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

Training Log Archive: BP

In the 7 days ending Aug 6, 2014:

activity # timemileskm+m
  Walking7 2:49:57 9.79(17:21) 15.76(10:47)
  Strength2 1:09:00
  Massage1 1:00:00
  Stretching3 30:00
  Drills 2 18:00 0.99(18:06) 1.6(11:15)
  Jogging2 16:10 1.86(8:40) 3.0(5:23)
  Spin1 15:07 5.59(2:42) 9.0(1:41)
  Running1 6:39 0.99(6:41) 1.6(4:09)
  Total7 6:24:53 19.24 30.96

» now

Wednesday Aug 6, 2014 #


Walking around without strapping the leg, although it still aches and has restricted movement. So running in CO this weekend not likely :)
On the good news front have entered the Wisconsin Senior Olympics, a NSG qualifier, Milwauke Sept 6th- NO sprints!!
Physio/massage tonite.

Walking 18:00 [1] 1.6 km (11:15 / km)

Everything tight and grumpy today. All told covered 7km and achieved steps target for the first time since Friday

Strength warm up/down 45:00 [1]

Abs, core and upper, then some diagnostics. Could not do SL bridges on left side, but isolated ham curls were OK. That and location of discomfort suggests glut minimus or piriformis spasm/ tear.
Interesting and made me recall the thoughts that went through my mind at the time of injury- this does not feel like a regular ham tear- golf ball like cramp in mid outer buttock, but deep in, and I even said to the attending physio when I couldn't stand up - this might be a piriformis issue. Story continues.......

Massage (Physio) 1:00:00 [1]

So physio checks a few things and concludes a glut minimus strain. Unusual injury but likely from over striding with an inward rotating thigh ie poor form!!
Anyhow she worked some magic loosening tight quads and hams and put her finger on the spot. Ice and heat helped as well followed by application of KT. Marked improvement since am.

Tuesday Aug 5, 2014 #

Walking (rhab) 25:00 [1] 2.25 km (11:07 / km)

Gimpy walks again.

Monday Aug 4, 2014 #


Moving around OK, leg strapped, no pain or twinges in last 18 hours.

Spin warm up/down 15:07 [2] 9.0 km (1:41 / km)

Easy load cadence at 100 without problem

Walking 15:57 [1] 1.61 km (9:54 / km)

On the treadlie so as to control pace. Got up to 4mph without strain

Stretching 8:00 [1]

Legs - everything except left ham- with roller and some hip work

Sunday Aug 3, 2014 #

(injured) (rest day)

Religiously applying RICE and with 4" Ace bandage able to move around without crutches. Able to operate clutch pedal :)
More sanguine this am and will see what next 48hours brings. Considering ART.

Walking 24:00 [1] 1.8 km (13:20 / km)

Look Mom no crutches! Slow amble with well strapped thigh.

Strength 24:00 [1]

Pushing the lawn mower limits. Doing OK. Occasional minor twinge just to remind me them back to icing.

Saturday Aug 2, 2014 #

Walking 32:00 [1] 3.0 km (10:40 / km)

Early outing

Jogging 5:30 [2] 1.0 km (5:30 / km)

A short warm up. Warm out on the track at 80F

Drills warm up/down 10:00 [2] 0.8 km (12:30 / km)

Usual routine plus 4x50m wind sprints

Stretching 10:00 [1]

Legs with roller and hip drills


Disaster = fail. First up the 100m, and really just a warm up for me. Striding well and healthy lead at 50m, sure to qualify then wham bam cramp at top of left hamstring. Immediately called it a day and hobbled off. Hamstring/glut spasm end and need help the field to be attended by 2 physics on site for the day. Crutches ice and packed up for the day.
Really pissed, made it home and now icing (RICEing) for last 5 hours. Mental state improving as I check in with my emotional state. Remind myself to live in the moment. Sooooo disappointing! Really felt my season was just starting and news it's ended I just a second. Unpredictable, and didn't change my usual warmup routine, but life in the fast lane when you push the performance envelope :( Anyhow mobile with strapping as I have to get to a work-related party!

Friday Aug 1, 2014 #

(rest day)

MN Senior Games tomorrow and signed up for 4 races in 3 hours, so have a plan as follows:
Track Event Priority Goal
11:00AM – 100M
11:30AM – 1500M 3 top 4 and/or perf std (M60=5:35.1)
12:15PM – 400M 2 top 4 and/or perf std (M60=1:07.8)
1:15PM – 800M 1 top 4 and/or perf std (M60=2:40.2)
2:15PM – 200M 4 top 4 and/or perf std (M60=29.8)

Would like to get all 4, however happy with 2 for next year's NSG in St Paul, and a lot depends on the day - compettion/fatigue etc. Nice wether forecast. Plan to have fun anyhow :)

Walking 30:00 [1] 3.0 km (10:00 / km)

Took off early from work to enjoy a gorgeous MN summer, a little walking and recreational driving.

Thursday Jul 31, 2014 #

Walking 25:00 [1] 2.5 km (10:00 / km)

getting my steps in

Jogging warm up/down 10:40 [2] 2.0 km (5:20 / km)

Mile plus and 4x50m wind sprints

Drills 8:00 [2] 0.8 km (10:00 / km)

Usual routine

Stretching 12:00 [1]

Stretching and hip drills

Running (Track) 6:39 intensity: (3:30 @3) + (3:09 @4) 1.6 km (4:09 / km)

Cruise mile with alternating 100m at pace, 100m jog for 4 laps.
Kept it at light intensity tonite given track meet on Saturday.

« Earlier | Later »