Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ahall

In the 31 days ending Dec 31, 2023:

activity	#	time	miles		km		+m	load
Ski Erg	11	7:45:56	49.27		79.3			75769.0
Canoeing	4	6:17:42	35.78	(10:33)	57.58	(6:34)		61865.0
PT	49	31:25						4304.1
Hiking	1	30:00	1.0	(30:00)	1.61	(18:39)		4110.0
Total	64	15:05:03	86.05		138.49			146048.1

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Sunday Dec 31, 2023 #

9 AM

PT 1:00 [1]
(injured)

1 PM

Canoeing (C2 bow) 1:36:19 8.85 mi (10:53 / mi)
ahr:126 max:142

Charles from Newton with Frances, in the company of Todd and Christina, Steve, Scott and kayak Adam

Saturday Dec 30, 2023 #

11 AM

PT 1:00 [1]
(injured)

1 PM

Canoeing (C2 bow) 1:30:17 9.09 mi (9:56 / mi)
ahr:145 max:159

Charles from Newton with Steve, in the company of Kevin and Rod. Cool and a little damp, but not bad out for December

7 PM

PT 1:00 [1]
(injured)

Friday Dec 29, 2023 #

9 AM

PT 1:00 [1]
(injured)

As Thursday, just without the assisted ROM

4 PM

Ski Erg (Seated) 45:00 9.3 km (4:50 / km)
ahr:142 max:158 (injured)

5 minutes no load biking!
Hamstring activation, kicks with ankle weight, quad sets with Estim, straight leg raises, mini squats, calf stretches, one foot in front of the other balance on foam block, squats with exercise ball, calf raises, assisted ROM stretching

Wednesday Dec 27, 2023 #

10 AM

PT 40 [1]
(injured)

Tuesday Dec 26, 2023 #

9 AM

PT 40 [1]
(injured)

3 PM

Canoeing (C2 bow) 1:33:46 8.83 mi (10:37 / mi)
ahr:139 max:163

Charles with Frances, in the company of Todd and Christina in C2, and Rod, Steve and Scott in C1. Nice day out. Water was still high, so we couldn't get above the golf cart bridge. Still did enough to get over 300 hours of canoe paddling for the year

Monday Dec 25, 2023 #

8 AM

PT 45 [1]
(injured)

Sunday Dec 24, 2023 #

10 AM

PT 45 [1]
(injured)

Saturday Dec 23, 2023 #

10 AM

PT 45 [1]
(injured)

All the stuff I did on Thursday. Knee feels a little less swollen today

1 PM

Canoeing (C2 bow) 1:37:20 9.01 mi (10:48 / mi)
ahr:133 max:148

High water charles, with Frances, from Newton as that was where I could sit down on something to get into the boat. Steve and Kevin, Christina and Todd , and Seth out as well. Knee was ok with it, but swelled up later. Need to remember to spend some time with it elevated during the day

C • It all worked out then! 1

Friday Dec 22, 2023 #

2 PM

Ski Erg (Seated) 40:12 8.15 km (4:56 / km)
ahr:140 max:159 (injured)

Damper setting 5

6 PM

PT 40 [1]
(injured)

Most of the Wednesday office session, but without the loaded knee straightening and mini squats. Knee is protesting a bit at the added load and exercises so I dropped those for the day as they seemed to annoy it the most

Thursday Dec 21, 2023 #

9 AM

PT 45 [1]
(injured)

Pretty much as I did at the office Wednesday, with a couple of at home variations due to not having a pulley set up.

Knee is definitely a little tight today, as a result of being pushed and pulled more and being made to work harder

6 PM

PT 45 [1]
(injured)

Wednesday Dec 20, 2023 #

8 AM

PT 40 [1]
(injured)

1 PM

Ski Erg (Seated ) 55:05 11.1 km (4:58 / km)
ahr:166 max:195 (injured)

15 minutes warm up (damper at 5)
10 x 1 min on, 2 mins off (damper at 7)
Remainder as warm down, damper at 5

5 PM

PT 45 [1]
(injured)

At the office.
Quad sets, then quad sets with e stim, hamstring activation, calf raises, side leg lifts with ankle weights, straight leg lifts, side and back kicks with ankle weight, assisted ROM bending to 105 degrees!, mini squats, knee straightening with weight.

I get to ditch the brace and crutches!

C • Yay! No more hopalong! 2

Tuesday Dec 19, 2023 #

9 AM

PT 40 [1]
(injured)

4 PM

PT 40 [1]
(injured)

Monday Dec 18, 2023 #

11 AM

PT 30 [1]
(injured)

1 PM

Ski Erg (Seated) 45:00 [2] 9.1 km (4:57 / km)
ahr:8 (injured)

5 PM

PT 45 [1]

At the office, so quad sets with EStim, assisted RoM, and some assisted leg straightening...... think PT putting weight on my knee to encourage it to straighten. I think this is going to be a recurring thing, given the ACL is short and needs stretching. And then all the other stuff from last week. Might get to add more, starting wednesday!

Sunday Dec 17, 2023 #

9 AM

PT 30 [1]
(injured)

5 PM

PT 30 [1]
(injured)

Saturday Dec 16, 2023 #

8 AM

PT 45 [1]
(injured)

9 AM

Ski Erg (Seated) 45:06 [3]
ahr:81 max:131 (injured)

20 mins warm up, damper set at 5
2x 5 mins on, with 5 mins rest between, damper at 7
10 mins warm down

HR data, hmm. Junk again (it was just the watch)

8 PM

PT 45 [1]
(injured)

Friday Dec 15, 2023 #

9 AM

PT 45 [1]
(injured)

As yesterday

7 PM

PT 45 [1]
(injured)

Thursday Dec 14, 2023 #

9 AM

PT 45 [1]
(injured)

Quad sets
Straight leg raises with ankle weight
Side leg raise with ankle weight
Hamstring activation
Quad extension with ankle weight
Side kicks and back kicks with ankle weight
Heel raises

Ski Erg (Seated ) 50:08 [3] 10.15 km (4:56 / km)
ahr:87 max:125 (injured)

15 minutes warm up
10x 1 min on, 2 mins off
Warm down for remainder

HR data is junk

Wednesday Dec 13, 2023 #

9 AM

PT 30 [1]
(injured)

5 PM

PT 45 [1]
(injured)

Allowed to bend my knee with load on it, so that opens more doors for PT!
Quad sets with EStim, straight leg lifts, side leg lifts with weight, heel raises, standing side and back kicks with ankle weight, hamstring activation (stand on a block with my good leg, lift my foot on the bad leg up as far as I could behind me), quad extensions and pull downs using cables with 4#, assisted ROM and patella manipulation

C • How's it feeling? 2

Tuesday Dec 12, 2023 #

9 AM

PT 30 [1]
(injured)

same old same old. waiting for the go ahead to do more

3 PM

Ski Erg 30:00 6.05 km (4:58 / km)
ahr:140 max:155 (injured)

Gentle erg. Not feeling quite right, and shoulder is still sore, from covid booster on sunday

8 PM

PT 30 [1]
(injured)

Monday Dec 11, 2023 #

1 PM

PT 40 [1]
(injured)

8 PM

PT 30 [1]
(injured)

Sunday Dec 10, 2023 #

9 AM

PT 30 [1]
(injured)

10 AM

Hiking 30:00 [1] 1.0 mi (30:00 / mi)
(injured)

Crutch walking, round the Res

Saturday Dec 9, 2023 #

8 AM

PT 30 [1]
(injured)

9 AM

Ski Erg (Seated) 45:07 9.3 km (4:51 / km)
ahr:136 max:174 (injured)

25 minutes warm up, 5x 1 min on, 2 min off, warm down

9 PM

PT 30 [1]
(injured)

Friday Dec 8, 2023 #

5 PM

PT 30 [1]
(injured)

Thursday Dec 7, 2023 #

10 AM

PT 30 [1]
(injured)

2 PM

Ski Erg 45:18 9.0 km (5:02 / km)
ahr:135 max:155 (injured)

9 PM

PT 30 [1]
(injured)

Wednesday Dec 6, 2023 #

10 AM

PT 30 [1]
(injured)

More of the same, but at the PT office so Estim on the quad while I was doing quad sets and some assisted ROM stuff. Knee is more stiff this morning - didnt spend enough time with it elevated yesterday I guess

(Quad sets, straight leg lift, side leg lift, heel raises, side and back kicks with band. Assisted bending, but to no more than 90 degrees. )