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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cedarcreek

In the 7 days ending Jan 20, 2013:

activity # timemileskm+m
  Orienteering2 3:01:04 7.11(25:28) 11.44(15:49) 273
  Strength2 30:00
  Walking1 15:00
  Cycling1 15:00
  Stairstepper1 5:00
  Total5 4:06:04 7.11 11.44 273

» now

Sunday Jan 20, 2013 #

9 AM

Orienteering race 1:28:03 intensity: (55 @2) + (37:47 @3) + (47:13 @4) + (2:08 @5) *** 5.97 km (14:45 / km) +132m 13:17 / km
ahr:149 max:171

Saturday Jan 19, 2013 #

10 AM

Orienteering race 1:33:01 intensity: (1:30 @2) + (48:08 @3) + (43:16 @4) + (7 @5) *** 5.48 km (16:59 / km) +141m 15:03 / km
ahr:147 max:169

Thursday Jan 17, 2013 #

9 PM

Strength 15:00 [1]

5 different shoulder physical therapy exercises at the gym with a pulley-tower weight machine.

I can do the exercises easily (except for one where my technique might be faulty). I did both shoulders because I'm sure my good shoulder needs it too.

But the best it feels is when I'm done exercising it. There is a muscle pump effect and it seems to stabilize the joint or something.

Yesterday (Thursday night) it was very unstable and 'clunky'---the most unstable it's been since I injured it.

I'm just getting by on sleep. Last night I actually slept well, but when I woke up, I was in a stress position and my shoulder really hurt. I can't decide whether it's better to sleep a lot of short periods where the pain wakes me up quickly or to take some melatonin and sleep longer but risk having it held in a painful position for longer. Right now I'm leaning towards the former, although the lack of sleep is taking its toll.

It doesn't hurt much through the day. But when I lie down, it aches enough to keep me awake, pretty much regardless of position. About ten percent of the time, it doesn't hurt when I wake up. Maybe eighty percent of the time, I wake up with serious pain. The other ten percent is basically the only time I have actual "scary painful" pain. (It's this last ten percent where I think I might be making the injury worse. The other ninety percent I think is benign.)

Django Unchained (1): Wow. Very rated R. Sometimes very difficult to watch. Amazing, though. A wonderfully put-together movie. A lot to think about, although it might cause a few nightmares.

I'm just gonna put this here. Might contain spoilers. Might not: Brynhildr
10 PM

Cycling 15:00 [2]
ahr:131 max:157

Stairstepper 5:00 [4]

Walking 15:00 [1]

Monday Jan 14, 2013 #

3 PM

Strength 15:00 [1]

Physical Therapy session for my shoulder (30 minutes).

I'm still getting some clunking of the humerus in the rotator cuff, but it is really amazing how much better the shoulder feels when I do these strengthening exercises. From what I understand, these exercises just strengthen the rotator cuff and some of the other various muscles. The very specific rotator cuff exercises seem to turn on muscles that hadn't been active since the fall. This week was less of an improvement, but still a big change for the better.

I'm going to attempt them at the gym on Tuesday night. (At least one of the exercises is difficult at home.)

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