Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gas_turbine

In the 7 days ending Sep 15, 2018:

	activity	#	time	miles		km		+m
	walk dog	7	3:45:16	11.8	(19:06)	18.99	(11:52)	184
	Run (no dog)	5	2:43:38	20.47	(8:00)	32.94	(4:58)	92
	mow lawn (push)	1	1:20:00
	Orienteering	1	59:57	4.19	(14:18)	6.74	(8:53)	108	9 /	14c	64%
	Physical Therapy	4	55:00
	Treadmill	1	31:04	4.0	(7:46)	6.44	(4:50)
	Plank!	4	26:00
	Lifting	1	24:00
	Abs related	1	1:00
	Total	9	11:05:55	40.45		65.1		384	9 /	14c	64%
averages - rhr:47

2:55

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Saturday Sep 15, 2018 #

Event: ROC - Genesee County Park

mow lawn (push) 1:20:00 [2]
shoes: Ice Bugs with Cleats

intensity higher and length of time longer because drive cable snapped half way through, so had to push hard to get the lawn finished.

walk dog 36:00 [1] 1.86 mi (19:21 / mi) +58m 17:39 / mi

With R,D,I - Met Kent and his wife in the field as well.

10 AM

Orienteering 59:57 [3] *** 4.19 mi (14:18 / mi) +108m 13:15 / mi
spiked:9/14c shoes: Ice Bugs with Cleats

Decent 'run' - but definitely out of shape, as on some of the long runs, I could not put a good effort in.

Lost time on
#4 - got confused on all the little pathways - had to stop and study, and then was conservative. Claims I lost 2 minutes. However I did avoid a 10 minute loss, and was able to get a handle on distances, terrain, etc.

#12 - WAY too conservative, as I ended up going to the road. Then when I got to the graveyard as my AP, for some reason, I headed south rather than west.
Claims I lost 1:22 - from GPS it looks like most of that was from messing around at the end.

Very happy on some of the others - especially when I went off trail and spiked.

Great to see everyone again. Great turnout for the intro course.

Green - Splits

Friday Sep 14, 2018 #

Run (no dog) 32:26 [3] 4.0 mi (8:07 / mi) +20m 7:59 / mi
shoes: NB Vazee blue #2 - at work

Warm, but not an excuse. Just generally tuckered out.

Plank! 7:00 [3]

Physical Therapy 10:00 [3]

walk dog 34:00 [1] 1.76 mi (19:19 / mi)

Saw an O-person and surprised her by asking if she was going to the meet tomorrow...

Thursday Sep 13, 2018 #

Note
rhr:47

exercises yesterday were good - glutes are sore!
--
Nice to see a resting HR under 50.

I see a light at the end of the tunnel that I can run fast again.

Physical Therapy 20:00 [3]

2x - harder than yesterday as I was sore. Added a couple lower abs things.

Plank! 5:00 [3]

post abs things.... thus it was ok to quit at 5 minutes. Really.

Run (no dog) 36:22 [3] 4.36 mi (8:20 / mi)
shoes: NB Vazee blue #2 - at work

REI loop. Sore, but easy.

walk dog 36:16 [1] 1.86 mi (19:30 / mi) +58m 17:47 / mi

Wednesday Sep 12, 2018 #

Run (no dog) 31:13 [3] 4.0 mi (7:48 / mi) +20m 7:41 / mi
shoes: NB Vazee blue #2 - at work

Studying my injury more - may be driven by pelvic tilt. In pre-injury race photos, I lean forward quite a bit at the waist. So today worked on controlling my lean & hip angle.

over last 15 minutes, did ~8 50 stride striders. These were more for a little up tempo, working on form - no where near a race pace. Maybe 7:00-7:30 pace for 30 seconds?

Physical Therapy 20:00 [3]

3x
Stretch hip flexors
Bridge / Single-leg Bridge hold
Ball curls / single leg ball curls
Glute march from bridge position
3 x 20. Back & forth between feet, keep hips level, squeeze glute, pull in bellybutton
Side plank star, hold upper leg bent
Single leg squat – touch soda can placed in front of foot
Hips back, weight on back of foot, knee behind foot
Pelvic curls

walk dog (carriage/elatia) 31:00 [1] 1.76 mi (17:37 / mi)