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Training Log Archive: Wyatt

In the 1 days ending Jan 25, 2014:

activity # timemileskm+m
  Running1 1:28:46 8.81(10:05) 14.18(6:16) 300
  Total1 1:28:46 8.81(10:05) 14.18(6:16) 300

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Sa

Saturday Jan 25, 2014 #

Note

Copied forward from 12/16/13, based on Jan. '14 visit.
Time recorded is only active exercise part - about 15 for the set.

- At least once a day: (Val says twice...)
-- Deep Tissue - R-quad & R-IT well, L/R hamstrings, quads, calves & feet
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focused on R-hip/quad
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- Static Stretch R-IT, R-foot-parallel-to-L
- 20e side hip adductions - arch high then upper leg high
- 50+ situps
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 50each-side ankle rotation set with the other
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back, 10e fwd, side & back
- 20+ push ups (core)
- 50 hard R-front-outside-hip vertical raises (stand on L-leg, keep shoulders level)
- 30 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating ~15 times (try to tire by that point)
-- Deep Tissue - R-IT & Quad well

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor/upper-quad
- Both of above still nag on and off for a few years now
- (L) & (R) Hamstring (occasional flares after intervals - situps seem to help remedy, presumably by helping w/hip posture)
9 AM

Running 1:28:46 intensity: (13:59 @1) + (1:02:46 @2) + (10:27 @3) + (1:34 @4) 14.18 km (6:16 / km) +300m 5:40 / km
ahr:133 max:163 shoes: O-Inov8 Oroc 340

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