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Training Log Archive: ahall

In the 28 days ending Feb 28, 2019:

activity # timemileskm+mload
  Canoeing5 13:01:05 66.72(11:42) 107.38(7:16)123744.8
  Skiing (Cross country)8 10:51:45 86.85(7:30) 139.77(4:40) 2380107538.8
  Cycling7 5:17:0050081.0
  Paddling machine3 3:00:0029700.0
  Run/Hike3 2:26:35 14.93(9:49) 24.03(6:06)23627.3
  PT7 2:05:0017125.0
  Other1 45:006165.0
  Stretching8 43:004816.0
  Total28 38:09:25 168.5 271.17 2380362797.8
  [1-5]28 37:26:25

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Wednesday Feb 27, 2019 #

7 PM

Paddling machine 1:00:00 [3]
ahr:132 max:146

15 warm up, 40 minutes hard(ish), 5 mins warm down. Couldnt maintain heart rate-just tired hopefully...

Tuesday Feb 26, 2019 #

6 PM

Cycling (Exercise bike) 46:00 [2]
max:135

3 mins warm up, "hills" session, 3 mins warm down
9 PM

Stretching 5:00 [0]

3x30s calf, quad, itb, hip flexor, faber

PT 15:00 [1]

3x15 sideways step ups and normal step ups with high opposite leg lift, ES
3x15 mini lunges with 10lb weight, ES
3x15 lateral lunges with 10lb weight,ES
4x lateral and monster walks with purple band, ES

Sunday Feb 24, 2019 #

12 PM

Cycling (spin bike) 30:00 [1]

20 minutes before and 10 minutes after....

PT 20:00 [1]

3x15 step ups with high opp leg lift onto step with foam block, ES
3x15 sideways step ups, ES
3x15 clamshells with green band, ES
3x15 wall ball squats with 10lb weight
3x15 mini lunges and sideways lunges with 10lb weight, ES
3 PM

Canoeing (C1 flatwater) 2:08:05 [2] 11.05 mi (11:35 / mi)
ahr:118 max:145

Charles from Newton with Seth and Dave, and Scott for some of the time. Dave was in his K1, Seth and Scott were in stock boats. I did a bunch of looping around and zigzagging up the river to stay with Seth

Saturday Feb 23, 2019 #

10 AM

Skiing (Cross country) (Skate) 1:19:30 [3] 12.0 mi (6:38 / mi) +305m 6:08 / mi
ahr:139 max:170

Waterville with Dave and, by chance, John Kinney.

Up Swans Way, up round Wicked Easy and Moose Run, back down to Lower Osceola and then a lap round John Deere. Livermore and Lower Snows. Great conditions
12 PM

Skiing (Cross country) (Skate) 50:30 [3] 7.1 mi (7:07 / mi) +270m 6:22 / mi
ahr:148 max:169

Waterville, skating again after an aborted attempt to Classic - my hips just didn't like it. Round all the trails on the South End, except Upper Criterion which was closed. Feeling a little tired on some of the ups

Thursday Feb 21, 2019 #

7 PM

Run/Hike 50:00 [3] 5.25 mi (9:31 / mi)
ahr:131 max:169 shoes: Brooks gts 16

10 mins walk, 35 mins run, 5 mins walk. Slippery in places. Running at about 8 min miles

Stretching 5:00 [0]

Legs, hips

Wednesday Feb 20, 2019 #

6 PM

Paddling machine 1:00:00 [3]
ahr:123 max:148

15 mins warm up 10x 2 mins on, 1 min off, 15 mins warm down. Tricky to go hard on the paddling machine, as the rewind on the flywheel doesnt keep up with my stroke recovery

Stretching 10:00 [0]

Hip flexors, quads, itb, lower back, calves

Tuesday Feb 19, 2019 #

7 PM

Cycling (Exercise bike) 46:00 [2]
ahr:124 max:146

"Random " program on the bike I was using

PT 15:00 [1]

4x monster walks and sideways walks with purple band
3x15 mini lunges and sideways lunges ES, with 10lb.weight
3x15 sideways step ups onto foam block, 3x15 step ups with high opp leg lift ES onto foam block

Monday Feb 18, 2019 #

1 PM

Other (Shovelling) 45:00 [1]

Luckily relatively light snow.....
5 PM

Skiing (Cross country) (Skate) 1:01:25 [3] 9.9 mi (6:12 / mi)
ahr:134 max:164

Round and round the gerbil loop. At least it had real snow on it, which was nice, and it wasnt a frozen mess either!

Sunday Feb 17, 2019 #

10 AM

Skiing (Cross country) (Skate) 1:15:45 [3] 10.3 mi (7:21 / mi) +350m 6:39 / mi
ahr:139 max:165

Skiing at Woodstock, on the mt peg trail system. Nice trails with good grooming, only spoiled by the fat bike tracks later in the ski that made things tricky. Was much more cautious after hitting a frozen rut that almost took me out.
1 PM

Skiing (Cross country) (Skate) 1:05:25 [3] 8.55 mi (7:39 / mi) +280m 6:57 / mi
ahr:133 max:163

Woodstock on the mt tom trail system. No fat bikes on the section, but there were multi use trails with hikers on them. There were also ski only trails, which people had been hiking on. Footsteps are much more forgiving than ruts from bikes

Saturday Feb 16, 2019 #

11 AM

Skiing (Cross country) (Skate) 1:24:10 [3] 11.1 mi (7:35 / mi) +375m 6:52 / mi
ahr:146 max:170

At Dartmouth nordic with K&B. Hilly there, and icy on some of the downhills. Not feeling too great, just no oomph and wary of crashing as my hips hurt

Friday Feb 15, 2019 #

1 PM

Canoeing long (C1 flatwater) 2:54:00 [3] 15.37 mi (11:19 / mi)

Nashua River with Steve from Groton. All the way up to the railroad trestle and back. It wasn't as warm as the weather forecast said it was going to be, but no ice. Saw a bald eagle on the way back

Wednesday Feb 13, 2019 #

6 PM

Run/Hike 50:00 [3] 5.25 mi (9:31 / mi)
ahr:144 max:177 shoes: Brooks gts 16

10 mins warm up, 30 mins run, 10 mins warm down. 8 min pace while running

Stretching 5:00 [0]

Various, legs

Tuesday Feb 12, 2019 #

6 PM

Paddling machine 1:00:00 [3]
ahr:130 max:155

15 mins warm up, 6x3mins on, 2 mins off, 15 warm down

Monday Feb 11, 2019 #

7 PM

Cycling (Exercise bike) 50:00 [3]
ahr:132 max:147

Biking before hip strength

PT 20:00 [1]

3x15 mini lunges and sideways lunges with 10lb weight, ES
4x sideways and monster walks with band
3x15 clamshells with band, ES
3x30s side planks, ES
3x15 sideways step ups and step.ups with high pop leg lift, ES

Stretching 5:00 [0]

3x30s calf, quad, glute, itb, hip flexors

Sunday Feb 10, 2019 #

8 AM

Run/Hike 46:35 [2] 4.43 mi (10:31 / mi)
shoes: LaSportiva Bushido

Walk for 10 minutes, run for 25, walk the rest. Hips achy, but not hurting per se. Running portion was at about 8:15 pace
1 PM

Canoeing (C2 stern) 1:59:45 [2] 11.2 mi (10:42 / mi)

Charles with Kevin from dedham. Down to riverside park, back up to the arch bridge above 128, at which point Kevin was done and getting cold

Saturday Feb 9, 2019 #

6 PM

Cycling (Spin bike) 45:00 [3]

PT 20:00 [1]

3x15 wall ball squats with 10lb
3x15 mini lunges and side lunges with 10lb, ES
3x15 sideways step ups and.step ups with high opp leg lift ES
4x monster walks and sideways walks with purple band
3x15 clamshells.with green band, ES
3x15 lateral leg lifts, ES

Stretching 3:00 [0]

3x30s standing quad, standing itb, calf, faber

Friday Feb 8, 2019 #

1 PM

Canoeing (C1 flatwater) 2:59:15 [3] 15.0 mi (11:57 / mi)
ahr:130 max:159

Nashau River from Ayer with Steve for all of it, and Scott for a bit toward the end. From the put in up to the dam in Shirley, down to the new footbridge in Groton and back to the put in with a brief diversion up the Squannacook for about 1/4 of a mile. Warmish day, with plenty of water in the river, but the wind was strong at times. Left hip was protesting a bit toward the end

Tuesday Feb 5, 2019 #

8 PM

Cycling (Exercise bike) 30:00 [3]

Before hip exercises

PT 15:00 [1]

4x monster and sideways walks
3x15 mini lunges and sideways lunges with 10lb, ES
3x15 sideways step ups onto foam block on step, ES
3x15 step ups onto foam lock with high opposite leg.lift, ES
3x15 clamshells with green band, ES

Cycling (Exercise bike) 10:00 [1]

Warm down

Stretching 5:00 [0]

3x30s standing hip flexor, calf, quads itb, faber ES

Monday Feb 4, 2019 #

1 PM

Canoeing (C1 flatwater) 3:00:00 [2] 14.1 mi (12:46 / mi)
ahr:119 max:144

Nashua with scott for 1 hour and steve for the whole time. In the 50's, with definite hot spots and chilly spots.

Sunday Feb 3, 2019 #

11 AM

Skiing (Cross country) (Skate) 2:10:00 [3] 14.4 mi (9:02 / mi) +500m 8:09 / mi
ahr:136 max:167

At Jackson. Hips dont like long steep uphills....
Good conditions generally, though the higher trails were a bit soft in places. Ellis to keaney, up keaney, round maple mountain, back down the keaney and ellis

Saturday Feb 2, 2019 #

1 PM

Skiing (Cross country) (Skate) 1:45:00 [3] 13.5 mi (7:47 / mi) +300m 7:17 / mi
ahr:146 max:172

At great glen, skied all the open trails, which was everything that they typically groom apart from the one they got the groomer stuck on, some more than once. Great conditions, apart from one trail where the fat bikes had gouged a track in it which nearly took me out.

Friday Feb 1, 2019 #

12 PM

Cycling (spin bike) 30:00 [3]

as warm up for....

PT 20:00 [1]

4x monster walks and sideways walks with purple band
3x15 mini lunges and sideways lunges with 10lb, ES
3x15 wall ball squats with 10lb
3x15 sideways stepups and stepups with high opp leg lift onto foam block on treadmill, ES
3x15 clamshells with green band, ES
3x15 bridging
3x15 crunches
3x30s side planks, ES

Cycling (spin bike) 30:00 [3]

after PT

Stretching 5:00 [0]

3x30s standing itb, standing quad, standing hip flexor, calf, faber, hamstring

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