Training Log Archive: WyattIn the 7 days ending Apr 23, 2006:
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Sunday Apr 23, 2006 #
Orienteering (White & Brown) 2:00:00 [1] 5.0 km (24:00 / km) +150m 20:52 / km
shoes: O-Mixed purple & black
11am: Walked half of White (1.5km) with the kids in ~ 1 hour. Leg was slightly imperfect at the beginning (but no real burn) and was it's normal light-burn by the end. Although I guess I was standing, so a light burn while standing isn't good. Really annoying that even walking White with the kids seems to do some harm.
Noon: Walked Brown (3.5km) in 66 minutes. I even allowed myself 5 jogging steps on every leg of the course (I did a little running while following AJ & Evalin 8 weeks ago.) Leg burn was pretty consistent throughout - if anything, it felt slightly better a few times during the walk. Plenty of stretching after (but no ice until I got home & did ice & stretch.) Very depressed about the state of my leg during this walk on Brown as there really is no end in sight.
Pain: Burn got pretty annoying while sitting this evening and the next day - although it was still getting 100% better with ice (for as little as 30 minutes at the peak of the pain.) I don't think O' walking is good for me. Darn it.
Noon: Walked Brown (3.5km) in 66 minutes. I even allowed myself 5 jogging steps on every leg of the course (I did a little running while following AJ & Evalin 8 weeks ago.) Leg burn was pretty consistent throughout - if anything, it felt slightly better a few times during the walk. Plenty of stretching after (but no ice until I got home & did ice & stretch.) Very depressed about the state of my leg during this walk on Brown as there really is no end in sight.
Pain: Burn got pretty annoying while sitting this evening and the next day - although it was still getting 100% better with ice (for as little as 30 minutes at the peak of the pain.) I don't think O' walking is good for me. Darn it.
Friday Apr 21, 2006 #
Swimming 20:48 [3] 1.0 km (20:48 / km)
ahr:120
Not long, so pushed it a bit, esp. on 2nd half. HR seems a little low for the level of effort by I did count 19/10-seconds twice within a few seconds after finishing, so I don't think the exercise rate could have been much higher.
R-tricep tired-sore at the end - not bad. Probably won't swim again until Monday so it'll rest. Stretched arms before/after, then stretched legs after and went to elliptical.
R-tricep tired-sore at the end - not bad. Probably won't swim again until Monday so it'll rest. Stretched arms before/after, then stretched legs after and went to elliptical.
Other Aerobic 10:05 [1]
ahr:95 max:102 weight:74.4kg shoes: R-Champion Grey/Orange
After swimming. Precor EFX, ramp 10, 8 min. back, 2 min. fwd. The higher ramp was supposedly (and apparently) less of a hamstring workout, BUT it was also more different from normal walking, which my hamstring is already comfortable with. 90 steps/min. (45 strides) to take it easy.
Stretched before (hamstrings) & after (basic-4 - hams, calfs, quads & IT). Hamstring (Ish. Tub) sore on _sit_ & reach hamstring stretch right after - so I should probably do standing hamstring stretches. It seemed to be fine 15 minutes later after some arm weights, as it didn't hurt at all during a 6 minute sit (driving).
Stretched before (hamstrings) & after (basic-4 - hams, calfs, quads & IT). Hamstring (Ish. Tub) sore on _sit_ & reach hamstring stretch right after - so I should probably do standing hamstring stretches. It seemed to be fine 15 minutes later after some arm weights, as it didn't hurt at all during a 6 minute sit (driving).
Strength 10:00 [1]
After elliptical & stretch: Biceps, shoulders (up/out), bench press (free wt. 10x30lbs each arm), hip/ankle balance-rotations & clock squats
IT cross-over hamstring stretch seemed good for isolating each leg and getting IT so I think I'll do that for my hamstring stretch...
IT cross-over hamstring stretch seemed good for isolating each leg and getting IT so I think I'll do that for my hamstring stretch...
Thursday Apr 20, 2006 #
Note
I'll start stretching at Noon today - following the 8-weeks ago plan:
http://www.attackpoint.org/viewlog.jsp/user_68/per...
http://www.attackpoint.org/viewlog.jsp/user_68/per...
Walking 27:13 [1] 2.13 km (12:47 / km) +20m 12:12 / km
ahr:89 max:113 shoes: R-Champion Grey/Orange
Trail loop near home. 84 degrees... Leg fine today. After the walk I did one heat/stretch/ice & I'll go do another now...
Wednesday Apr 19, 2006 #
Swimming 43:45 [3] 2.0 km (21:53 / km)
L-shoulder a little tweaked for the first 1/2 km. Warmed up and stretched out well
Tuesday Apr 18, 2006 #
Swimming 20:43 [3] 1.0 km (20:43 / km)
Shorter, harder... R-tricep fine. Stretched arms a bit after, and hit elliptical & did some hip/ankle work.
Other Aerobic (Elliptical) 10:00 [1]
ahr:90
backwards, level 1, ramp 1, precor-efx 100rpm. I tried to put this on the lowest level possible, but my hamstring still thought this was a lot harder than walking. So much so that my 15 minutes plan went to 10 and my hamstring had a few minor little muscles pains scattered around afterwards that called out to be stretched - but I'm trying not to stretch until Friday (when I started stretching ~7 weeks ago) so I'll resist that for now. Hopefully this won't cause a relapse, but in any case I think I'll skip the elliptical for another week and just walk in the meantime...
11PM: Update - the leg seems fine, despite not stretching or icing. Phew.
11PM: Update - the leg seems fine, despite not stretching or icing. Phew.
Strength 8:00 [1]
Biceps, shoulders, hip/ankle, light-calf
Monday Apr 17, 2006 #
Swimming 36:53 [2] 1.0 mi (36:53 / mi)
R-tricep still sore, but not too bad - didn't want to push 100% though, but faster & longer than 2 days ago.
Pain: best it's been in quite a while today (after the swim). I can feel it while sitting (and not while standing), but more or less only if I think about it. Pretty darn good.
I'm starting to think that swimming is the magic way to fix this, which helps offset the fact that I still really don't enjoy swimming. I'm even thinking about swiming tomorrow a little.
Talking to Clem Sat. evening, he suggested that the more measured return to activity that can be done on an elliptical trainer is probably better than the marching through the forest in OCIN, or jogging part of the course in FLO that I've tried in the past few months. FLO was definitely bad and OCIN may have been the beginning of a series of events in the latest relapse (which wasn't as severe as the FLO relapse.)
Tomorrow would normally be a long-walk day, but I'm thinking I may be better off doing a long, easy, elliptical trainer thing instead - e.g. really-easy - keep the HR at 80-90 only. For tomorrow, I think a shorter swim + 10 minutes elliptical will do, to be careful, but if that works, I may substitue slow elliptical for walking.
Pain: best it's been in quite a while today (after the swim). I can feel it while sitting (and not while standing), but more or less only if I think about it. Pretty darn good.
I'm starting to think that swimming is the magic way to fix this, which helps offset the fact that I still really don't enjoy swimming. I'm even thinking about swiming tomorrow a little.
Talking to Clem Sat. evening, he suggested that the more measured return to activity that can be done on an elliptical trainer is probably better than the marching through the forest in OCIN, or jogging part of the course in FLO that I've tried in the past few months. FLO was definitely bad and OCIN may have been the beginning of a series of events in the latest relapse (which wasn't as severe as the FLO relapse.)
Tomorrow would normally be a long-walk day, but I'm thinking I may be better off doing a long, easy, elliptical trainer thing instead - e.g. really-easy - keep the HR at 80-90 only. For tomorrow, I think a shorter swim + 10 minutes elliptical will do, to be careful, but if that works, I may substitue slow elliptical for walking.