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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: zerfas

In the 7 days ending Mar 20, 2010:

activity # timemileskm+m
  Weightlifting8 4:55:00
  Shooting2 2:15:00
  Running4 1:37:29 12.07 19.43
  Walking4 1:33:00 8.0(11:38) 12.87(7:13)
  Orienteering1 1:07:04 2.42(27:41) 3.9(17:12) 11012c
  Bike riding1 30:00
  swimming1 25:00 0.5(49:59) 0.81(31:03)
  Total9 12:22:33 23.0 37.01 11012c

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Saturday Mar 20, 2010 #

Event: QOC - Little Bennett Night O
 

Weightlifting 45:00 [1]

PT appointment. Total time 2 hrs.

Orienteering 1:07:04 [1] *** 3.9 km (17:12 / km) +110m 15:04 / km
12c shoes: Integrator O spikes

moved well can tell not in that great shape. the big thing is the knee held up with all of the off trail running. Little Bennett Night O.

INTERMEDIATE - Splits

Friday Mar 19, 2010 #

Walking 40:00 [1] 4.0 mi (10:00 / mi)

racewalked to the gym and back.

Weightlifting 25:00 [1]

PT exercises plus some for the left arm only. The STEM builds the muscle on the right arm so the left arm is a bit smaller.

Thursday Mar 18, 2010 #

Weightlifting 45:00 [1]

PT appointment. Actual time 1 hr 40 mins. Worked more on the knne adding more weight. Shoulder stretched with STEM and ice. Could not get an earlier orthopedic appt so it will have to wait until next Friday. the pt person today was really good just he could not understand my running habit. He really stretched my shoulder well and it still feels good hours later.

Walking warm up/down 13:00 [1] 1.0 mi (13:00 / mi)

Running 33:00 [2] 4.2 mi (7:51 / mi)

ran one mile in the middle in 7:40. Knee feels OK just tracks different so a feels funny making a different gait.

Weightlifting 15:00 [1]

PT exercises.

Wednesday Mar 17, 2010 #

Shooting 2:00:00 [1]

went to the outdoor range. shot well prone just the standing is not so great. The pain in my shoulder is really bad so much so that I am calling ASAP for an earlier orthopedic appt.

Weightlifting 35:00 [1]

mostly pt exercises plus some extra.

Running 10:00 [1]

water running. This was going great until the water polo people got really touchy because I was in the deep end.

swimming 25:00 [1] 0.5 mi (49:59 / mi)

All I can do is kick in the water did three different kicks. This is all the more the legs could handle for now.

Tuesday Mar 16, 2010 #

Weightlifting 35:00 [1]

PT. total time 1 hr 20 mins. Talked about how the shoulder has regressed a bit and he said it is tough treating two body parts since you can not just focus on one. I told him that if he wants would could back off the shoulder treatment and just focus on the knee. Now he seemed fine with treating both just more emphasis on the knee. Did lots of legs extension. The numbers for weights was incorrect old numbers I was using well over two weeks ago. Moved up some in weight for everything and handled it fine. Did about 450 reps total. He wants to build up my endurance.

Walking warm up/down 20:00 [1] 1.5 mi (13:20 / mi)

Five mins walk before the run.

Running 28:00 [1] 4.5 mi (6:13 / mi)

sandwiched the intervals in between.

Running intervals 2:29 [4] 0.6 km (4:08 / km)

yes, I was really curious after all of the down time did my fast twitches have any idea what to do. Ran 2 X 200 in 45 and 44. Not the greastest, but way better than I imagined plus did this with my trainers. I felt sluggish and slow and surprised at the time. Rested by jogging for one minute and did it again afterwards continued with the slow stuff. I have lots of rebuilding to do.

Weightlifting 15:00 [1]

some pt exercises followed by ice for 20 mins.

Monday Mar 15, 2010 #

Weightlifting 40:00 [1]

PT exercises plus other lifting for the good shoulder and leg.

Bike riding 30:00 [1]

watched 24. Acupuncture earlier in the day which helped. Using a different herbal on it which gives more pain relief.

Shooting 15:00 [1]

dry fired.

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 

Walking warm up/down 20:00 [1] 1.5 mi (13:20 / mi)

Running 24:00 [1] 3.0 mi (8:00 / mi)

10 AM

Weightlifting 15:00 [3]

PT exercises.
8 PM

Weightlifting 25:00 [3]

PT exercises.

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