(injured)

90% + healed I'd say - and will leave injury on as a reminder to me not to take it too fast.

Stretching 10:00 [0]

BRB 3x50 SLR calf contractions
10 AM

Running (trail) 20:01 intensity: (30 @1) + (1:32 @2) + (7:21 @3) + (10:38 @4) 3.54 km (5:39 / km)
ahr:144 max:163

GB outing to extend range. Rehab going OK, however head nurse banned any form of orienteering this weekend ( and I complied although I owe CSU an apology for no show). A little stiff in the right calf starting out but soon warmed up. In fact I was too hot and while PE was a 3 pulse said a 4. 20 min was target and seemed about right.

Saturday Apr 3, 2010 #

Event: CSU Spring Training Camp #1
 

Walking 39:00 [1] 2.0 mi (19:30 / mi)
(injured)

GB with Maddi- more recall work. Felt flat today energy wise.

Stretching 10:00 [0]

BRB 3x30 SLR

Walking warm up/down 11:00 [1] 1.0 km (11:00 / km)

Running (trail) 15:36 intensity: (3:00 @1) + (10:00 @2) + (2:36 @3) 2.5 km (6:14 / km)

Steady and focusing on form with high cadence, short stride. Some off trail. All felt well but not ready for speed.

Friday Apr 2, 2010 #

Running (Shuffle) 20:42 intensity: (10:00 @1) + (10:42 @2) 2.5 km (8:17 / km)
(injured)

Walk, shuffle, jog - went OK, calf felt comfortable- iced after to be sure.

Stretching 10:00 [0]

resistance band blue- 3x30 S/L/R calf contractions
std stretches

Thursday Apr 1, 2010 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(injured)

Gait pretty much normal- jog tomorrow and if good then FP still on the cards. may have got away lightly this time; last time (10 years ago playing soccer!) was more significant, almost requiring surgical decompression, 6 weeks on crutches and 12 weeks rehab (and where's the prozac? mentality).
C • compartment syndrome 2

Strength (spin) 30:00 intensity: (10:00 @1) + (20:00 @2) 10.8 mi (2:47 / mi)

Increased workload to 130-150W without problems.

Stretching 10:00 [0]

Red resistance 3x30 Right calf S/L/R pulls
Foam roller

Walking 10:00 [2] 1.0 km (10:00 / km)

Wednesday Mar 31, 2010 #

Walking 10:00 [1] 1.0 km (10:00 / km)
(injured)

Quick outing, going OK

Strength (strength) 30:00 [2]

Mix of arms/legs and core 3x12-15

Stretching 10:00 [0]

Using red elastic resistance band 3x15 Right calf S/L/R.
Foam roller

Strength 20:00 intensity: (10:00 @1) + (10:00 @2) 7.5 mi (2:40 / mi)

Easy- mod (up to 130W). Calf OK

Note

Progress but will not push it- maybe run end of week. Point of reflection- injuries have mental and physical compartments; patience, healing then confidence seems to be the "ordre du jour".

Tuesday Mar 30, 2010 #

Walking warm up/down 24:00 [1] 1.5 mi (16:00 / mi)
(injured)

Gait improving- aware of calf but no pain or tenderness. So far so good - we will see.

Strength (strength) 30:00 [2]

Arms, some legs and core 3-12-15

Stretching 10:00 [0]

Foam roller on quads/hams and calves. Heel lifts together 3x30

Strength (spin) 15:00 [1] 5.4 mi (2:47 / mi)

Lite + and felt comfortable- HR didn't get much above 90. Day by day........

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