Training Log Archive: Animal-OIn the 7 days ending Sep 7, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
| |||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||
Saturday Sep 7, 2013 #
Event: Laurentian Rogaine
Orienteering 1:34:00 [3] 6.08 km (15:28 / km)
BAts and I got our gear together and went to a fantastic training session set up by the Stars!
It was fun, really! I had not been Orienteering in AGES!!! and returning to the woods and the maps, felt wonderful!
I did well in this session, hitting everything pretty much spot on except for 17. (oops)... but disaster was to hit again and again in the other trainings.
It was fun, really! I had not been Orienteering in AGES!!! and returning to the woods and the maps, felt wonderful!
I did well in this session, hitting everything pretty much spot on except for 17. (oops)... but disaster was to hit again and again in the other trainings.
Orienteering 1:16:00 [2] 5.0 km (15:12 / km)
Again, Time and distance aprox.
We had a late start so we knew we couldn't finish the course, but this was terrible ( i mean my mistake level was so so high!). I made it only to control 10! arghhh!! hihi
It was fantastic compass work exercise, but ... i discovered that i really need to work on this!! I tend to veer off my brain somehow does not keep the focus. Must stay focused for longer, and not get distracted,
I use trails and junctions as crutches, and ... if i can't i have problems, ahhaha
The bush was very very thick! It felt green the whole time!!
my legs got cut up pretty bad,
I WANT GATORS!!!
:)
We had a late start so we knew we couldn't finish the course, but this was terrible ( i mean my mistake level was so so high!). I made it only to control 10! arghhh!! hihi
It was fantastic compass work exercise, but ... i discovered that i really need to work on this!! I tend to veer off my brain somehow does not keep the focus. Must stay focused for longer, and not get distracted,
I use trails and junctions as crutches, and ... if i can't i have problems, ahhaha
The bush was very very thick! It felt green the whole time!!
my legs got cut up pretty bad,
I WANT GATORS!!!
:)
Physio 5:00 [1]
Clams and Crabs. Did the minimum.
Friday Sep 6, 2013 #
Cycling 35:00 [3] 9.7 km (3:36 / km)
Beresford - to Cornerstone - to Elm
Physio 20:00 [1]
50 Clams - both sides
30 hip dips - both sides
5 X 10 crab walks with theraband (with claw hands and everything)
Piriformis stretch 30sec each side
Cat stretch
30 hip dips - both sides
5 X 10 crab walks with theraband (with claw hands and everything)
Piriformis stretch 30sec each side
Cat stretch
Walking 40:00 [2] 4.0 km (10:00 / km)
walked to MEC. Very sore (very).
Cycling 32:00 [3] 8.7 km (3:41 / km)
Elm to Beresford
Thursday Sep 5, 2013 #
Cross training 30:00 [5]
Insanity Vid_day2
Stretch 10:00 [0]
Physio 20:00 [3]
side leg lift - 30 --- with red TheraBand
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
40 kettlebell swings
3 pistol squats (yes, 3 is puny but my quads are killing)
10 bridges - each side (with butt dip)
Love this Guy!!
http://www.youtube.com/watch?feature=player_embedd...
PiriFormis stretch - Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
40 kettlebell swings
3 pistol squats (yes, 3 is puny but my quads are killing)
10 bridges - each side (with butt dip)
Love this Guy!!
http://www.youtube.com/watch?feature=player_embedd...
PiriFormis stretch - Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
Cycling 33:00 [3] 8.7 km (3:48 / km)
Physio 5:00 [2]
PM session
Cycling 32:00 [3] 8.7 km (3:41 / km)
Elm to Beresford. Welcome back little me.
Wednesday Sep 4, 2013 #
Note
(injured)
so, ... it is now official. Physio's verdict:
Iliotibial band syndrome or IT band bobo (for the ones in the know).
My knee collapses in when I squat, and going down stairs, because my hip and gluts are too weak to hold everything nice and straight (which makes my stronger quads compensate pulling the It band out of wack.
Also, I might have weaken my right hip "more", during "compensation" habits from my achilles rupture...
I'd be breaking my hips with every running stride and not keeping my pelvis straight, and this twists the leg just enough (again collapsing the knee inward).
Also, toeing in during cycling... need to get the slight "duck feet" technique.
.... much work to be done!!! Basically doing the IT band videos TWICE a DAY!! ahhhh!!! (twice a day she said!! oh my ! ) (plus the always there should-be-doing calf work)
So no more running for me in the next 3-4 weeks!!! :(
very ver sad about that...
THE GOOD NEWS IS CYCLING GOT A GREEN LIGHT!!!
Video fitness routines also got a green light! So ... will be starting Insanity!
(a good friend's recommendation)
Iliotibial band syndrome or IT band bobo (for the ones in the know).
My knee collapses in when I squat, and going down stairs, because my hip and gluts are too weak to hold everything nice and straight (which makes my stronger quads compensate pulling the It band out of wack.
Also, I might have weaken my right hip "more", during "compensation" habits from my achilles rupture...
I'd be breaking my hips with every running stride and not keeping my pelvis straight, and this twists the leg just enough (again collapsing the knee inward).
Also, toeing in during cycling... need to get the slight "duck feet" technique.
.... much work to be done!!! Basically doing the IT band videos TWICE a DAY!! ahhhh!!! (twice a day she said!! oh my ! ) (plus the always there should-be-doing calf work)
So no more running for me in the next 3-4 weeks!!! :(
very ver sad about that...
THE GOOD NEWS IS CYCLING GOT A GREEN LIGHT!!!
Video fitness routines also got a green light! So ... will be starting Insanity!
(a good friend's recommendation)
Cross training (Insanity - fit test) 21:00 [5]
Fitness Test_ W1
Straight Kick up 57 (114)
crab squat 54
leg up 80
crab jump 25
frog jumps 9
suicide jump 14
push up jack 20
side leg pumps 45
Straight Kick up 57 (114)
crab squat 54
leg up 80
crab jump 25
frog jumps 9
suicide jump 14
push up jack 20
side leg pumps 45
Stretch 5:00 [0]
Physio 20:00 [3]
side leg lift - 30
open clams - 30
crab walk - 5 steps x 10
35 kettlebell swings
+ 30 hip dips x 3 times at various times during the day
open clams - 30
crab walk - 5 steps x 10
35 kettlebell swings
+ 30 hip dips x 3 times at various times during the day