Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2022:

activity	#	time	miles		km		+m
Walking	10	10:34:28	21.76	(29:09)	35.02	(18:07)	1433
Strength	15	2:31:00
Cycling	4	35:00
Other Aerobic	3	30:00	0.19		0.3		200
Deep Water Running	1	20:00
Swimming	1	18:34	0.62	(29:53)	1.0	(18:34)
Running	2	3:00	0.25	(12:04)	0.4	(7:30)
Total	23	14:52:02	22.82		36.72		1633
[1-5]	23	14:22:02

2:52

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Tuesday Nov 29, 2022 #

Running 2:00 [1] 0.25 km (8:00 / km)

8*15 seconds every 3 minutes in a walk - foot pretty much okay afterards

Wednesday Nov 23, 2022 #

9 AM

Strength 5:00 [1]

1 round of 20e foot waddles, DT and foot stretches

Tuesday Nov 22, 2022 #

Walking 28:25 [1] 2.11 km (13:28 / km) +24m 12:45 / km

Walking portion of 95% walk, 5% run

Running 1:00 [1] 0.15 km (6:40 / km)

Running portion of 95% walk, 5% run

Felt fine during the run, and after. Maybe a little more R-foot burning by the evening? Or just my over-interpretation of normal variation?

plan is to do 2 more of these this week, then 2* 90% walk, 10% runs next week, of similarly short duration.

Strength 15:00 [1]

3 rounds of DT ball and foot stretches - plussome warm-up waddles and regular running stretching before the walk/run

Sunday Nov 20, 2022 #

Event: DVOA White Clay Creek

BROWN - Splits

Wednesday Nov 16, 2022 #

9 AM

Walking 20:00 [1] 0.25 km (1:20:00 / km) +210m 15:23 / km

7*6 industrial floors in my building at work up & down

Cycling 5:00 [1]
ahr:102

Warmup

Strength 12:00 [2]

most of 1 full set - just skipped the two squat things given my exercise was speed walking up & down stairs.

Feet still pretty good as of 3pm today. R-foot on/off bruised feeling, sometimes totally fine. About the same as yesterday.

Tuesday Nov 15, 2022 #

Strength 6:00 [1]

Just some foot rolling/stretching today - on purpose

Feet still pretty good today. R-foot on/off bruised feeling, sometimes totally fine - a bit better even than Monday.

Not sure why last Friday went so sideways.

I did go back from the yellow insoles the the black ones for the exercises/walking since Saturday - and I am walking in my work shoes more on Mon-Wed so far...

Monday Nov 14, 2022 #

Walking (Stair climber) 15:00 [2] 0.35 km (42:51 / km) +260m 9:05 / km
ahr:127

Strength 12:00 [1]

Full set.

Feet pretty good today. R-foot on/off bruised feeling, sometimes totally fine.

Sunday Nov 13, 2022 #

Event: DVOA French Creek State Park North

Strength 15:00 [1]

A few rounds of foot rolling and stretching, and some standing lunges and squats off rocks, while watching the US Long Distance O' champs.

Feet a lot better today - L-foot fine, R-foot down to mild bruise.

Saturday Nov 12, 2022 #

Walking 1:20:00 [1] 4.0 km (20:00 / km) +120m 17:23 / km
shoes: Icebug Rover Bugrip Studded

Fixing a Yellow control that wasn't beeping, then walked Brown, and moved a control just in time...

Strength 10:00 [1]

Several sets of stretching & foot rolling - feet not happy after all this walking - substantially worse than the almost-totally-fine SVO Stumble @ Rocky Ridge, but not as bad as the Pawtuckaway Brown racewalk.

7 PM

Strength 1:00 [1]

20 push ups

Friday Nov 11, 2022 #

Event: LAOC: Orienteering USA Nationals

Strength 10:00 [1]
shoes: R-NB 481 Black - Yellow insole

Fly to CA last night. Feet fine on plane & after - yay.

However, after standing around watching/wandering around - on my feet on a mix of grass & pavement - for a good 3 hours - my feet were getting sore again. Both of them, though the R one a bit more. Not just sore standing, but extra sore to the ball-stepping DT.

That seems like less difficult than walking a Short Stumble, so I'm not sure what gives. Is just-standing bad vs. walking? Or the pavement? Or the shoes (these were the running shoes w/Icebug insoles.)

Confusing & frustrating :| :/

Strength stuff was 3x ball presses and stretches - 1 in the AM, and 2 at the event - and 2 waddle walks. Not much so far.

Thursday Nov 10, 2022 #

Deep Water Running 20:00 [2]

10 AM

Strength 15:00 [1]

Full set.

Feet still doing fine after yesterday's 15 minute stairs - yay!

Wednesday Nov 9, 2022 #

Other Aerobic (Stair climber) 15:00 [1] 0.3 km (50:00 / km) +200m 11:32 / km
shoes: R-NB 481 Black - Yellow insole

R-foot fine after this (as of late evening) - good sign

Cycling 5:00 [3]

Strength 4:00 [3]

Full set of foot waddles & stretches, and no real strength, before the bike then stairs.

Per a recent video reccomendation, I did the ball rolling presses *before* doing the toes up on wall stretching.

Tuesday Nov 8, 2022 #

7 AM

Walking 1:02:03 3.59 km (17:17 / km) +200m 13:31 / km
ahr:82 max:148

Course setting

Monday Nov 7, 2022 #

Cycling 10:00 [1]

680 cal/hr

Walking (Stair climber) 6:00 [1] 0.07 km (1:25:43 / km) +53m 17:55 / km

Foot felt fine during, and evening after, but next AM it was a bit sore - not sure if from this, or the weather change?

11 AM

Strength 12:00 [1]

Full set

Sunday Nov 6, 2022 #

Event: SVO Susquehanna Stumble XXIII at Rocky Ridge County Park

11 AM

Walking 1:33:00 [1] 6.74 km (13:48 / km) +195m 12:03 / km
shoes: Icebug Rover Bugrip Studded

Walking in the woods. For a while. On some leaf covered rocky stuff.

Not race walking, but not a super light stroll, as I mass started the Short Stumble, and despite the lack of racing intent, there was a bit of competitiveness to keep up a modest walking pace.

Made probalby ~2 minutes of mistakes - quite good for Rocky Ridge (and a difficult to read map printing) - in large part because I had plenty of time to read the map - and because I knew where the wonky parts of the map were - and the people-around helped.

Foot doing okay, perhaps even better than yesterday. L foot totally fine. R foot not esp. sore even after sitting a bit - but I can feel a bit of what feels like light bruising.

7 PM

Strength 12:00 [1]

Full set

ShortStumble - Splits

Saturday Nov 5, 2022 #

Walking 2:32:00 [1] 7.78 km (19:32 / km) +245m 16:53 / km
shoes: Icebug Rover Bugrip Studded

Course Setting @ Ridley. A loop then lunch, then another loop. 1 loop to go.

Other Aerobic 10:00 [3]
shoes: R-NB 481 Black - Yellow insole

2 different eliptical machines at the gym, 5 minutes each.

Strength 10:00 [1]

1 full stretch set (but not strenght) at the end of the day

and a bit of stretching, but not much, at the end of the 2nd walk-around.

R-foot not excellent, but not terrible - not sure if was the ellipticals or the walk-around that did the damage. Will try a walk-around _only_ on Sunday to compare.

Friday Nov 4, 2022 #

Swimming 18:34 [2] 1.0 km (18:34 / km)

Went for the safest moderate workout I can do. Still find this quite tedious vs. hiking/running, but it's a good workout, and my feet were completely pain free for a few hours afterwards (despite R-foot cramping up for the 2nd to last lap), and still pretty good by the end of the day.

Hot tub on the feet afterwards for 2 minutes, but not time for strength set. Looks like I'm lapsing on that front.

Thursday Nov 3, 2022 #

Walking (Forest) 1:31:00 [1] 5.23 km (17:24 / km) +126m 15:32 / km
shoes: Icebug Rover Bugrip Studded

FCN Streamering round 2. That's ready now.

Foot doing okay, esp. given 2 full rounds of hiking around.

Wednesday Nov 2, 2022 #

10 AM

Walking 1:27:00 [3] 4.9 km (17:45 / km)
shoes: Icebug Rover Bugrip Studded

Walking slow around FCN streamering, in the large IceBugs.

A bit of stretching afterwards. Feel pretty much fine. R-foot still feels a bit bruised in one spot occasionally, but not even that much today.

Tuesday Nov 1, 2022 #

Cycling 15:00 [2]

670 cal/hr. Some cardio & sweat, and as warmup for the light day of elliptical.

Other Aerobic (Elliptical - Run-length) 5:00 [2]
shoes: R-NB 481 Black - Yellow insole

Level 11, run-setting for stride length.

960 cal/hr (that's dubious, I wasn't sweating much more than the 670 cal/hr bikes...)

Feet fine during & after (though I do feel like I can feel the R-foot light bruising a bit during, it's nothing to complain about, except for carefulness.)

Strength 12:00 [1]

One full set

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