Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 9, 2021:

activity # timemileskm+m
  Running6 4:45:16 23.57(12:06) 37.94(7:31) 424
  Total6 4:45:16 23.57(12:06) 37.94(7:31) 424
  [1-5]6 4:40:03

«»
1:20
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 9, 2021 #

Event: MNOC Masters Nationals
 
11 AM

Running 1:14:23 intensity: (27 @1) + (9:20 @2) + (7:52 @3) + (51:35 @4) + (5:09 @5) 9.96 km (7:28 / km) +152m 6:56 / km
ahr:161 max:189

Running 6:22 intensity: (3 @0) + (6 @1) + (6:13 @2) 0.71 km (9:00 / km) +10m 8:23 / km
ahr:138 max:148


Red X - Splits

Friday Oct 8, 2021 #

9 AM

Running 24:25 intensity: (1:05 @0) + (19:41 @1) + (3:39 @2) 3.2 km (7:38 / km) +26m 7:20 / km
ahr:119 max:147

Thursday Oct 7, 2021 #

10 AM

Running 34:27 intensity: (1:40 @0) + (21:42 @1) + (11:05 @2) 3.85 km (8:57 / km) +54m 8:22 / km
ahr:120 max:148

Wednesday Oct 6, 2021 #

6 PM

Running 1:06:45 intensity: (2:15 @0) + (11:02 @1) + (10:18 @2) + (16:31 @3) + (26:18 @4) + (21 @5) 9.36 km (7:08 / km) +8m 7:06 / km
ahr:147 max:178

Tuesday Oct 5, 2021 #

10 AM

Running 54:07 intensity: (3 @0) + (19 @1) + (12:08 @2) + (13:17 @3) + (23:30 @4) + (4:50 @5) 7.64 km (7:05 / km) +156m 6:26 / km
ahr:158 max:184

Monday Oct 4, 2021 #

1 PM

Running 24:47 intensity: (7 @0) + (56 @1) + (9:04 @2) + (8:16 @3) + (6:24 @4) 3.22 km (7:41 / km) +17m 7:29 / km
ahr:151 max:166

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

« Earlier | Later »