Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Aug 20, 2006:

activity

time

miles

Strength

2:33:00

Walking

1:35:02

6.18

(15:23)

9.94

(9:34)

677

Total

4:08:02

6.18

9.94

677

0:53

0:00

» now

Sunday Aug 20, 2006 #

Strength 25:00 [1]

AM & PM sets, incl. Hip/Ankle. Neck sore again (slept at Vadim's last night and chose a way-too-thick pillow) so pushups are out for while.

Walking 17:53 [3] 1.88 km (9:31 / km) +225m 5:57 / km
ahr:153 max:179 shoes: R-Reebok Light Blue

3xCannon to Mt. Joy
6:07 + 5:59 + 5:47 (ahr 145, 153, 161)

last set was really hard and hamstring was feeling it. Next set will be 2x, probably aiming for 6 even, not faster.

Felt weak after (was after day at beach, @ ~5-6pm, but w/reasonable lunch (~7" Wawa sandwich) at 2pm....)

Saturday Aug 19, 2006 #

Strength 14:00 [1]

AM Set:
Stretches + Hip/Ankle + (13) Pushups
(12+13+14)x100% ecc. hams
(3+2+1)x1-leg bridge-on-ball roll back-forth
(12+13+14)x2-leg bridge-on-ball roll back-forth
(12+13+14)each-single-leg bridges (no hold)
no Prone Plank (resting neck ?)
(12+13+14)e Pelvic tilt back running
(12+13+14)Good Mornings

Walking 5:00 [1] 0.5 km (10:00 / km) +6m 9:26 / km

Flip flops :)

Friday Aug 18, 2006 #

Strength 25:00 [1]

AM & PM strength set

Walking 11:52 [3] 1.25 km (9:30 / km) +150m 5:56 / km
ahr:151 max:174 shoes: R-Reebok Light Blue

6:03+5:49 on the hill (running PR 3:16, Angelica ran it in 4:27 later today...)

HR not quite so high, and faster. I was emphasizing form and symmetry.

Thursday Aug 17, 2006 #

Strength 14:00 [1]

Missed PM strength set

Walking 5:02 [1] 0.5 km (10:04 / km) +6m 9:30 / km

Fast flat - plan to ramp this up every other day, then add running to this, while continuing the walking.

Wednesday Aug 16, 2006 #

Walking intervals 12:14 [4] 1.25 km (9:47 / km) +150m 6:07 / km
ahr:159 max:176 shoes: R-Reebok Light Blue

Uphills. Pretty good pace for walking...

Walking warm up/down 15:00 [1] 1.25 km (12:00 / km)
ahr:110 shoes: R-Reebok Light Blue

Downhill

Strength 25:00 [1]

After running "full" strength for about a week, I'm ramping up again after successfully adding uphill walking.

Stretches + Hip/Ankle + Pushups (AM set)

AM & PM:
(13+15+15)x100% ecc. hams
2x1-leg bridge-on-ball roll back-forth
(13+15+15)x2-leg bridge-on-ball roll back-forth
(13+15+15)each-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15)e Pelvic tilt back running
(15+15+15) Good Mornings

The 1-leg bridge-on-ball roll back-forth is still pretty hard, but as long as the leg holds up until tomorrow, I'll probably do 3+3 tomorrow.

Tuesday Aug 15, 2006 #

Strength 25:00 [1]

Same old 5 exercises, 3x15, except I tried 1x of:
1-leg bridge roll back-forth on a ball. Hard stuff, so I'll probably stick to 2x each tomorrow, and 3x each on Thursday, before adding 1 per workout.

Pain: Good news - no change despite a faster push up the hill yesterday. In fact, both days where I did this hill in the early AM, there was a period in the afternoon where my left leg didn't feel any different than the right. Hopefully that will happen again.

Monday Aug 14, 2006 #

Event: US Night Champs

Walking 13:33 [3] 1.25 mi (10:50 / mi) +140m 8:02 / mi
ahr:141 max:163 shoes: R-Reebok Light Blue

2xMt. Joy Cannon-Sign to Parking Lot, just over double my (running) PR...

Walking 14:28 [1] 1.3 km (11:08 / km)
shoes: R-Reebok Light Blue

Downhill

Strength 14:00 [1]

Noon set. Same 5 exercises, 3x15. Plus 9 pushups, hip & ankle work.

Strength 11:00 [1]

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