Training Log Archive: D-MANIn the 7 days ending Apr 17, 2010:
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Saturday Apr 17, 2010 #
Running warm up/down 7:57 [2]
shoes: La Sportiva Crosslite
Warm up run.
Orienteering race 50:59 [5] 8.2 km (6:13 / km)
shoes: La Sportiva Crosslite
First race of the season at SL Ranch near Rumsey, AB. Really good first run of the season about 1:30 in mistakes but corrected them right away and a couple routes that wern't the best choices. Overall an awesome first race of the season in 17 C weather. Hip flexor was a bit sore after but walking around and stretching it made it pretty much go away.
Note
Taking a break from the hip strangth exercises and im only suppose to do it twice a week now anyways.
Friday Apr 16, 2010 #
Strength 31:30 [4]
AM Strength for my hip flexor to stop it from hurting after a run, did both side to keep them the same.
3(15/leg) for three exercises. Hold for 5 seconds.
1:45/leg
3(15/leg) for three exercises. Hold for 5 seconds.
1:45/leg
Cycling 15:36 [2] 5.88 km (2:39 / km)
AM/PM Bike to the Oval for work, then to work (other) and home.
Note
Rest Day, give my hip flexor a rest before I tear it up in the first out of town orienteering meet tomorrow in Rumsey, AB.
Thursday Apr 15, 2010 #
Cycling 1:03:47 [3] 32.0 km (2:00 / km)
shoes: Northwave Revolution Road Shoe
PM Cycle, full legging and upper and gloves. A nice 12 C, 27 km/h wind from the SE harder coming back than going out.
Average 30.3 km/h
Max Speed 52.8 km/h
956.6 kilometers to date. (Accumulative from before and now 3961.8 Kilomiters to date)
Average 30.3 km/h
Max Speed 52.8 km/h
956.6 kilometers to date. (Accumulative from before and now 3961.8 Kilomiters to date)
Strength 21:00 [4]
PM Strength for my hip to make my hip flexor stop hurting after a run. Did both sides to keep them the same.
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg
Wednesday Apr 14, 2010 #
Cycling 18:37 [2] 5.74 km (3:15 / km)
shoes: Asics Gel-1100
AM Bike to and back from the Oval for physio.
Cycling 19:10 [2] 5.74 km (3:20 / km)
AM/PM Bike to and back from the Oval for work.
Cycling 1:00:39 [3] 31.71 km (1:55 / km)
shoes: Northwave Revolution Road Shoe
PM Cycle, full legging and upper and gloves. A nice 10 C, 20-25 km/h wind from the north which didn't really make a difference.
Average 31.5 km/h
Max Speed 64.2 km/h
924.6 kilometers to date. (Accumulative from before and now 3929.8 Kilomiters to date)
Average 31.5 km/h
Max Speed 64.2 km/h
924.6 kilometers to date. (Accumulative from before and now 3929.8 Kilomiters to date)
Strength 31:30 [4]
PM Strength for my hip flexor to stop it from hurting after a run, did both side to keep them the same.
3(15/leg) for three exercises. Hold for 5 seconds.
1:45/leg
3(15/leg) for three exercises. Hold for 5 seconds.
1:45/leg
Note
Had physio at the U of C today. Got new exercises to strengthen my hip flexor. Full time running is getting closer.
Tuesday Apr 13, 2010 #
Cycling 17:30 [2] 5.74 km (3:03 / km)
AM/PM Bike to and back from work.
Cycling 1:00:18 [3] 31.4 km (1:55 / km)
shoes: Northwave Revolution Road Shoe
PM Cycle, full legging and upper, jacket, gloves and boot warmers. Cool ride -1 C but with the N 33 km/h wind it was -4. Along the Bow River bike paths.
Average 31.3 km/h
Max Speed 45.9 km/h
892.9 kilometers to date. (Accumulative from before and now 3898.1 Kilomiters to date)
Average 31.3 km/h
Max Speed 45.9 km/h
892.9 kilometers to date. (Accumulative from before and now 3898.1 Kilomiters to date)
Strength 21:00 [4]
PM Strength for my hip to make my hip flexor stop hurting after a run. Did both sides to keep them the same.
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg
Monday Apr 12, 2010 #
Cycling 9:47 [2] 3.3 km (2:58 / km)
AM/PM Bike to and back from work.
Running 24:11 [2] 5.11 km (4:44 / km)
shoes: Asics Gel Kayano 13
PM Run around the Calgary loop. Took it easy as im not even suppose to be running but I had to go and see how it would feel and it felt good. Wet snow falling and 1C, feels like -2C.
Sunday Apr 11, 2010 #
Strength 21:00 [4]
PM Strength for my hip to make my hip flexor stop hurting after a run. Did both sides to keep them the same.
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg.
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg.
Cycling 1:26:24 [3] 42.3 km (2:03 / km)
shoes: Northwave Revolution Road Shoe
PM Cycle, full legging and upper, jacket, gloves and boot warmers. Pretty cold 3 C but with the SE/E 30 km/h wind it was -3. Along the Bow River bike paths. A bit more of a relaxed ride.
Average 29.4 km/h
Max Speed 51.4 km/h
861.4 kilometers to date. (Accumulative from before and now 3866.6 Kilomiters to date)
Average 29.4 km/h
Max Speed 51.4 km/h
861.4 kilometers to date. (Accumulative from before and now 3866.6 Kilomiters to date)