Training Log: ahall

Trying it out for the first time, and to test my hip's tolerance for paddling. Discovered that the manufacturer was not consistent with his construction, so need to fix a bump block that appears to be from a kayak paddling machine on my canoe paddling machine (it lets the switch flap drop too low)

5 mins biking
3x30s stretching - hamstrings, standing itb, standing hip flexor, calf, groin

25 mins on bike  
3x30s of each of the following- Faber, hip flexor, quad, standing itb, hamstring, calf
20 mins on bike working harder

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 wall squats with ball and 10lb weight
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top
3 x sideways walks with orange band
3 x monster walks with orange band
2x15 skate slides, each side
2x30s inline foot balancing on foam block whilst playing catch, switching front foot (so 4 sets in all)
3x15 internal and external hip rotations with 5lb (pulleys)
3x30 marching with 10 lbs (pulleys)
3x15 standing lateral leg lifts with 5lb each side (pulleys)
3x30 hamstring curls with 15lbs (pulleys)
5 mins on bike
3x30s quad and hip flexor stretch, each side

25 mins on bike   
3x30 hamstring curls with exercise ball   
3x15 wall squats with exercise ball and 10lb weight  
3x15 steps ups onto treadmill + blocks with high leg lift  
3x30 sideways step ups onto treadmill  + blocks
3x15 bridges   
3x15 clamshells with orange band, both sides   
3x15 crunches   
3x15 lateral leg lifts with 5lb ankle weight. Each side
3x sideways walks with orange band
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb,   
20 mins on bike