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Training Log Archive: ahall

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m	load
Canoeing	14	28:22:40	168.6		271.34			277561.0
Cycling	6	2:53:00						25189.0
PT	5	1:30:00						12330.0
Run/Hike	1	50:00	5.0	(10:00)	8.05	(6:13)		7650.0
Stretching	8	37:00						4144.0
Running	1	30:00	3.0	(10:00)	4.83	(6:13)		4950.0
Hiking	1	16:45	1.0	(16:45)	1.61	(10:25)		2763.8
Total	22	34:59:25	177.6		285.82			334587.8
[1-5]	22	34:22:25

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Tuesday Apr 30, 2019 #

5 PM

Canoeing intervals (C1 flatwater) 1:08:35 [3] 6.6 mi (10:23 / mi)

15 mins warm up, 10x3 mins on, 1 min off, warm down

Monday Apr 29, 2019 #

10 PM

Cycling warm up/down (Exercise bike) 15:00 [1]

Just spinning

PT 20:00 [1]

Step ups and lateral step ups onto foam block
Mini lunges and lateral lunges with 10lb weight
Wall ball squats with 10lb
Sideways and monster walks with purple band

Stretching 5:00 [0]

ITB, quads, hamstring, calf, faber. 3x30s ot each, ES

Sunday Apr 28, 2019 #

10 AM

Canoeing long (C2 stern) 3:37:45 [3] 20.2 mi (10:47 / mi)

On the Charles with Kevin. A few other boats out, training rather than doing the now short ROTC. Plenty of water in the river. Felt pretty good most of the way - hip a bit annoyed and we were getting cold at the end, so the last few miles we were working harder

Saturday Apr 27, 2019 #

11 AM

Canoeing (C2 stern) 25:00 [1]

20 mins warm up, 5 mins warm down

Canoeing race (C2 stern) 1:35:00 [4] 10.0 mi (9:30 / mi)

Asheulot race with Kevin. Course got changed to a 2 lapper above the dam, as the high water levels had dislodged trees below and made things dangerous.

Good start, into second place straight away, and after about a mile moved into first where we stayed. Did well generally, despite never having paddled that section of the river. Hips were unhappy though.

Friday Apr 26, 2019 #

Note

MRI confirmed a torn labrum in my left hip, with an associated area of missing cartilage. Guess surgery is going to have to happen again. Just got to decide when makes sense.....

Wednesday Apr 24, 2019 #

5 PM

Canoeing (C2 stern) 2:16:15 [3] 13.35 mi (10:12 / mi)

Charles with Kevin. River was up. Up to Rt 16, down to Moody St, back up to Park St bridge and back. Some fartlek, some riding (but not much as we were the fastest boat). 2 c1's and 2 C2's out there

Tuesday Apr 23, 2019 #

Note

MRI on left hip today. Advised not to do anything strenuous for the rest of the day due to the lidocaine in it, etc. It certainly doesn't feel quite right

Sunday Apr 21, 2019 #

9 AM

Canoeing (C2 stern) 3:08:00 [3] 19.4 mi (9:41 / mi)

With Steve on the sudbury from egg rock up to rt 27 and back. Sorta hard to tell where the river was at the top end, as the water level was high, so we managed 1/2 a mile further on the way back down

Saturday Apr 20, 2019 #

9 AM

Canoeing (C2 stern) 3:00:00 [3] 17.8 mi (10:07 / mi)
ahr:125 max:141

Charles with Kevin from Dedham, down to Needham stone bridge and back again. Really windy at times, and Kevin wasn't feeling too good (on antibiotics for a possible case of pneumonia) and my back and hip were bothering me again..... Need my back to work its way loose again - hip isn't going to get better though. MRI on Tuesday to see what is going on in there and to make a plan for fixing it

Thursday Apr 18, 2019 #

6 PM

Cycling warm up/down (Exercise bike) 20:00 [1]

15 mins before and 5 after....

PT 20:00 [1]

Lunges and side lunges with 10lb
Monster and sideways walks with purple band
Step ups and sideways step.ups

Stretching 5:00 [0]

Hip flexors, quads, hamstrings, calves, faber, itb

Wednesday Apr 17, 2019 #

5 PM

Canoeing (C2 stern) 1:45:45 [2] 10.2 mi (10:22 / mi)
ahr:121 max:147

C2 with Kevin on the Charles. Hip, back and left quad all hurting. Really couldnt put much power in on the left and certainly couldnt lean much

Tuesday Apr 16, 2019 #

7 PM

Cycling (Exercise bike) 48:00 [2]
ahr:120 max:132

Steady spinning. My hip is bothering me more after the weekend of racing, go figure......

Stretching 2:00 [0]

Hip flexors, itb, faber, hamstrings

Monday Apr 15, 2019 #

4 PM

Cycling warm up/down 15:00 [1]

Warm up for

PT 20:00 [1]

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

Stretching 5:00 [0]

3x30s standing hamstring stretch, hip flexors, itb, faber

Sunday Apr 14, 2019 #

10 AM

Canoeing warm up/down (C2 stern) 10 [1] 0.6 mi (17 / mi)
ahr:104 max:145

Warm up before the Rat Pro

Canoeing race (C2 stern) 1:41:40 [4] 11.3 mi (9:00 / mi)
ahr:152 max:171

Rat Pro race with Kevin. Poor start - got sideswiped and couldn't paddle, so ended up about last after thinking we had got away from the boats around us. Had to claw our way back up to people that we should have been in front of. Steering issues thoughout on the upstream portion - just big waves and current - coming back down was fine. Ended up with 3 other boats for a lot of the upstream, one of whom we dropped near the top. Almost got dumped in the river by the rescue boat who sent up a huge wash leaving me in the air and kevin about to sink. Then on the way back down got caught by another boat that had swum after hitting a tree. Stuck with them most of the way back down, and got away from the wily old guys near the end. Not sure of our final position, but we should have been a few places higher

Saturday Apr 13, 2019 #

12 PM

Canoeing warm up/down (C2 stern) 40 [2] 3.0 mi (13 / mi)

Paddling from Dave Dugas' house up to the start of the Rat Race with Kevin.

Canoeing race (C2 stern) 41:00 [5] 5.2 mi (7:53 / mi)
ahr:157 max:185

Rat Race with Kevin. Started in the number 1 position (luck of the draw) out of 218 boats. Unfortunately there was a false start due to someone letting off an air horn about 30s before the cannon went off so numbers about 100 through 218 started early. Led to boats catching us before they should have, and at least one boat catching us that wouldn't have otherwise. C'est la vie. Ended up 6th, after a bunch of fantastic rides on stern waves of faster boats (we earned the name Velcro at the end!)

2 PM

Canoeing (C2 stern) 26:20 [1] 2.0 mi (13:10 / mi)
ahr:108 max:120

Paddle back up to Dugas' house after the race

Thursday Apr 11, 2019 #

6 PM

Hiking (Trails) 16:45 [3] 1.0 mi (16:45 / mi)
shoes: Brooks gts 16

10 minutes. before and 6:45 after

Running (Trails) 30:00 [3] 3.0 mi (10:00 / mi)
ahr:129 max:161 shoes: Brooks gts 16

Probably shouldn't have done this as my left hip and lower back are suffering, but I needed to do it for my head and to warm up thoroughly to stretch out. Running at skunknet pond on the cape. Might have worked......

Stretching 5:00 [0]

3x30s each of calf, standing itb, standing hip flexor, standing quad, standing hamstring, glutes

Wednesday Apr 10, 2019 #

5 PM

Canoeing (C2 stern) 1:53:55 [3] 11.4 mi (10:00 / mi)

With Kevin on the Charles. Chasing Rod and Steve some, and leading them some. Windy out again, but not as bad as last week. Up to the top, down to Moody St, back up and around the little island before 128

HRM decided not to record anything for some reason. Back was OK to start, but tightened up later on in the paddle along with both hips. Ugh.

Monday Apr 8, 2019 #

6 PM

Cycling (Exercise bike) 45:00 [2]

Hills program

PT 15:00 [1]

Lunges with weight, monster walks and sideways walks, step ups and lateral step ups

Stretching 5:00 [0]

Calves, hip flexors, itb, quads, hamstrings

Sunday Apr 7, 2019 #

2 PM

Canoeing (C2 stern) 3:02:00 [2] 17.75 mi (10:15 / mi)
ahr:120 max:143

Taunton river with Kevin. Felt sore from the get go, and my lower back got really unhappy necessitating a stretching break after about 75 mins. Some waiting for steve (in c1) but generally felt better when going harder. Hoping that going steady and stretching my back out after will have eased out the stiffness

Saturday Apr 6, 2019 #

11 AM

Canoeing warm up/down (C2 stern) 25:00 [1]

15 mins before eace and 10 mins after

Canoeing race (C2 stern) 1:11:30 [4] 7.8 mi (9:10 / mi)
ahr:158 max:170

Ware river race with Kevin. Good start, as we didnt get boxed in. Good race generally, and ended up 4th men's team. Probably where we should have been with the competition that was racing

Wednesday Apr 3, 2019 #

5 PM

Canoeing (C2 stern) 2:04:05 [3] 12.0 mi (10:20 / mi)

Charles with Kevin. Really windy out, so hard going at times...… CRCK up to the top at Rt 16, down to Moody St, back up to the top 128 bridge and back to CRCK

Tuesday Apr 2, 2019 #

6 PM

Run/Hike (Trails) 50:00 [2] 5.0 mi (10:00 / mi)
shoes: Brooks gts 16

10 mins walk, 35 mins run, 5 mins walk. Running portion was 4.1 of the miles

Stretching 5:00 [0]

3x30s standing hip flexor, straight leg and bent leg calf, hamstrings, quads, itb

Monday Apr 1, 2019 #

7 PM

Cycling (Exercise bike) 30:00 [1]

Warm up before....

PT 15:00 [1]

Hip exercises, as normal

Stretching 5:00 [0]

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