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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending May 8, 2010:

activity # timemileskm+m
  Running4 2:44:16 19.01 30.59
  Cycling7 2:35:53 33.05(4:43) 53.19(2:56)
  Strength4 2:14:30
  Orienteering1 25:33 2.61 4.2
  Core1 15:00
  Total7 8:15:12 54.67 87.98

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Saturday May 8, 2010 #

Cycling 12:49 [2] 5.12 km (2:30 / km)
shoes: Asics Gel-1100

PM Bike to the running room to buy a singlet.

Running 20:16 [3] 5.11 km (3:58 / km)
shoes: Asics Gel Kayano 13

PM Around the Calgary loop. Coolish 7 C, wind S 27 km/h noticed in in a few places along the route. Planed on doing 10km but got a bad cramp on my right side just under my rib cage after about 3.5 km then it moved too the other side too after 4.5 km. Started the second loop but stopped after 150 m because the cramps were really bad. Turned into a 1 km warm down. Probably shoud have done a warm up and wouldn't of cramped. Hip flexor and Iliacus psoas major ---> iliapsoas felt fine. Lower quads close to the knees were sore before from yesterdays speed skating training. Just the inside of my left hamstring fells "warm", sore and irritated.

19:49 - 5 km

Running warm up/down 5:22 [1] 1.06 km (5:04 / km)
shoes: Asics Gel Kayano 13

PM Warm down run.

Cycling 9:18 [2] 3.3 km (2:49 / km)

PM Bike to and back from work.

Friday May 7, 2010 #

Cycling 17:17 [2] 5.74 km (3:01 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

Core 15:00 [3]
shoes: Asics Gel-1100

AM First summer training session with speed skating group.

Strength 10:00 [5]
shoes: Asics Gel-1100

AM Speed skating training.

Cycling 9:45 [2] 3.3 km (2:57 / km)

PM Bike to and back from work.

Note

Hip flexor is still feeling "warm" and just irritated. I think it might be from the new stretches but im not sure because it is hurting down the inside of my leg too, feels like it is the side of my hamstring too. Left knee is also warm and sore.

Thursday May 6, 2010 #

Cycling 16:50 [2] 5.74 km (2:56 / km)

PM Bike to and back from the oval for work.

Running 25:26 [2] 5.11 km (4:59 / km)
shoes: Asics Gel Kayano 13

PM Run around the Calgary loop. Nice evening 1 C felt like -3 C with the N 13 km/h wind. Full legging and upper with gloves. Hip flexor is still feeling "warm" and just irritated.

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

Strength 21:00 [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 two exercises. Hold for 5 seconds.
1:45/leg

Strength (Balance) 10:00 [3]

PM Physio said I have to work on my balance. Don't have a balance board but Martin my physio therapist said I could do it on a cushion on one leg with my eyes closed.

Wednesday May 5, 2010 #

Cycling 17:52 [2] 5.74 km (3:07 / km)

AM/PM Bike to the Oval for work and home after the Wednesday night orienteering meet at the University of Calgary.

Running warm up/down 10:05 [2]
shoes: La Sportiva Crosslite

PM Warm up run.

Orienteering race 20:58 [5] 4.2 km (5:00 / km)
shoes: Asics Hyper® XC

PM FWOC Wednesday night meet at the U of C. Cold -1 Ne wind at 19 km/h felt like -6. It was snowing a bit off and on and the pavement was wet. Didn't wear gloves or a toque but wore full legging and upper. Had a clean race besides one wrong turn 10 sec loss. Almost a perfect run. Hip flexor started to feel "warm" and irritated this morning at work and felt a little worse after the race.

Running warm up/down 14:00 [1]
shoes: La Sportiva Crosslite

PM Warm down jog shadowing some FWOC kid alot of stop and go.

Orienteering 4:35 [2]
shoes: La Sportiva Crosslite

PM Picking up some controls.

Note

Hip flexor started to feel 'warm" and irritated this morning at work. Didn't feel like this the day after the my long run (tuesday) did it just take 40 hours to start feeling irritated after my long run or did the new physio stretches do something to it because Martin didn't even work on my hip flexor Monday.

Tuesday May 4, 2010 #

Cycling 18:42 [2] 5.74 km (3:15 / km)

AM/PM Bike to and back from the Oval for work.

Cycling 14:05 [2] 4.92 km (2:52 / km)
shoes: Etnies

PM Bike to the Shaganappi Point golf course to get some more balls. Got about another 100.

Strength (Balance) 10:00 [3]

PM Physio said I have to work on my balance. Don't have a balance board but Martin my physio therapist said I could do it on a cushion on one leg with my eyes closed.

Note

Rest Day. Hip flexor felt fine same with my Iliacus psoas major ---> iliapsoas. Other leg muscles a bit sore and tight.

Monday May 3, 2010 #

Cycling 16:19 [2] 5.74 km (2:51 / km)
shoes: Asics Gel-1100

AM/PM Bike to and back from the Oval for physio.

Cycling 12:26 [2] 4.7 km (2:39 / km)
shoes: Asics Gel-1100

PM Bike to and back from the bank.

Running 1:19:07 [4] 18.51 km (4:16 / km)
shoes: Asics Gel Kayano 13

PM Run around the Calgary loop three times and then three short 1.11 loops. At the start it was 7 C, wind N 39. Middle of run 5 C, wind N 44 and at the end it was 3 C, NW 33 felt like -3 C. Wore my new Decente racing shorts I got for the Calgary half marathon and t-shirt with arm warmers. Windy on the last 2km of each loop. for the three 1.06km loops half of it was windy, slightly downhill for the first half and then slightly uphill for the second half. Started out a tiny bit too fast. Curious about how much quicker I could have run it without much wind. Iliacus psoas major ---> iliapsoas was a bit sore from about 10km onwards and hip flexor was sore a few hours after not so much the Iliacus psoas major ---> iliapsoas. Calfs were tight after and hamstrings a bit too. Longest straight road run ever.

First loop (5km)- 20:45 - 21:12 (5.11km)
Secend loop (5km)- 21:40 - 22:07 (5.11km) Wind picked up here, a few drops of rain too.
Third loop (5km)- 21:35 - 22:02 (5.11km)
4:26 (1km) 4:40 (1.06km)
4:22 (1km) 4:36 (1.06km)
4:15 (1km) 4:28 (1.06km)
+2 seconds from all the hundredths.

Running warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Asics Gel Kayano 13

PM Warm down walk.

Note

Had physio this morning. Hip flexor is pretty much at 100% didn't do any work on it but still have some old and new exercises to do to make it stronger as well as stretching it every few days. Found out that my iliacus psoas major ---> iliapsoas (muscle that joins the hip flexor and extends up the side of the body and back) is too tight and that is why the opposite leg was hurting me a bit when I ran after about 7km so I have to stretch that twice a day now. Got 3 acupunture needles in it today. Probably shouldn't of run today especially that hard and long.

Sunday May 2, 2010 #

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

Cycling 10:30 [2] 3.15 km (3:20 / km)
shoes: Etnies

PM Bike to the Shaganappi Point golf course to get balls in the lake because they emptied the water. Got about 300-350 in 45 mins.

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

Strength (Balance) 10:00 [3]

PM Physio said I have to work on my balance. Don't have a balance board but Martin my physio therapist said I could do it on a cushion on one leg with my eyes closed.

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