Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Animal-O

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Cycling25 21:37:38 223.88(5:48) 360.3(3:36)
  Physio18 13:25:00
  Orienteering3 5:46:09 21.87(15:50) 35.2(9:50)
  Walking5 5:06:00 15.47(19:47) 24.9(12:17)
  Hiking2 4:13:00 14.91(16:58) 24.0(10:33)
  Swimming7 4:08:00 5.33(46:33) 8.57(28:55)
  Running7 3:04:49 15.67(11:48) 25.22(7:20)
  Cross training5 1:38:11
  Dancing :)1 1:05:00
  Total30 60:03:47 297.14 478.2

«»
5:25
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2012 #

Cycling 50:00 [1] 11.2 km (4:28 / km)

fast cycling session might be over... let it snow let it snow let it snow

Thursday Nov 29, 2012 #

Cycling 20:00 [2] 5.6 km (3:34 / km)

Note

no alarm clock = sleep as much as i can = late for work = no physio this morning
we will see if i manage it later

Note

every morning i plow through Queen's park. I say plow through cause i cut across the whole thing not taking paths (looks ridiculous, but has become the best part of my morning ride...)

however, I terrify all the squirrels --- squirrleyys !!
(i have justified this: stress is good to stimulate their evolutionary brains)

.... However, I have wondered a few times if i might actually hit one. and i thought: no no no... that would be ...

well, it happened.
Not in Queen's park but on a street. I was not going "that" fast luckily.
HE (don't know why i always think furry things are males), had that moment of... "oh oh, should i stop running, or should i continue?"... if i continue, i am going to ....
ahhhh.... (he ran rate into my front wheel)!

Now, I suspect he is sporting a mohawk look on one side of his head
(a new squirl fashion?)

I hope he is okay.

Cycling 20:00 [2] 5.6 km (3:34 / km)

huge crazy day at work, not much else done.

Note
(rest day)

Wednesday Nov 28, 2012 #

Physio 55:00 [3]

PHYSIO Streaking. Day3 ! start 7h50 (did some procrastination)

2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther appart

Calf raise, looking for max ---
60x ' (50/50) -very very close
60x ' (50/50) - very very close - (try to lead with bad!!)
60x ' (50/50) - almost - (try to lead with bad!!)

One legged calf raise (anything i can muster)
30x ' weight on bad leg (still very low)
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
30x ' weight on pointed toe - very slow/ very supported descent
30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing
30x toes out 45/55 - weight bearing
30x soleus with elastic band
25x soleus with elastic band - 5sec descent

5x Side-Front-Side Jump Series: these are hard! trying to make them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

50x 25-BAD/25-good legged jumps on bosu with land position - eyes closed --- harder if go for height

Arabesque on bosu x 5 - each leg
9 sec good - 8 sec bad
9 sec good - 5 sec bad
12 sec good - 7 sec bad
9 sec good - 8 sec bad
9 sec good - 8 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

Cycling 18:00 [3] 5.8 km (3:06 / km)

Cycling 30:00 [3] 8.8 km (3:25 / km)

Swimming 25:00 [3] 0.75 km (33:20 / km)

Hiking 2:13:00 [1] 12.0 km (11:05 / km)

small urban hike with outdoor club

Cycling 25:00 [1] 6.4 km (3:54 / km)

Tuesday Nov 27, 2012 #

Physio 55:00 [3]

PHYSIO Streaking. Day2 ! start 7h03
2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther appart

Calf raise, looking for max ---
60x ' (50/50) -very very close
60x ' (50/50) - very very close - (try to lead with bad!!)
60x ' (50/50) - almost - w 10pds (try to lead with bad!!)

One legged calf raise (anything i can muster)
30x ' weight on bad leg (still very low)
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf

30x ' weight on pointed toe - very slow/ very supported descent
30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing + 15s hold
30x toes out 45/55 - weight bearing
30x soleus with elastic band
25x soleus with elastic band - 5sec descent

5x Side-Front-Side Jump Series: these are hard! trying to make them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

36x 6-BAD-legged jumps/ 6 good legged on bosu with land position - eyes closed --- so .. the answer is higher. harder if go for height

Arabesque on bosu x 5 - each leg
9 sec good - 8 sec bad
12 sec good - 13 sec bad
12 sec good - 7 sec bad
15 sec good - 7 sec bad
13 sec good - 9 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

Cross training 15:00 [3]

Cycling 20:00 [2] 5.8 km (3:27 / km)

Cycling 42:33 [3] 9.5 km (4:29 / km)

Running 39:47 [4] 6.0 km (6:38 / km)

run out in Sunnybrook with AD, headlamps and all! heyyy
some trails but mostly ran around the top plateau on a freshly woodchipped path... super soft for all various ailments :)
was an intensity 3-4 for me, but probably a 2 for AD, haha. he was chatty which was good, i could respond but rather on the short side.

Mr Calfy just wanted to cramp ! Sudden onsets of cramps made me stop, and (actually let go an "ostie tabarn...." )
It never fully took, but i payed a lot of attention not to go over that threshold.
happy about the new route. it was a beautifull night REALLY pretty with moon and trees (and spotted one lonely dog happily sniffing around).

Cycling 41:15 [3] 10.3 km (4:00 / km)

Note

tomorrow: running is illegal

Monday Nov 26, 2012 #

Physio 55:00 [3]

PHYSIO Streaking. Day1 ! start 8h
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

Calf raise, looking for max ---
60x ' (50/50) -very very close
60x ' (50/50) - very very close - (try to lead with baddy!!)
60x ' (50/50) - almost - w 10pds (try to lead with baddy!!)

One legged calf raise (anything i can muster)
30x ' weight on bad leg (still very low)
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf

30x ' weight on pointed toe - very slow/ very supported descent
30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing
30x toes out 45/55 - weight bearing
30x soleus with elastic band
25x soleus with elastic band - 5sec descent

5x Side-Front-Side Jump Series: these are hard! trying to make them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

30x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. much harder if i try for height

Arabesque on bosu x 5 - each leg
22 sec good - 6 sec bad
5 sec good - 8 sec bad
6 sec good - 7 sec bad
10 sec good - 6 sec bad
11 sec good - 9 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

Cycling 20:00 [3] 5.8 km (3:27 / km)

Note

kinda really want to go to U.S. night -O meet!!!
:)

Note

slight tendon pain today. Weirdo feeling at muscle-tendon junction.
It feels "unflexible".

Cycling 20:00 [3] 5.8 km (3:27 / km)

Swimming 50:00 [5] 1.8 km (27:47 / km)

(24 L x 25m) x3 =

Running 23:00 [3] 2.3 km (10:00 / km)

Sunday Nov 25, 2012 #

Orienteering 1:12:00 [4] 8.0 km (9:00 / km)

hihihi, I was doing absolutly great ... until i hit the fence. not a wall, a fence.

down the hill to CP3 (lots of smarter people took the path)
4-5-6-7-a sinch.
8.... river crossing (1) ... hit a Fence... crossback river (2).
I think i see a hole in the fence. River crossing (3). At-fence: No hole.
Cross back to river (4).
Might be able to pass under fence ? cross-river (5) Back to fence: I am too big (and no "drink me potion" available)

Back to river (6) .... By then i just ran right down the center of the river (no trees to hinder my super fast aqua-gliding)

F%^#?ng-fence, finally stopped (many people laughing at me at this point). Some fellow-funrunner gives me a high five. and then ... up and up and up the hill, we go.
helped on by an unknown woman in front of me. She pushed me on with mental vibes (i did not walk more only cause she did not walk).

As a "getting to the top" treat, there was little-babie poking out of daddie's jacket to say hello too (very funny sight).

First box, had trouble in one spot (... okay okay... a few spots..)
Coming out of box1, I had a panick attack: counting and double counting controls and trying to figure out which ones i did or not. Actually out right stopped for this.
:)
9-10 okay. Box2... i vowed to pay attention to which controls i do or not.
Then, promtly forget to do this, which = panick attack no.2 (plus some controls did not beep, or flash lights at me), I had increasing (increasing) fears of misspunching.

For 3 controls, I actually counted to 10-slowly hoping for a beep or a flash of light to squash my quelms, but nooo ... ahhhhh, the fear the fear....

Then... I absolutely LOVED 11-12-13!!! oh, the up and down and around!
heyyy!! loved it!!!
I could have ran faster down 14. But, i super belted the tunnel, that was fun!
and some nice guy had to tell me about 3 or 4 times that the finish was to my right... before I realised he was right.
(I was bolting for the cookie station, and had not realised the finish was before)
ha!
... then proceeded to eat cookies :)
(actually only ate one, but dreamed of eating six)... and chatting and couchycouuing the babies and little ones.

And I was told I had not misspunched!!! what else does one want?

Walking 50:00 [1] 4.4 km (11:22 / km)

Saturday Nov 24, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day1 ! start 10h
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

Calf raise, looking for max ---
60x ' (50/50) -very very close
60x ' (50/50) - very very close - w 10pds (try to lead with bady!!)
60x ' (50/50) - almost - w 10pds (try to lead with bady!!)

One legged calf raise (anything i can muster)
30x ' weight on bad leg (very low)
15x ' weight on good leg
30x ' weight on bad leg --- very supported - but full lift
80% arms - 20% calf lift
30x ' weight on bad leg --- very supported - but full lift
80% arms - 20% calf lift
arms tired!! haha so much of weight taken by arms

30x ' weight on pointed toe - very slow/ very supported descent
20x ' weight on pointed toe - very slow/ very supported descent
--- was told this really neeeds to be worked on/ very weak
--- really unable to support weight

30x toes out 45/55 - weight bearing
30x soleus with elastic band
25x soleus with elastic band - 5sec descent

5x Side-Front-Side Jump Series: these are hard! trying to make them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

30x BAD-legged jump on bosu with land position - eyes open
20x good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. much harder if i try for height

Arabesque on bosu x 5 - each leg
11 sec good - 5 sec bad
13 sec good - 11 sec bad
6 sec good - 7 sec bad
12 sec good - 5 sec bad
15 sec good - 9 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

Cycling 18:00 [3] 5.8 km (3:06 / km)

Cycling 23:00 [1] 5.8 km (3:58 / km)

Friday Nov 23, 2012 #

Cycling 20:00 [2] 5.8 km (3:27 / km)

Cycling 20:00 [3] 5.8 km (3:27 / km)

Dancing :) 1:05:00 [2]

Thursday Nov 22, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day5 ! start 8h39
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

Calf raise, looking for max ---
60x ' (50/50) -very very close
60x ' (50/50) - very very close
60x ' (50/50) - almost

One legged calf raise (anything i can muster) - afraid today
30x ' weight on bad leg (very low)
15x ' weight on good leg
30x ' weight on bad leg --- very supported - but full lift
80% arms - 20% calf lift
30x ' weight on bad leg --- very supported - but full lift
80% arms - 20% calf lift

20x ' weight on pointed toe - very slow/ very supported descent
20x ' weight on pointed toe - very slow/ very supported descent
--- was told this really neeeds to be worked on/ very weak
--- really unable to support weight

30x toes out 45/55 - weight bearing
25x soleus with elastic band - 5sec descent

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :) --- slightly afraid of them, but did them
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

30x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. much harder if i try for height

Arabesque on bosu x 5 - each leg
21 sec good - 4 sec bad
31 sec good - 11 sec bad
24 sec good - 7 sec bad
22 sec good - 7 sec bad
15 sec good - 9 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

Note
(rest day)

ahhhh ... me late for work!!!

Cycling 20:00 [3] 5.8 km (3:27 / km)

Cycling 25:00 [1] 5.8 km (4:19 / km)

very slow cycle home with all groceries sticking out from paniers and anywhere else possible.
Always funny to cycle with carrots and cilantro bobbing around threatning to fall out at the speed bumps.

Wednesday Nov 21, 2012 #

Physio 25:00 [3]

PHYSIO Streaking. Day4 ! start 6h50
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed - w 10pds

Calf raise, looking for max --- decided to start with them
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - almost (it burns!!) --- w 10pds

One legged calf raise (anything i can muster) -
30x ' weight on bad leg (ever so slightly higher)
15x ' weight on good leg
30x ' weight on bad leg ---not very high

50x ' put weight on pointed toe
--- as slow descent as I can - slightly better

30x toes out 45/55 - weight bearing - first time this is better!
2 X 60x soleus with elastic band - slow descent

--- finish later --- must go to physio apptmt!!

Cycling 20:00 [3] 5.8 km (3:27 / km)

Cycling 28:00 [3] 7.9 km (3:33 / km)

Swimming 50:00 [4] 1.8 km (27:47 / km)

(24x25) x 3

Hiking 2:00:00 [2] 12.0 km (10:00 / km)

hiking with outdoors club, it was a fun night strolling expedition

Cycling 1:05:00 [3] 16.6 km (3:55 / km)

Cycling 17:00 [1] 4.2 km (4:03 / km)

Note

pretty crazy day, I think it I am trying to test "it out"... got a lot of work done at work too..
tomorrow is a rest day...
:)

Tuesday Nov 20, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day3 ! start 7h16
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed - w 10pds

Calf raise, looking for max --- decided to start with them
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - almost (it burns!!) --- w 10pds

One legged calf raise (anything i can muster) -
30x ' weight on bad leg (higher --- better)
15x ' weight on good leg
30x ' weight on bad leg ---not very high

45x ' put weight on pointed toe
--- as slow descent as I can - slightly better

30x toes out 45/55 - weight bearing - first time this is better!
2 X 60x soleus with elastic band - slow descent

35x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :) --- slightly afraid of them, but did them
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

30x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu x 5 - each leg
11 sec good - 10 sec bad
15 sec good - 5 sec bad
9 sec good - 9 sec bad
12 sec good - 6 sec bad
9 sec good - 11 sec bad

Finshed with 30 ballet toe

Cross training 1:11 [3]

1 squat - 1 push up - 1 burpee

Cycling 21:00 [2] 5.6 km (3:45 / km)

brought Mr Willy Wallace to the repair shop ... and ran the rest into work with pack.
Had not done that in a long while.
I think my bike needs major repairs in central crackshaft (if that is what it is called). The thingy that makes the pedal arms turn...
:)

got bike already, they say the crank is fine... i am not too convinced, but yeah!

Running 24:37 [5] 4.12 km (5:58 / km)

Walking 56:00 [2] 5.2 km (10:46 / km)

Cycling 20:00 [3] 5.6 km (3:34 / km)

Monday Nov 19, 2012 #

Cycling 27:00 [3] 8.0 km (3:23 / km)

Swimming 40:00 [4] 1.4 km (28:34 / km)

Cycling 27:50 [3] 8.3 km (3:21 / km)

Cycling 20:00 [3] 5.6 km (3:34 / km)

Physio 50:00 [3]

PHYSIO Streaking. Day2 ! start 18h24
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed - w 10pds
(harder with filled bosu)

Calf raise, looking for max --- decided to start with them
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - almost (it burns!!) --- w 10pds

One legged calf raise (anything i can muster) -
30x ' weight on bad leg (not very high --- afraid of them)
15x ' weight on good leg
30x ' weight on bad leg ---not very high

45x ' put weight on pointed toe
--- as slow descent as I can - slightly better

30x toes out 45/55 - weight bearing - first time this is better!
2 X 60x soleus with elastic band - slow descent

35x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :) --- slightly afraid of them, but did them
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

30x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes closed
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu x 5 - each leg
14 sec good - 9 sec bad
10 sec good - 12 sec bad
11 sec good - 5 sec bad
12 sec good - 9 sec bad
12 sec good - 9 sec bad

Finshed with 30 ballet toe

Cross training 17:00 [3]

Cycling 22:00 [2] 6.0 km (3:40 / km)

Sunday Nov 18, 2012 #

Note

Been running on low energy these days, do not know where it is coming from, but sometimes one needs to bump themselves out of it. ... so here it goes.

Physio 50:00 [3]

PHYSIO Streaking. Day1 !
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

Calf raise, looking for max --- decided to start with them
if i concentrate i can do 50/50
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - almost (it burns!!)

One legged calf raise (anything i can muster) -
30x ' weight on bad leg (these seem to have regressed --- muscle pain makes me very carefull)
15x ' weight on good leg
30x ' weight on bad leg ---not very high

40x ' put weight on pointed toe
--- try and slow descent - slightly better

30x toes out 45/55 - weight bearing - first time this is better!
2 X 60x soleus with elastic band - slow descent

30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :) --- slightly afraid of them, but did them
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

15x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes closed
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu x 5 - each leg
14 sec good - 8 sec bad
10 sec good - 11 sec bad
12 sec good - 6 sec bad
6 sec good - 6 sec bad
10 sec good - 10 sec bad

Finshed with 30 ballet toe
time for penguin video. its great! :)

Swimming 32:00 [4] 1.2 km (26:40 / km)

this time there was no slow people to blame for slowness, only me!
:)
the good news is, I found a nice slot of time where there is less people!

there is a numbness in the leg, ... and it is often threatening to cramp.

Cycling 47:00 [3] 13.7 km (3:26 / km)

Cross training 15:00 [3]

Saturday Nov 17, 2012 #

Cycling 1:00:00 [3] 17.9 km (3:21 / km)

Note

cleaning day, back logged with home stuff.
Did not do physio, i think the pain scared me, it was so sudden.
So i left it a few days,
will do tomorrow.

Friday Nov 16, 2012 #

Cycling 18:00 [3] 5.8 km (3:06 / km)

Cycling 20:00 [2] 5.8 km (3:27 / km)

was so tired, all i did is sleeep
:)

Note
(rest day)

Thursday Nov 15, 2012 #

Cycling 18:00 [3] 5.8 km (3:06 / km)

burned a stop in front of cop car... ooops!
i did not get stopped! :)

Cycling 23:00 [2] 5.8 km (3:58 / km)

Physio 25:00 [3]

PHYSIO Streaking. Day4 !!!
no ouuumf in this on either, i just did it --- running a little tired
will be carefull to asleep early
:)

3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! knees acting up but okay once warmed up :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

15x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes closed
--- much harder if i try for height

Arabesque on bosu - ~6 sec x 5 - each leg
12 sec good - 4 sec bad
10 sec good - 4 sec bad
8 sec good - 4 sec bad
12 sec good - 5 sec bad
8 sec good - 5 sec bad
Filled Bosu a little, was easy once i found the right pump.

Calf raise, looking for max ---
oh boy that hurts. I will not be able to do calf raises today.
It is not a muscle tired pain but a pain at the muscle tendon junction - 2nd tear location.
All other moves did not hurt, and this came very suddenly as i tried to lift. ... iinteresting.
That is a wrap for today.

and now for the penguin video!!

Note
(rest day)

Wednesday Nov 14, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day3 !!!
no ouuumf in this on, i just did it.

3min balence on bosu - eyes closed (concentrate on non-moving)
I almost fell asleep on it

30x Squats on bosu ball - eyes closed - seemed harder than usual

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

15x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes closed
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu - ~6 sec x 5 - each leg
9 sec good - 4 sec bad
9 sec good - 6 sec bad
6 sec good - 4 sec bad
7 sec good - 4 sec bad
8 sec good - 6 sec bad
thinking about filling up bosu, no time now

Calf raise, looking for max ---
if i concentrate i can do 50/50 - must pay attention or good leg takes over
60x ' (50/50) - weight bearing: very very close
60x ' (50/55) - almost

One legged calf raise (anything i can muster) -
30x ' weight all on bad leg
15x ' weight all on good leg
30x ' weight all on bad leg --- they not very high

30x ' put weight on pointed toe, and try and slow descent
this is really not great - cannot toe walk (yet)

30x toes out 40/60 - weight bearing - eyes closed
3 X 30x soleus with elastic band - slow descent

30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

Finshed with 30 ballet toe (depressing)
must watch penguin video. its great! :)

Cycling 40:00 [3] 11.6 km (3:27 / km)

Swimming 26:00 [5] 0.85 km (30:35 / km)

hahah, lots of people. When I hit a really slow person, I do the egg beater, cause i go just as fast, but it kills me.
hahaha

Running 28:35 [5] 3.0 km (9:32 / km)

I did the stairs, to try and engage my calf more as my body has developed a lot of sneeky tricks to avoid using the muscle fully.

near my home i have 67 meters of stairs, so I did
3 series of X 5 up-and-downs with a small in between run of 400 meters.
so 15 total up-downs

Both google map and endomondo calculate 3 km, :)

It is good as I hope this might become a time trial for me, to see calf progress.
Except ... I did not calculate exact time, hahahah

Tuesday Nov 13, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day2 !!
2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

15x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes closed
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu - ~6 sec x 5 - each leg
Bosu not as filled much less stable = funnyarabesque
I really see the difference between bad and good leg in stability

Calf raise, looking for max ---
if i concentrate i can do 50/50 - must pay attention or good leg takes over
30x ' (50/50) - weight bearing: very very close
30x ' (50/55) - almost
30x ' 45/55 - weight bearing

One legged calf raise (anything i can muster) -
30x ' weight all on bad leg
15x ' weight all on good leg
25x ' weight all on bad leg

30x ' put weight on pointed toe, and try and slow descent
this is really not great - cannot toe walk (yet)

30x toes out 40/60 - weight bearing - eyes closed
3 X 30x soleus with elastic band - slow descent

30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

Finshed with ballet toe (this one is depressing)
must watch penguin video to pick me up.
that worked! :)

Cycling 18:00 [3] 5.8 km (3:06 / km)

Cycling 20:00 [2] 5.8 km (3:27 / km)

very tired, cycling home at ridiculous hour, pain detected in achilles, but I think more related to sitting too long at microscope and have feet swelling up. Cells looked cool though.

Note

too long day at work. must cut the hours.

Monday Nov 12, 2012 #

Cycling 20:00 [3] 5.6 km (3:34 / km)

Cycling 31:00 [4] 9.5 km (3:16 / km)

Swimming 25:00 [3] 0.77 km (32:15 / km)

was late, but i made it out. Collected a lot of water in my ears, my brain is now rehydrated.

Physio 50:00 [3]

PHYSIO Streaking. Day1 !
2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
decided to try jumping higher instead from farther away - concentrate on stability

30x BAD legged lunges on balence plate - eyes closed

25x BAD-legged jump on bosu with land position - eyes open
25x good legged jump on bosu with land position - eyes closed
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu - ~6 sec x 5 - each leg
Bosu not as filled and much less stable = funnyarabesque
I really see the difference between bad and good leg in stability

Calf raise, looking for max ---
if i concentrate i can do 50/50 - must pay attention or good leg takes over
30x ' (50/50) - weight bearing: very very close
30x ' 45/55 - weight bearing - when it gets tired my weight shifts
30x ' 45/55 - weight bearing

as much as a calf raise i can muster -
15x ' weight all on bad leg
15x ' weight all on good leg
30x ' weight all on bad leg
30x ' put weight on pointed toe, and try and slow descent
30x toes out 40/60 - weight bearing
30x soleus with elastic band
30x soleus with elastic band
30x soleus with elastic band
30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

Note

I have to say, that I am pretty sure my limpy pain on Saturday came from wearing boots for a conference and an outing at the pub. hummm,...
After the Raid, I feel no pain, and i do not think i limped today.

Next conference, I will be wearing my trail runners with my pencil skirt. It will look fabulous if i get the fancy purple salomons.

Sunday Nov 11, 2012 #

Orienteering 2:00:00 [3] 13.0 km (9:14 / km)

The RAID! That was a fun day with NF and CW. It was CW's first time orienteering, I had pestered her for about one year and she finally caved. :)
She naviguated most of the way, i tryied (hard) to get her to make all the decisions (but sometimes i'd chirp in).
Counting on them, I lost map contact several times, my own concentration was way off, so the girls actually corrected me multiple times,
which means they were always naviguating enough to call the shots or double check me when i made mistakes which was great!
We did take a few bad turns anyway... and so we had "relocating" lessons... :)

I can't believe i could not find my safety blanket at the gear check!!
i rummaged through my bag, and pulled things out, and could not find it.
I finally found it under my water pack, at the end of the race ! ... I had it all along, hummm, lesson learned.

It was great fun! I did not push too hard, we were slow and I was trying hard not to act like a springing rabbit, and my leg is not in the best of shape.

It was great to see FunRun, Chief, Aggost, WandAR, 1L, Bash and Mr. Hammer himself, etc. Although, again, did not really get a chance to chat. It was also fun to gawk at the ultra cool Americain Girls doing their thing and seeing It's Okay to be Fast, be fast.
Also loved the Movember happenings... and the repeated appearance of the Banana.

Let's not forget the meat balls.

wish we could start this day all over again.

Walking 45:00 [1] 3.8 km (11:51 / km)

after feeding my cells, i walked from work to ossington. it was a nice warm night and walked watching the people spill out from the bars, and cafes.
Limp is there, but barely.

Saturday Nov 10, 2012 #

Cycling 25:00 [2] 6.1 km (4:06 / km)

came home late late after a night at the pub, ... was good,... but i really wanted to go dancing.
maybe next time...

Note
(injured)

I do not know why, this morning it hurts pretty bad. Limp is back.
Very worried about tomorrow.
I do not think i should join teams for a while, as it makes backing down harder.
I took anti-inflams, i will see.

Cycling 42:00 [3] 11.6 km (3:37 / km)

Physio 10:00 [3]

PHYSIO Streaking. Day5 !!!!!

2min balence on bosu - eyes closed (very easy- but concentrate on non-moving)
30x Squats on bosu ball - eyes closed

3x Side-Front-Side Jump Series: I was afraid. they were okay, but i feel sluggish and not wanting to fully take off from the foot.
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

okay, not great but this is it.

Today, I limped through the day, and I am afraid of making it worst.
Tomorrow I am supposed to do the Half Raid,
... not really racing, but showing C.W. how to orienteer
but still kinda scared to not be able to.

physically the body is not following the will, so i will listen. and take more anti-inflam.

Friday Nov 9, 2012 #

Physio 50:00 [3]

PHYSIO Streaking. Day4 !!!!
2min balence on bosu - eyes closed (very easy- but concentrate on non-moving)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them prettier... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu -
decided to try jumping higher instead from farther away - concentrate on stability

BAD legged lunges 30x on balence plate - eyes closed

15x one BAD-legged jump on bosu with land position - eyes open
15x one good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. was much harder if i try for height

Arabesque on bosu - ~6 sec x 5 - each leg
Down to 6 seconds because Bosu not as filled and much less stable! Making for very funny looking arabesque (better)

Calf raise, should be done till exhaustion (maxed out) ---
if i concentrate i can do 50/50 - must pay attention or good leg takes over
30x ' (50/50) - weight bearing: veyr very close
30x ' 45/55 - weight bearing - when it gets tired my weight shifts
30x ' 45/55 - weight bearing

as much as a calf raise i can muster -
30x ' weight all on bad leg
15x ' weight all on good leg
20x ' weight all on bad leg
30x ' put weight on pointed toe, and try and slow descent
it is tired :)
30x toes out 40/60 - weight bearing
30x soleus with elastic band
30x soleus with elastic band
30x soleus with elastic band
30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing
30x toes out 40/60 - weight bearing

Cycling 40:00 [3] 11.2 km (3:34 / km)

Cycling 15:00 [3] 4.5 km (3:20 / km)

Walking 35:00 [1] 3.5 km (10:00 / km)

Thursday Nov 8, 2012 #

Note

woken two nights in a row by hard cramps in Mr Calfie. aouuuch. especially that i can't stretch it out and massaging only does so much.

took vitamins and promess to drink more water
Hunting down bananas is on the list

Physio 50:00 [3]

PHYSIO Streaking. Day3 !!!

so calfies ..
1min balence on bosu - eyes closed (very easy)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! must concentrate on making them prettier... :)
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu - jumping from farther away concentrate on stability - hurt back a little -
I must be carefull maybe trying to jump from too far away...

BAD legged lunges 30x on balence plate - eyes closed

15x one BAD-legged jump on bosu with land position - eyes closed
15x one good legged jump on bosu with land position - eyes closed
very easy -- I declare myself GRADUATED from this exercise! :)

Arabesque on bosu - ~6 sec x 5 - each leg
Down to 4-6 seconds because Bosu not as filled and much less stable!
Making for very funny looking arabesque

Argghhh, hate these. :)
Calf raise, should be done till exhaustion (maxed out) ---
if i concentrate i can do 50/50 - must pay attention or good leg takes over
30x ' 50/50 - weight bearing
30x ' 45/55 - weight bearing
30x ' 45/55 - weight bearing

as much as a calf raise i can muster - I am better (very slightly worth making video)
40x ' weight all on bad leg
15x ' weight all on good leg
30x ' weight all on bad leg

30x ' put weight on pointed toe, and try and slow descent
I have resistance, I can almost stop my weight !
i should start ballet

30x toes out 40/60 - weight bearing

soleus with elastic band - not done cause i could not find the elastic.
energy was better! now off to conference.

Cycling 20:00 [3] 5.6 km (3:34 / km)

Running 5:00 [3] 0.8 km (6:15 / km)

writing it in only because it hurt a little and I should not have ran, but ... but.... I really wanted to .... catch that bus.

Wednesday Nov 7, 2012 #

Cross training 20:00 [5]

Cross training 30:00 [3]

Running 10:00 [3] 1.4 km (7:09 / km)

Physio 30:00 [3]

Streaking Day2 !!
Calf raise, should be done till exhaustion (maxed out) ---
30x ' 45/55 - weight bearing almost 50/50
30x ' 45/55 - weight bearing
30x ' 45/55 - weight bearing

30x ' weight all on bad leg - as much as a calf raise i can muster
15x ' weight all on good leg - calf raises
30x ' weight all on bad leg - as much as a calf raise i can muster

30x ' put weight on pointed toe, and try and slow descent
I have resistance, I can almost stop my weight

30x toes out 40/60 - weight bearing

30x soleus with elastic band
30x soleus with elastic band

30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing

5x Side-Front-Side Jump Series: these are hard! feels heavy and tired on the legs. Feel like i am jumping more though
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu - jumping from farther away concentrate on stability -

Arabesque on bosu - ~7 sec x 5 - each leg
I think it is harder cause the bosu is less filled!?

I did this one dragging my feet less but energy is not top top (and that is okay)
:)

Cycling 20:00 [3] 5.6 km (3:34 / km)

Running 38:50 [4] 6.0 km (6:28 / km)

finished very late at work 9h30!! Need to let off steam and i accomplished my mission.
I did not feel tendon pain while running, just muscle fatigue or sorness in the calf, which i think is good.
Feeling it now though.
:)

Tuesday Nov 6, 2012 #

Cycling 20:00 [3] 5.6 km (3:34 / km)

Note

okay in lazy mode, must move out of this soon. aka now. Starting up my physio will be a start.
:)

Cycling 20:00 [2] 5.6 km (3:34 / km)

Physio 50:00 [2]

PHYSIO Streak starting again. Day1 !!
I am clearly not a good streaker (I never though i was going to be, but I try again)

so calfies .. what can they do after a break, ... hummm ?
(i really need music for this one, motivation is so low... not great when you start off all dressed, sweater and all)

1min balence on bosu - eyes closed (very easy)
30x Squats on bosu ball - eyes closed

5x Side-Front-Side Jump Series: these are hard! feels heavy and tired on the legs. Feel like i am jumping more though
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led

30X - 2 legged squat jumps on Bosu - jumping from farther away concentrate on stability - I fell !! aaahhh, just enough to make me more alert

BAD legged lunges 30x on balence plate - eyes closed

15x one BAD-legged jump on bosu with land position - eyes closed
15x one good legged jump on bosu with land position - eyes closed

Arabesque on bosu - ~8 sec x 5 - each leg
this was for some random reason much more difficult!?

Calf raise, should be done till exhaustion (maxed out) ---
30x ' 45/55 - weight bearing almost 50/50
30x ' 45/55 - weight bearing
30x ' 45/55 - weight bearing
30x ' weight all on bad leg - as much as a calf raise i can muster
I am better (very slightly)
15x ' weight all on good leg - calf raises
15x ' weight all on bad leg - as much as a calf raise i can muster
muscle pain settled in pretty quick on attempt of second serie
30x ' put weight on pointed toe, and try and slow descent
I have resistance, I can almost stop my weight !
30x toes out 40/60 - weight bearing
30x soleus with elastic band
30x soleus with elastic band

I did this one dragging my feet. I hope to find a treasure of energy in the morning!
:)

Monday Nov 5, 2012 #

Cycling 40:00 [3] 11.2 km (3:34 / km)

ouf, just trying to be back.

Sunday Nov 4, 2012 #

Orienteering 2:00:00 [3] 10.0 km (12:00 / km)

Montreal Score-O with JB.
I thought her the basics, she caught on very very quickly and was making most of all the decisions from beginning to end, which was great!!
So much fun to see old friends, i might be able to count laughing as training? no?
it is great for the abs.

Orienteering 34:09 [4] 4.2 km (8:08 / km)

picking up controls at a higher pace.

Saturday Nov 3, 2012 #

Walking 2:00:00 [1] 8.0 km (15:00 / km)

visiting streets with AC. Touristo walking.

Friday Nov 2, 2012 #

Running 15:00 [3] 1.6 km (9:22 / km)

running to Union Sation, packed like a donkey.
I made it. :)

Thursday Nov 1, 2012 #

Note
(rest day)

:)
foot is feeling it, so must stay off if I want to do the Montreal Score-O this Sunday. :)

My whole body is sore right now, and even cycling home was painfull. Good old muscle pain, have not felt that in a long time.

Cycling 20:00 [2] 5.6 km (3:34 / km)

Cycling 20:00 [2] 5.6 km (3:34 / km)

« Earlier | Later »