Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kayak Coach Jim

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Kayak - ICF23 25:14:09 151.68(6.0/h) 244.1(9.7/h)
  Bike - Mountain4 6:18:00 70.01(11.1/h) 112.67(17.9/h)
  Weights & Strength Training4 2:41:00
  Walk - Hike2 2:20:00 7.09(3.0/h) 11.41(4.9/h)
  Paddle -SUP1 1:22:00 4.97(3.6/h) 8.0(5.9/h)
  Total33 37:55:09 233.74 376.18

«»
3:48
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Sep 30, 2013 #

Walk - Hike 1:20:00 [1] 4.09 mi (3.1 mph)
(rest day)

Walk to work carrying laptop. Car in body shop

Sunday Sep 29, 2013 #

8 AM

Kayak - ICF warm up/down 20:00 [1] 3.0 km (9.0 kph)

warmup for 5K race
10 AM

Kayak - ICF 26:00 [2] 4.9 km (11.3 kph)

Easy race with Matt. Rode wake and cruised with him.
1 PM

Kayak - ICF race 1:00:35 [5] *** 12.6 km (12.5 kph)

Did not feel good before race started. A bit light headed. Hear rate was elevated before I even went on wanter. Went hard from start with Tommy and stayed with him whole way. Tommy doing a good pace and did not want to give up lead. He tried to drop me many times. Since this was my second race I raced as conservatively as possible while staying with him. Hung on entire race and then punished him last 1000m, surging slightly at 1000m, 750m, 250m, then full surge last 200m and he could not respond, he had spent his last chip

Saturday Sep 28, 2013 #

9 AM

Bike - Mountain 46:00 [1] 12.5 km (16.3 kph)

easy spin. Resting for race tomorrow. Worked on garage all day.

Friday Sep 27, 2013 #

Kayak - ICF 28:00 [1] 5.0 km (10.7 kph)

Small taper workout for upcomming race

Kayak - ICF 34:00 [2] 5.0 km (8.8 kph)

Small taper workout for upcomming race

Thursday Sep 26, 2013 #

Note
(rest day)

Wednesday Sep 25, 2013 #

Kayak - ICF 1:13:00 [1] 11.3 km (9.3 kph)

Kayak - ICF intervals 9:00 [3] 2.0 km (13.3 kph)

2 x 1000m with full recovery

Tuesday Sep 24, 2013 #

Kayak - ICF intervals 6:00 [5] 1.5 km (15.0 kph)

4 x 250m
1 x 500m

Kayak - ICF 1:00:00 [1] 8.1 km (8.1 kph)

Warmup and cool down

Monday Sep 23, 2013 #

7 AM

Weights & Strength Training 1:00 [1]

3 sets
dumbell bench
pull downs
incline rows
3 shoulder exercises
incline situps
curls
tricep pull downs
7 PM

Walk - Hike 1:00:00 [1] 3.0 mi (3.0 mph)

Sunday Sep 22, 2013 #

11 AM

Bike - Mountain 2:30:00 [1] 26.24 mi (10.5 mph)

follow Rachael on her first marathon. Took out a lot of the stop time for this log
1 PM

Kayak - ICF 1:09:00 [1] 10.5 km (9.1 kph)

cruise before and after

Kayak - ICF 9:00 [3] 2.0 km (13.3 kph)

2 x 1000 m

Saturday Sep 21, 2013 #

Kayak - ICF 12 [1] 2.0 km (600.0 kph)

Warm up and cool down before and after race (short warmup)
11 AM

Kayak - ICF race 1:05:27 [3] 12.8 km (11.7 kph)

Did first and last 1000m hard. The rest did paceline with Todd 3' on 3' off

Friday Sep 20, 2013 #

Note
(rest day)

Travel day to rce

Thursday Sep 19, 2013 #

Kayak - ICF 1:02:00 [1] 9.3 km (9.0 kph)

easy recovery cruise

Wednesday Sep 18, 2013 #

7 AM

Bike - Mountain 1:52:00 [1] 20.2 mi (10.8 mph)

easy spin
6 PM

Kayak - ICF 1:24:00 [1] 11.4 km (8.1 kph)

down winder. around 12 decent sprints on waves, fart lek

Kayak - ICF 10:00 [3] 2.0 km (12.0 kph)

12 sprints on downwinder

Tuesday Sep 17, 2013 #

6 PM

Kayak - ICF 22:00 [3] 5.0 km (13.6 kph)

5 x 1000m on 7'

Kayak - ICF 58 [1] 6.1 km (378.6 kph)

warm up, cool down, in between pieces

Monday Sep 16, 2013 #

7 AM

Weights & Strength Training 1:00:00 [2]

4 sets including warmup set
dumbell press
pull downs
incline rows
3 sets
shoulder raises
reverse shoulder raises
leg lifts
back extensions
bicep curl
tricept pull down

Sunday Sep 15, 2013 #

10 AM

Kayak - ICF intervals 10:00 [5] 2.5 km (15.0 kph)

6 x 250
2 x 500
L 5

Kayak - ICF 1:00:00 [1] 8.0 km (8.0 kph)

warm up, cool down, in between sets

Saturday Sep 14, 2013 #

Kayak - ICF race 1:02:57 [4] 12.6 km (12.0 kph)

Bay Creek Cup. Went hard the whole way. First 1000m especialy tuff. Tommy rode me but kept the pedal down, dropped him at 1.3K mark. Felt strong the whole way. At the turn around buoy had trouble keeping up for 20 min, hit a flat spot. Got a second wind final 20 min on the way in.

Friday Sep 13, 2013 #

Note
(rest day)

Thursday Sep 12, 2013 #

Kayak - ICF 1:10:00 [1] 10.0 km (8.6 kph)

Recovery paddle

Wednesday Sep 11, 2013 #

Kayak - ICF 1:25:00 [2] 11.0 km (7.8 kph)

Downwinder. This workout

Kayak - ICF 8:00 [5] 2.0 km (15.0 kph)

Many sprints on waves while surfing

Tuesday Sep 10, 2013 #

Note
(rest day)

Monday Sep 9, 2013 #

Kayak - ICF 1:27:00 [1] 13.0 km (9.0 kph)

12 PM

Weights & Strength Training 1:00:00 [2]

4 sets
bench dumbell
pull downs
incline rows
3 sets
skull crushers
dumbell curl
incline situp
2 sets
ball crunch with weight x 2 sets each

Sunday Sep 8, 2013 #

Kayak - ICF 1:25:00 [1] 12.0 km (8.5 kph)

Surf Ski on the Bay

Kayak - ICF 4:00 [3] 1.0 km (15.0 kph)

sprints on waves

Saturday Sep 7, 2013 #

Kayak - ICF 1:30:00 [2] 12.5 km (8.3 kph)

Bike - Mountain 1:10:00 [3] 15.8 mi (13.5 mph)

Friday Sep 6, 2013 #

Kayak - ICF 1:05:00 [1] 10.0 km (9.2 kph)

Thursday Sep 5, 2013 #

Note
(rest day)

Wednesday Sep 4, 2013 #

Kayak - ICF 1:45:00 [2] 14.0 km (8.0 kph)

down winder. Big waves

Kayak - ICF 8:00 [5] 2.0 km (15.0 kph)

sprints while surfing the waves

Tuesday Sep 3, 2013 #

Weights & Strength Training 40:00 [1]

4 sets each:
chest dumbell
pull downs
angle row
incline situps
back raises

Monday Sep 2, 2013 #

Kayak - ICF 1:05:00 [2] 10.0 km (9.2 kph)

Sunday Sep 1, 2013 #

11 AM

Kayak - ICF 1:10:00 [2] 9.0 km (7.7 kph)

very tired. tried sprinting but couldnt
3 PM

Paddle -SUP 1:22:00 [2] 8.0 km (5.9 kph)

very waivy on bay. Went to bridge and back

« Earlier | Later »