Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m	load
Canoeing	10	26:31:00	148.82	(10:41)	239.5	(6:39)		258411.0
Kayaking	6	9:28:00	58.7	(9:41)	94.47	(6:01)		91524.0
Hiking	4	2:50:00	1.7		2.73			23290.0
Cycling	2	1:30:00						14850.0
Running	2	40:00	2.25		3.62			6420.0
PT	2	30:00						4110.0
Ski Erg	1	15:00	2.08	(7:12)	3.35	(4:29)		2475.0
Stretching	3	15:00						1680.0
Total	22	41:59:00	213.55		343.68			402760.0
[1-5]	22	41:44:00

4:11

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Monday Jun 29, 2020 #

7 PM

Hiking warm up/down 15:00 [1] 0.8 mi (18:45 / mi)

Whipple Hill warm up

Running (Trails) 25:00 [3] 2.25 mi (11:07 / mi)
shoes: LaSportiva Bushido II

Whipple Hill trails

Calf felt OK. Left hip is achy, and has been since the middle of last week when I caught it wrong and something went clunk. Need to keep track of this.....

Hiking warm up/down (Trails) 15:00 [1] 0.9 mi (16:40 / mi)
shoes: LaSportiva Bushido II

Sunday Jun 28, 2020 #

7 AM

Canoeing (C1 flatwater) 2:47:00 [2] 15.55 mi (10:44 / mi)

Nashua River from Groton with Steve. Boat launch to the rail trestle and back - more water than expected, but still low. FDF's aren't too bad yet, but they are around. Feeling a bit tired, but not bad

Saturday Jun 27, 2020 #

7 AM

Canoeing long (C1 flatwater) 3:38:00 [3] 20.5 mi (10:38 / mi)

Sudbury with steve, seth and Bob. Egg rock to rt 27 and back

Friday Jun 26, 2020 #

5 PM

Canoeing warm up/down (C1 flatwater) 20:00 [2] 1.75 mi (11:26 / mi)

Sudbury river

Canoeing intervals (C1 flatwater) 50:00 [4] 5.0 mi (10:00 / mi)

10x 2 mins on, 1 min off. 5 mins rest. 5x 2 mins on, 1 min off

Canoeing warm up/down (C1 flatwater) 15:00 [1] 1.25 mi (12:00 / mi)

Wednesday Jun 24, 2020 #

4 PM

Canoeing (C1 flatwater) 2:30:00 [3] 13.8 mi (10:52 / mi)

Charles with the crew. Up to park ave and back with Bob, then up to rt16 and down to moody street and back with Kevin, steve and seth as well. Lost bob at the cars (he was done).

Good solid effort with some sprints. Hot and humid at times, though we had a respite when some clouds came in

Monday Jun 22, 2020 #

5 PM

Hiking warm up/down (Treadmill) 20:00 [1]
shoes: Brooks gts 16

10 mins before and 10 mins after

Running (Treadmill) 15:00 [2]
shoes: Brooks gts 16

Testing out my calf. It felt OK, but my left hip doesn't - caught something at work standing up and it doesn't feel great

Stretching 5:00 [0]

Calves, ITB's, Quads, hamstrings, faber, hip flexors

Sunday Jun 21, 2020 #

7 AM

Canoeing (C1 flatwater) 2:15:00 [3] 12.6 mi (10:43 / mi)

Nashua river in Groton with Steve. Hot, and the FDF's are starting. On a plus note, though, there was water in the river as it apparently rained a lot out there yesterday

Saturday Jun 20, 2020 #

7 AM

Canoeing (C1 flatwater) 2:25:00 [3] 13.75 mi (10:33 / mi)

Sudbury river with steve and Bob to start, then adam and seth for a while, finishing with adam and bob, egg rock to nearly rt2, back down to old north bridge, up to 117 and back to egg rock

Wednesday Jun 17, 2020 #

4 PM

Kayaking 1:50:00 [3] 11.3 mi (9:44 / mi)

Wednesday night on the Charles. Steady paddle with some bridge sprints thrown in there

Tuesday Jun 16, 2020 #

5 PM

Cycling 45:00 [3]

PT 10:00 [1]

Straight leg calf raises with 10#
Bent leg calf raises with 10#
Squats with 10#

Stretching 5:00 [0]

Calves
Hip flexors
Quads
Hamstrings

Monday Jun 15, 2020 #

5 PM

Kayaking 1:07:00 [2] 7.0 mi (9:34 / mi)

Sudbury river from Egg Rock - up to near Fairhaven bay (the rock outcropping) and back again. Just a steady recovery paddle

Sunday Jun 14, 2020 #

7 AM

Canoeing (C1 flatwater) 2:25:00 [2] 13.6 mi (10:40 / mi)

Nashua from Groton launch with Steve. Down to the Pepperell dam, up to he race turnaround bridge and back. Didn't feel as bad as I thought I would

Saturday Jun 13, 2020 #

7 AM

Canoeing (C1 flatwater) 4:11:00 [3] 23.3 mi (10:46 / mi)

Concord and Sudbury rivers. Down and up the Concord for 30 minutes with Steve, then up the Sudbury to Rt 27 with Seth and Adam as well. Lots of weeds upstream of 117 made for less fun. Ran out of energy after about 3:30 hours, but ate something and perked up after that

Friday Jun 12, 2020 #

8 PM

Hiking 1:00:00 [1]

Round town with Kristin

Wednesday Jun 10, 2020 #

5 PM

Kayaking 1:56:00 [2] 11.5 mi (10:05 / mi)

Charles with the Wednesday night crew. Mainly a steady paddle, with a few bridge sprints

Monday Jun 8, 2020 #

5 PM

Kayaking 1:27:00 [3] 9.1 mi (9:34 / mi)

Concord and Sudbury rivers, from Egg Rock. Weedy upstream of the put in

Sunday Jun 7, 2020 #

5 PM

Kayaking 1:21:00 [3] 8.95 mi (9:03 / mi)

Charles, from CRCK , down to moody st, up to the golf cart bridge, and back. Breezy at times

Saturday Jun 6, 2020 #

7 AM

Canoeing (C1 flatwater) 3:14:00 [3] 17.92 mi (10:50 / mi)

Sudbury/Concord from Egg Rock in the company of Steve, Bob, Travis for a bit, Seth and Scott for 2/3. Started downstream to catch up with S,B&T who had all got on early - down through Old north Bridge and almost to North Bridge before turning back to meet up with S&S (in theory). they weren't there, so paddled up to near Nashawtuc Rd bridge before turning back down again. S&S weren't ready, so paddled down again to nearly the old North Bridge before heading back up and they were finally on the water. Upstream, to Weirs Hill launch, losing Travis pretty quickly and Bob at 117. Mainly steady, but with some efforts, especially trying to get over the C2 wave. Done at the end