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Training Log Archive: Wyatt

In the 1 days ending Jul 6, 2015:

activity # timemileskm+m
  Running2 1:37:43 9.28(10:32) 14.94(6:33) 307
  Total2 1:37:43 9.28(10:32) 14.94(6:33) 307

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Mo

Monday Jul 6, 2015 #

Note

Visited Valerie Brill @ Excel PT (high recommended, if your'e ever in need), regarding my recent foot/ankle issues, and came up with a short & long term plan.

Short-term:
1) L-ankle - dorsi & plantar flexion - stretch-only - up to 2x/day, 20e good pulls up and down w/hand.
2) ART (DT) the peroneal tendon foot-attachment point (outer edge)
2a) Evert, hard press, then invert & repeat
2b) Just DT massage it
2c) Higher up along the outside of calf too
3) Strengthen R by doing plantar-flexed eversions w/ankle band
3*) Make await more settling of the flare up before doing this too aggressively

Long-term:
- Stand on one foot more often, on a pillow or something semi-unstable too. E.g. while working at my standing desk (that I typically sit at)
- Figure 8's on flat ground are fine too while running - big and small - as we'll as zig-zag running - e.g. around cones or whatever I can imagine similarly.
3 PM

Running 46:00 intensity: (40:00 @1) + (6:00 @2) 6.61 km (6:58 / km) +151m 6:15 / km
shoes: R-NB 481 Gray/Orange 5

6 PM

Running 51:43 intensity: (4:00 @1) + (42:55 @2) + (4:48 @3) 8.33 km (6:13 / km) +156m 5:41 / km
ahr:133 max:154 shoes: R-NB 481 Gray/Orange 5

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