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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 7 days ending Apr 10:

activity # timemileskm+ft
  strength10 3:07:00
  orienteering2 1:37:36
  PT6 1:20:00
  running1 15:50 1.3(12:11) 2.09(7:34) 256
  Total18 6:20:26 1.3 2.09 256
  [1-5]15 5:35:26

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Saturday Apr 10 #

10 AM

orienteering race 1:07:36 [2]
shoes: inov-8 roclite 290

[back to 3yo shoes because I've got nothing else that I can wear without pain]
Walking because any misstep on the rocky terrain could've sent my ankle straight to the ground, and that's not something I was looking to do on the first day of the weekend and right when both ankles are feeling pretty decent. Yes, there is a link to my route, no, you should not click on it. If he bothers to check, John will definitely throw me under the bus for 7 and 8. And maybe 9. Just all of it. Excuse of the day: dumb and not paying attention. I am definitely more attentive and into it when I'm actually running. Hopefully I'll be back to running, and therefore minimal mistakes, soon enough.
http://rg.cascadeoc.org/rg2/#288&course=11&...
1 PM

orienteering 30:00 [2]
shoes: inov-8 roclite 290

I don’t know where I went or how long I was out there for but it was distance and direction training courtesy of the one and only John Brady, and I ended up using what I learned for the next days race a bit.
9 PM

strength 20:00 [2]

tricep overhead thing @15lb 10x5
bent over flies @10lb 8x8
arnold press @10lb 8x8
bent over flies @10lb 6x6
(hotel fitness room appreciation log)

strength (abs) 10:00 [3]

leg lifts and crunches and leg lifts and crunches and leg lifts and crunches and le
10 PM

strength (denneroll) 10:00 [0]

Friday Apr 9 #

12 AM

PT (denneroll) 10:00 [0]

8 PM

strength (abs) 12:00 [3]

10 PM

strength 20:00 [3]

piked press 10x6 (earlier)
tricep overhead thing @15lb 10x6
bent over flies @10lb 8x8
arnold press @10lb 8x8

PT (denneroll) 10:00 [0]

Thursday Apr 8 #

1 AM

PT (denneroll) 5:00 [0]

7 PM

PT warm up/down 10:00 [1]

stretching + massage gun
8 PM

running 15:50 [3] 1.3 mi (12:11 / mi) +256ft 10:16 / mi

First 2/3 mile were downhill and flat, acted as a warm-up before getting to the bottom of the pipeline. Nothing hurt for once - feet, knees, and ankles all did well.
9 PM

strength 15:00 [3]

tricep overhead thing @10lb 12x8
bent over flies @8lb 8x8
piked press 10x6
10 PM

strength (abs) 10:00 [3]

Wednesday Apr 7 #

12 AM

strength 30:00 [3]

tricep overhead thing @10lb 12x6
bent over flies @8lb 8x10
arnold press @10lb 8x8
tricep kickback @5lb 10x5
hammer curls @8lb 10x8
5 PM

Note

Follow-up with the orthopedic doctor. She showed me the MRI scans and I got the official good-to-go to do whatever. Everything is structurally sound so it's all just up to my discretion whether I want to deal with pain, what's worth it, that kind of stuff.
10 PM

strength 25:00 [2]

tricep overhead thing @10lb 12x6
bent over flies @8lb 8x10
arnold press @10lb 8x8
tricep kickback @5lb 10x5
hammer curls @8lb 10x6

Monday Apr 5 #

10 PM

strength 25:00 [3]

tricep overhead thing @10lb 12x6
bent over flies @8lb 8x8
arnold press @10lb 8x8
tricep kickback @5lb 10x5
hammer curls @8lb 10x6
11 PM

PT 30:00 [1]

Sunday Apr 4 #

1 AM

PT (denneroll) 10:00 [0]

PT (ankles) 5:00 [1]

4 PM

strength 10:00 [3]

tricep overhead thing @10lb 12x6
bent over flies @8lb 6x10

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