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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jul 12, 2015:

activity # timemileskm+m
  Running8 8:12:18 46.57(10:34) 74.95(6:34) 1021
  Strength2 36:00
  Total10 8:48:18 46.57 74.95 1021
  [1-5]10 8:45:30

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MoTuWeThFrSaSu

Sunday Jul 12, 2015 #

Event: DVOA Gould Run-Cancelled
 
Event: Double Trouble 15k & 30k Trail Run
 
6 AM

Running 2:04:09 intensity: (15:20 @1) + (1:48:49 @2) 19.57 km (6:21 / km) +146m 6:07 / km
ahr:130 max:146 shoes: R-NB 481 Gray/Orange 5

Saturday Jul 11, 2015 #

8 AM

Running 4:22 intensity: (1:25 @0) + (1:31 @1) + (1:26 @2) 0.68 km (6:28 / km) +3m 6:20 / km
ahr:110 max:136 shoes: R-NB 481 Gray/Orange 5

Running 28:28 intensity: (8:14 @1) + (11:25 @2) + (2:53 @3) + (5:56 @4) 4.68 km (6:05 / km) +4m 6:04 / km
ahr:130 max:171 shoes: R-NB 481 Gray/Orange 5

Running 10:46 intensity: (49 @0) + (4:17 @1) + (5:40 @2) 1.67 km (6:26 / km) +1m 6:25 / km
ahr:121 max:136 shoes: R-NB 481 Gray/Orange 5

Friday Jul 10, 2015 #

Strength 18:00 [1]

7/6/15 short-term set &
1/24/14 set
somewhat spread out over the day, but did it all.
6 PM

Running 58:39 intensity: (20:06 @1) + (38:33 @2) 8.4 km (6:59 / km) +60m 6:45 / km
ahr:121 max:142 shoes: R-NB 481 Gray/Orange 5

On/off ingress, run to park w/AJ, drop ingress supplies, meet new player, run only about half of which I remembered to track w/ garmin

Thursday Jul 9, 2015 #

12 PM

Running 50:35 intensity: (18:08 @1) + (32:27 @2) 7.0 km (7:14 / km) +83m 6:49 / km
ahr:123 max:142 shoes: R-NB 481 Gray/Orange 5

Strangely only the first half got GPS logged. Maybe I pressed stop and forgot to restart?

Wednesday Jul 8, 2015 #

Strength 18:00 [1]

7/6/15 short-term set &
1/24/14 set
7 PM

Running 31:32 intensity: (34 @0) + (13:17 @1) + (17:41 @2) 5.08 km (6:13 / km) +134m 5:29 / km
ahr:124 max:140 shoes: R-NB 481 Gray/Orange 5

Tuesday Jul 7, 2015 #

12 PM

Running 1:26:04 intensity: (37:11 @1) + (48:53 @2) 12.94 km (6:39 / km) +283m 6:00 / km
ahr:122 max:145 shoes: R-NB 481 Gray/Orange 5

Monday Jul 6, 2015 #

Note

Visited Valerie Brill @ Excel PT (high recommended, if your'e ever in need), regarding my recent foot/ankle issues, and came up with a short & long term plan.

Short-term:
1) L-ankle - dorsi & plantar flexion - stretch-only - up to 2x/day, 20e good pulls up and down w/hand.
2) ART (DT) the peroneal tendon foot-attachment point (outer edge)
2a) Evert, hard press, then invert & repeat
2b) Just DT massage it
2c) Higher up along the outside of calf too
3) Strengthen R by doing plantar-flexed eversions w/ankle band
3*) Make await more settling of the flare up before doing this too aggressively

Long-term:
- Stand on one foot more often, on a pillow or something semi-unstable too. E.g. while working at my standing desk (that I typically sit at)
- Figure 8's on flat ground are fine too while running - big and small - as we'll as zig-zag running - e.g. around cones or whatever I can imagine similarly.
3 PM

Running 46:00 intensity: (40:00 @1) + (6:00 @2) 6.61 km (6:58 / km) +151m 6:15 / km
shoes: R-NB 481 Gray/Orange 5

6 PM

Running 51:43 intensity: (4:00 @1) + (42:55 @2) + (4:48 @3) 8.33 km (6:13 / km) +156m 5:41 / km
ahr:133 max:154 shoes: R-NB 481 Gray/Orange 5

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