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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wants

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Orienteering2 3:00:00 8.45(21:18) 13.6(13:14)
  Crosstraining3 2:16:30
  Strength/Stretching5 1:45:00
  Track1 35:00
  Trail Run1 10:00 1.3(7:42) 2.09(4:47)
  Total6 7:46:30 9.75 15.69
  [1-5]6 6:06:30
averages - sleep:5

» now

Monday Sep 21, 2009 #


At the doctor this morning for a check-up. He looked at the knee and decided to refer me to a specialist... Wish I knew a way to speed this process up.

Knee is definitely reacting well to rest, but I'm not sure it's fixing anything. Still feeling like running will just exacerbate it again. Been icing and heating, both of which feel good, but still no visible sign of progress on recovery.


Thursday Sep 17, 2009 #


Not enough sleep past couple nights catching up with me. Gonna have to work out a better rhythm as training starts picking up.

Tuesday Sep 15, 2009 #


Knee feeling really good today. Basically no pain while walking. I've decided to pull out all stops on this rehab shit and start up slowly from scratch. No reason to continue risking much longer downtime just because I want to run now. Gonna take a couple more days off to be safe then start up only doing exercises that don't cause even the slightest indication of pain.

If there can be anything reassuring about this shit it's that rehab will probably more taxing motivationally than anything else and that is a good hurdle to be working on right now. Bring it on you motherfucker.

Monday Sep 14, 2009 #


Knee feeling better today. Swelling mostly gone. Tendon still sore and angry at having to lift the knee.

Have a doctor's appointment scheduled for next week. Wishing I could get something sooner. Thinking about getting one of these. Wondering if it will actually do anything but willing to try anything. Can't hurt.

Sunday Sep 13, 2009 #


Knee is angry. Tight and swollen and fighting back at any attempts to lift it. Took it for a long walk to soothe it, but opted not to push it with any exercises tonight.

Feeling kind of like I'm at square one with this injury and it's already 2 weeks in. A little angry and scared.

Saturday Sep 12, 2009 #

Orienteering (Night-O) 2:00:00 [3] 7.5 km (16:00 / km)

Really tough night-o course. Was so much fun to be blasting through the woods at night but the knee wore out pretty quickly and I wasn't able to go faster than a brisk walk after the first half-hour or so. Most of the time it wasn't possible to go faster anyway due to the extremely detailed navigation and lack of visibility in the fog so it was quite fun regardless.

Had trouble in just about half of the control circle but only a couple tha required full relocation. Found myself doing nearly full 180s a couple times while trying to follow a bearing. It's amazing how quickly you can can get turned around at night if you ignore your compass for more than a couple glances at the map.

Knee swelled up pretty bad by the end. A bit worried that I might have overdone it. It was just too much fun to cut short.

Friday Sep 11, 2009 #


Knee feeling really weird today. Slow, dull pain in the joint while I'm simply sitting at my desk. Wondering if the leg work last night was too much. Certainly didn't feel that way.

Thursday Sep 10, 2009 #

Crosstraining (Biking) 26:30 [3]

At 7 resistance. Felt pretty good, but I do still feel a bit of strain on the tendon while biking. Got particularly bad in the middle but eased up before I had to stop.

Strength/Stretching 40:00 [0]

Some good stretching and core strength, then hit up the weight machines for a bit for a full body workout. Leg presses and quad lifts felt really good. I could do leg presses all night I think.

Crosstraining (Elliptical) 5:00 [2]

Tried to run on the elliptical for a bit, but just couldn't get into a decent rhythm or a comfortable position. I don't know how people run on those things for any length of time. Unfortunately it still feels like the best running exercise that doesn't strain my knee at all, so I may have to spend more time figuring it out.

Crosstraining (Biking) 10:00 [2]

Tried to run on the treadmill but knee protested immediately. Finished up for 10 minutes on the bike.

Tuesday Sep 8, 2009 #

Crosstraining (Biking) 25:00 [3]

Brisk pace on the stationary bike. Tendon felt a bit of strain at the beginning but it eased up nicely and I was able to get some decent work on my legs done.

Strength/Stretching 20:00 [0]

Some good core strength and knee exercises plus some stretching.

Crosstraining (Stairmaster) 10:00 [2]

Tried to run for a bit on some weird stairmaster/elliptical machine. Had trouble getting a decent stride going but got some good work on the quads.

Monday Sep 7, 2009 #

Crosstraining (Rollerblading) 1:00:00 [1]

Went rollerblading for a couple hours. Was able to work the legs a bit without putting much stress on the knee at all. Hardly ever felt the bad tendon straining. Only logging an hour of it because it wasn't a solid workout the whole time.

Strength/Stretching 10:00 [0]

Just a little bit of knee exercises before bed. Wanted to do more but was feeling quite tired and sore from the exercises yesterday and the rollerblading earlier in the day.

Sunday Sep 6, 2009 #

Trail Run 10:00 [1] 1.3 mi (7:42 / mi)

Easy warmup jogging. Knee feeling pretty tight and sore.

Orienteering 1:00:00 [3] 6.1 km (9:50 / km)

Felt decent in the beginning as my knee loosened up. Didn't last though as it just started to hurt more and more toward the end. Was hoping that running in the woods would be less pounding and more strength work, but apparently even just the act of repetitively lifting the knee is causing too much stress.

Felt really good to be in the woods and reading a map again.

Strength/Stretching 30:00 [0]

Looked up some good knee rehab exercises and started doing them around the house all evening. Some feel really good, although a couple (especially stepping up) were still too stressful for the knee. Hopefully if I can do these consistently for the next few weeks the muscles around the knee will be strong enough to support running again without stressing the bad tendon.

Saturday Sep 5, 2009 #


Feeling better today, but knee is still feeling swollen. Went for a nice long 2-hour walk in the sun to test things out. Don't think the knee's ready for any road running yet. Might try a bike ride later in the evening.

Friday Sep 4, 2009 #



Thursday Sep 3, 2009 #


Still feeling like crap. Just sleeping, no running.

Wednesday Sep 2, 2009 #


Body totally worn out. Ended up spending the day in bed. Must have come down with something.

Tuesday Sep 1, 2009 #

Track 20:00 [2]

Easy warmup on the track. Knee not feeling so great.

Strength/Stretching 5:00 [1]

Some moving strength/stretching exercises.

Track 15:00 [3]

Tried some fartleks on the track. Felt decent starting out, but the knee started to feel like it was swelling up and actually freezing up a bit. Decided to cut it short and take the rest of the evening off.

A little worried about the knee. Not too sure what to do.

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