Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 3, 2021:

activity

time

miles

Running

4:45:49

21.49

(13:18)

34.58

(8:16)

399

Total

4:45:49

21.49

(13:18)

34.58

(8:16)

399

[1-5]

4:24:06

1:08

0:00

» now

Sunday Oct 3, 2021 #

Event: SVO Stumble

Note

Strength set update - bringing forward this with the PF related hip strength and foot stretch work

At least once a day:

Deep Tissue - R-upper-quad, R-IT, L/R hamstrings, R-foot ball-roll/step-pad
Stretch
- Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here)
- Active stretch lunge, R/L/R, esp. focused on R-hip flexor
- Active IT cross-leg squats, incl. focus on R-inside-achilles
- Static calf stretches, R/L/R - Straight, then bent knee, front foot diagonal in front (focus on inside achilles)
Floor Strength
- 30e hip bridges, 2-leg up, 1-leg ecc. drops
- 50+ situps - air bicycle with straight leg drop (ecc. hip flexor)
- 30s reverse plank (on elbows)
- 20+ push ups (core)
- Alternate
  - 10e side hip adductions - arch high then upper leg high (or side plank)
  - 50, R, side hip adductiton, with heel back 1-foot, against wall
- 10x5sec R-hip outer rotation (while sitting in chair, rotate R-lower leg out)
- 3x10 arms front, elastic band pull to arms side
Stand Strength
- 50e Clock-squats
- Balance on 1 foot toes & do 50e ankle rotation set with the other foot (no toes if PF disallows)
- 50 hard R-front-outside-hip vertical raises (on L-leg, shoulders level)
Deep Tissue - R-IT/ham/Quad/foot

For:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)
- (R) PF

Red 2 - Splits