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Attackpoint - performance and training tools for orienteering athletes

Training Log: ahall

In the last 7 days:

activity # timemileskm+m
  Paddling machine3 4:05:00 20.0 32.19
  Cycling2 1:30:00
  Skiing (Cross country)1 43:30 5.7(7:38) 9.17(4:45)
  PT2 20:00
  Stretching1 5:00
  Total6 6:43:30 25.7 41.36
  [1-5]6 6:28:30
«
2:25
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Friday Jan 18 #

5 AM

Paddling machine 1:00:00 [2]

Paddling in the basement....

Wednesday Jan 16 #

9 PM

Cycling 45:00 [1]

30 minutes before and 15.minutes after.....

PT 10:00 [1]

4x sideways and monster walks.with purple band
3x15 sideways and regular mini lunges with 10lb weight, ES
3x15 sideways step ups and step ups.with high opposite leg lift, holding 10lb.weight, ES
This is my maintenance PT session, apart from one exercise that I needed an exercise ball for (which i didnt have available)

Stretching 5:00 [0]

3x30s quads, standing hip flexors, standing hamstring, faber, calf

Tuesday Jan 15 #

6 PM

Paddling machine 1:35:00 [3] 10.0 mi (9:30 / mi)

Paddling machine workout, chasing Jeff rankinin on a YouTube video of races. 5 mins warm down at the end. Majority of workout was at level 3. Tension belt set at 1

Monday Jan 14 #

11 AM

Skiing (Cross country) 43:30 [2] 5.7 mi (7:38 / mi)

At Weston - couple of full loops but the snow down by the river was pretty sketchy as they were still blowing snow at basically 30 degrees so it was really wet. Stuck to up and down the hill with a little loop at the top. Hip got tired quickly today - need to rest it a bit

Sunday Jan 13 #

1 PM

Paddling machine 1:30:00 [2] 10.0 mi (9:00 / mi)

Paddling machine, tension strap set at 1. Felt a little sore after yesterdays skiing but it eased off
8 PM

Cycling (Spin bike) 45:00 [2]

25 mins before and 20 mins after......

PT 10:00 [0]

New hip strength maintenance program, everything on both sides
3x15 wall ball squats with 10lb weight
3x15 mini lunges with 10lb weight
3x15 side lunges with 10lb weight
3x15 step ups with high leg lift
3x15 sideways step ups
4x sideways and monster band walks

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Injuries

R Hip/PelvisHip Pain256+days
L Lower LegCalf Strain1,043+days
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