Training Archive: WyattIn the 7 days ending 2006-08-13:
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| M | T | W | H | F | S | S | |||||||||
Sunday Aug 13 | ||
| Strength 25:00 [1] | |
| same, 2x/day long PT | ||
Saturday Aug 12 | ||
| Strength 14:00 [1] | |
| 8 AM Long PT set + Hip/ankle. R-IT still sore. | ||
| Walking 14:37 [2]1.24 km (11:47 / km) +150m 7:21 / km | |
| ahr:129 max:149 slept:7.0 shoes: R-Reebok Light Blue | ||
| Hill walking - uphill part | ||
| C • Nice to see, you made it:) 1 | ||
| Walking 14:19 [1]1.24 km (11:33 / km) +0m 11:33 / km | |
| ahr:90 shoes: R-Reebok Light Blue | ||
| Downhill | ||
| Strength 11:00 [1] | |
Friday Aug 11 | ||
| Strength 25:00 [1] | |
| 2xLong PT, still 5 exercises, 3x15 each.
Pain: L-hamstring same old pressure sensitivity. If anything, it's getting a little better because the eccentric hamstrings don't really hurt at the end of the pull (at least not on the PM set I just did - don't remember the morning.) Good sign that 30 minutes of walking with some mild aerobic uphill sections (yesterday noon-ish) doesn't seem to hurt the leg. Also, I did the normal IT/ankle work today, and everyday for the past few weeks, but my R-IT really flared up over today. It may have been getting a little worse the last few days (not sure), or maybe yesterday's walking set it off? Anyway, that's pain I can usually deal with - some deep tissue massage this evening plus extra stretching has already been reasonable effective, plus I might hit it with some IB tonight. Planning to walk uphill on my Mt. Joy hill interval route (~3:something, running hard) to see if I can walk my HR up to ~140 for a few minutes, w/o upsetting the hamstring. May do this twice tomorrow morning if I drag myself out of bed before we head for the beach. | ||
Thursday Aug 10 | ||
| Strength 13:00 [1] | |
| 10am set - did 1 of the 45 Good Morning's with 5lbs (ea) weights in my hands. | ||
| Walking 32:44 [1]2.81 km (11:39 / km) +80m 10:12 / km | |
| ahr:110 max:137 shoes: R-Reebok Light Blue | ||
| Repeats (walking :) up/down a small hill near home - probably 110m long, 6 m climb.
Trying to see how much light cardio I can do while walking uphill, w/o inflaming the leg. I may try the VF Mt. Joy hill, or something at FC this weekend. | ||
| Strength 12:00 [1] | |
| 2nd set + ice | ||
Wednesday Aug 9 | ||
| Strength 26:00 [1] | |
| 2-Long-PT sets - same 3x15 x 5 exercises | ||
Tuesday Aug 8 | ||
| Strength 13:00 [2] | |
| Only one set - fell asleep with kids... | ||
Monday Aug 7 | ||
| Strength 25:00 [1] | |
| Just hit full strength quantity levels, and leg doing okay. Better even than last few days. Getting nice & boring :)
Stretches + Hip/Ankle (15+15+15)x100% ecc. hams (15+15+15)x2-leg bridge-on-ball roll back-forth (15+15+15)xeach-single-leg bridges (no hold) no Prone Plank (resting neck) (15+15+15e) Pelvic tilt back running (15+15+15) Good Mornings I'll try adding a few things here & there - say every 2 or 3 days so I can tell whether the new thing is annoying my leg or not. Next things: - A ~25 minute walk every day or every other day, with some hills to get HR up a little bit (e.g. to 120-130 like I get swimming...) - Ramp up the one-legged ball-brige - Reintroduce the Prone Plank (neck permitting) | ||
| C • Prone plank? 2 | ||