Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 3, 2010:

activity

time

miles

Walking

2:36:00

8.61

(18:08)

13.85

(11:16)

Strength

2:15:00

25.7

41.36

Stretching

50:00

Running

36:18

3.11

(11:41)

5.0

(7:16)

Total

6:17:18

37.41

60.21

[1-5]

5:27:18

averages - sleep:9

1:19

0:00

» now

Saturday Apr 3, 2010 #

Event: CSU Spring Training Camp #1

Walking 39:00 [1] 2.0 mi (19:30 / mi)
(injured)

GB with Maddi- more recall work. Felt flat today energy wise.

Stretching 10:00 [0]

BRB 3x30 SLR

Walking warm up/down 11:00 [1] 1.0 km (11:00 / km)

Running (trail) 15:36 2.5 km (6:14 / km)

Steady and focusing on form with high cadence, short stride. Some off trail. All felt well but not ready for speed.

Friday Apr 2, 2010 #

Running (Shuffle) 20:42 2.5 km (8:17 / km)
(injured)

Walk, shuffle, jog - went OK, calf felt comfortable- iced after to be sure.

Stretching 10:00 [0]

resistance band blue- 3x30 S/L/R calf contractions
std stretches

Thursday Apr 1, 2010 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(injured)

Gait pretty much normal- jog tomorrow and if good then FP still on the cards. may have got away lightly this time; last time (10 years ago playing soccer!) was more significant, almost requiring surgical decompression, 6 weeks on crutches and 12 weeks rehab (and where's the prozac? mentality).

C • compartment syndrome 2

Strength (spin) 30:00 10.8 mi (2:47 / mi)

Increased workload to 130-150W without problems.

Stretching 10:00 [0]

Red resistance 3x30 Right calf S/L/R pulls
Foam roller

Walking 10:00 [2] 1.0 km (10:00 / km)

Wednesday Mar 31, 2010 #

Walking 10:00 [1] 1.0 km (10:00 / km)
(injured)

Quick outing, going OK

Strength (strength) 30:00 [2]

Mix of arms/legs and core 3x12-15

Stretching 10:00 [0]

Using red elastic resistance band 3x15 Right calf S/L/R.
Foam roller

Strength 20:00 7.5 mi (2:40 / mi)

Easy- mod (up to 130W). Calf OK

Note

Progress but will not push it- maybe run end of week. Point of reflection- injuries have mental and physical compartments; patience, healing then confidence seems to be the "ordre du jour".

Tuesday Mar 30, 2010 #

Walking warm up/down 24:00 [1] 1.5 mi (16:00 / mi)
(injured)

Gait improving- aware of calf but no pain or tenderness. So far so good - we will see.

Strength (strength) 30:00 [2]

Arms, some legs and core 3-12-15

Stretching 10:00 [0]

Foam roller on quads/hams and calves. Heel lifts together 3x30

Strength (spin) 15:00 [1] 5.4 mi (2:47 / mi)

Lite + and felt comfortable- HR didn't get much above 90. Day by day........

Monday Mar 29, 2010 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
(injured)

Slower than usual and protecting right side calf, however no pain- will not push this though for a couple more days until sure things are settling. Aerobic today will be light spin.

Strength warm up/down (spin) 10:00 [1] 2.0 mi (5:00 / mi)

Very light effort, followed by gentle stretching and both together heel lifts.

Sunday Mar 28, 2010 #

Walking 26:00 [1] 2.0 km (13:00 / km)
slept:9.0 (injured) (rest day)

Recovery walk- went OK but being careful. Did stay-recall with Maddi and she pretty much nailed it.

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