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Training Log: ahall

In the last 7 days:

activity # timemileskm+mload
  Canoeing4 9:30:00 56.79(10:02) 91.39(6:14)90096.3
  Cycling2 50:016885.9
  Run/Hike2 50:00 1.8 2.98250.0
  Hiking1 35:004795.0
  PT1 1534.3
  Total7 11:45:16 58.59 94.29110061.4
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Tuesday Jun 18 #

5 PM

Canoeing intervals (C1 flatwater) 1:32:57 [3] 8.81 mi (10:33 / mi)

Charles. Really hot out.

30 minutes warm up, then 10 times 2 mins on 1 min off, upstream and into the wind generally, then warm down.

Lots of aches today..... right wrist, right shoulder, lower back. Need to be careful

Monday Jun 17 #

7 PM

Cycling 20:01 intensity: (19:13 @1) + (48 @2)
ahr:95 max:124

Run/Hike 25:00 [3] 1.8 mi (13:53 / mi)
shoes: Brooks Adrenaline GTS 21

10 minutes warm up walk
5 mins running at 6.5mph
10 mins warm down walk

Knee felt ok with it, just a few twinges

PT 15 [1]

Squats, lateral lunges, etc

Sunday Jun 16 #

10 AM

Canoeing warm up/down (C2 stern) 34:12 intensity: (31:20 @1) + (2:52 @2) 3.25 mi (10:32 / mi)
ahr:104 max:120

Nashua with Bridget

Canoeing race (C2 stern) 1:30:54 intensity: (1:22 @1) + (53 @2) + (43:28 @3) + (45:11 @4) 9.69 mi (9:23 / mi)
ahr:150 max:160

Nashua river race with Bridget. Good start, and got to ride the lead group for a while. Lost the ride getting tied up with a kayak at the first buoy, and a slow buoy turn at the next one meant we were back of the group. Managed to pull away from the boat that rounded the turn buoy with us, and gained on the 2 boats in front of us to the top bridge turn. Got past one of them who were having boat control issues and never quite caught the other- probably 50' back at the finish line

Canoeing warm up/down (C2 stern) 10:59 intensity: (5:23 @1) + (5:36 @2) 0.88 mi (12:25 / mi)
ahr:111 max:122

Saturday Jun 15 #

8 AM

Canoeing (c2 bow) 3:17:00 intensity: (16:25 @1) + (1:19:18 @2) + (1:06:15 @3) + (30:59 @4) + (4:03 @5) 20.43 mi (9:38 / mi)
ahr:136 max:170

Sudbury from Egg Rock up to Rt 27 with Steve. Breezy out

Friday Jun 14 #

7 PM

Cycling 30:00 intensity: (28:42 @1) + (1:18 @2)
ahr:97 max:128

Run/Hike 25:00 [3]
(injured)

10 minutes walking warm up, 5.mins running at 6.5 mph., 10 mins walking warm down

Knee felt weird at 45s, then calmed down

Thursday Jun 13 #

5 PM

Canoeing (C2 bow) 2:23:58 intensity: (17:49 @1) + (1:55:14 @2) + (10:55 @3) 13.72 mi (10:30 / mi)
ahr:123 max:151

Charles with Frances, in the sucky weedy section. Hard going at times, and fairly hot out. Thankfully there was a breeze
9 PM

Hiking 35:00 [1]
(injured)

Back from dropping off the truck at the garage for a service

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