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

Training Log Archive: ahall

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Canoeing21 46:08:05 253.8 408.45443471.1
  Cycling5 2:56:0026528.0
  Paddling machine2 2:10:0021450.0
  PT6 1:15:0010025.0
  Run/Hike2 1:08:00 4.5 7.2410800.0
  Skiing (Cross country)1 1:00:30 9.1(6:39) 14.65(4:08)9982.5
  Other2 45:006165.0
  Stretching6 30:003360.0
  Total34 55:52:35 267.4 430.34531781.6
  [1-5]33 55:12:35

«»
5:06
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Mar 31, 2019 #

10 AM

Canoeing (C2 stern) 3:02:00 [2] 16.9 mi (10:46 / mi)
ahr:118 max:150

With Kevin on the Charles from dedham. Up to the needham dam, down to the first pond at the bottom of the windy section, back up to the 135 bridge and back

Saturday Mar 30, 2019 #

10 AM

Canoeing long (C2 stern) 3:16:40 [2] 20.0 mi (9:50 / mi)
ahr:118 max:133

With Steve from Egg Rock, up the Sudbury to Rt 27 and back again. Feeling a bit sore, generally, probably not helped by the wipeout I had running on Thursday when I slipped and crashed into a tree.....

Thursday Mar 28, 2019 #

6 PM

Run/Hike 53:00 [3] 4.5 mi (11:47 / mi)
ahr:124 max:162 shoes: Brooks gts 16

10 mins walking, 30 mins trail running, 13 mins walking. At the start of the run my right hip was achy, left hip felt ok. During the run this swapped- right hip felt ok and left hip started to hurt. Time to get the left one looked at

Stretching 5:00 [0]

After the run

Wednesday Mar 27, 2019 #

6 PM

Paddling machine 1:10:00 [3]
ahr:128 max:157

20 mins warm up, 6x5 mins on 2 mins off, 15 mins warm down

Tuesday Mar 26, 2019 #

7 PM

Cycling (Exercise bike) 46:00 [2]
ahr:125 max:146

Exercise bike "hills program".

PT 15:00 [1]

4x lateral and monster walks with purple band
3x15 sideways lunges and mini lunges with 10lb weight, ES
3x15 step.up and sideways step.ups onto foam block, ES
3x15 clamshells.with green band, ES

Stretching 5:00 [0]

3x30s calf, hip flexors, hamstrings, itb

Sunday Mar 24, 2019 #

11 AM

Canoeing (C2 stern) 3:08:40 [3] 17.76 mi (10:37 / mi)
ahr:131 max:166

With Kevin on the Charles. From dedham at Cutler, down to the arched bridge in needham and back. Back and left.shoulder/elbow tightening up toward the end - probably the result of fighting the wind a bunch

Saturday Mar 23, 2019 #

8 PM

Cycling (Spin bike) 45:00 [2]

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

PT 10:00 [1]

3x15 wall ball.squats with 10lb weight
3x15 mini lunges and lateral lunges ES with 10lb weight
4xsideways walks and monster walks with purple band
3x15 step.ups.and lateral step ups onto foam block, ES
3x15 clamshells.withd green band, ES
3x15 lateral leg lifts ES
3x30s side planks ES

Stretching 5:00 [0]

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

Friday Mar 22, 2019 #

4 PM

Canoeing (C1 flatwater) 1:30:20 [3] 8.3 mi (10:53 / mi)
ahr:140 max:155

Mystic in the wind. Lower lake out in, down to bottom rt 16 bridge, back up to put in, down to alewife brook and back again. Hips both hurting. Not sure why as they were basically.ok for a week in florida

Wednesday Mar 20, 2019 #

4 PM

Canoeing (C2 stern) 2:00:20 [3] 11.65 mi (10:20 / mi)
ahr:130 max:160

With Kevin on the Charles at newton. In Kevin's old boat, in which the seat has a funky set up. Didnt feel comfortable for most of the paddle

Monday Mar 18, 2019 #

8 PM

Cycling (Spin bike) 25:00 [1]

Warming up

PT 10:00 [0]

3x15 wall ball squats with 10lb weight
3x15 mini lunges and side lunges, ES, with 10lb weight
3x15 step ups and side step ups onto foam block, ES
4x sideways and monster walks with purple band

Stretching 5:00 [0]

Itb, quads, hip flexors, calves

Saturday Mar 16, 2019 #

10 AM

Canoeing warm up/down (C2 stern) 15:00 [1]

With Kevin, before....

Canoeing race (C2 stern) 1:35:20 [3] 11.2 mi (8:31 / mi)
ahr:138 max:163

Great pickle race. Terrible start, getting sandwiched between 2 other boats. Spent the next 2 miles fighting with one of them (a c4) for the lead, before getting in to a windier section in front of them and managed to leave them behind. Tired though, so never really made up for the poor start and finished fifth overall
C • Thanks 1

Friday Mar 15, 2019 #

9 AM

Canoeing (C2 stern) 1:40:50 [2] 9.52 mi (10:36 / mi)
ahr:115 max:143

Rainbow river with Kevin. Steady paddle.
1 PM

Canoeing (C2 stern) 1:38:10 [1] 8.92 mi (11:00 / mi)
ahr:103 max:121

With Kevin again. Really steady paddle.....

Thursday Mar 14, 2019 #

9 AM

Canoeing (C2 stern) 2:25:00 [2] 12.1 mi (11:59 / mi)
ahr:111 max:148

Rainbow and withalacoochee with Kevin, upstream. 4 otters playing in the water on the way out
C • 23 hours... 2
12 PM

Canoeing (C2 stern) 1:56:40 [2] 12.2 mi (9:34 / mi)
ahr:113 max:149

With Kevin back down the river after lunch. One big gator sunning itself on an island

Wednesday Mar 13, 2019 #

12 PM

Canoeing (C2 stern) 2:15:00 [2] 12.5 mi (10:48 / mi)
ahr:115 max:139

Silver river with dan mecklenburg. Wildlife count numerous monkeys, a couple of big gators, lots of turtles, and an o control!
1 PM

Canoeing (C2 bow) 1:11:00 [3] 6.8 mi (10:26 / mi)
ahr:139 max:156

Silver river again, with Peter. Hard work at times with Ben and trevor sprinting around

Tuesday Mar 12, 2019 #

10 AM

Canoeing (C2 bow) 2:16:00 [3] 10.8 mi (12:36 / mi)
ahr:132 max:154

The weekewatchee with Nick. Windy little river, with lots of rec boats floating down. Didnt see any manatees, which is what the river is known for, unfortunately.
1 PM

Canoeing (C2 bow) 2:17:00 [3] 10.9 mi (12:34 / mi)
ahr:130 max:148

Up and down the weekewatchee, this time with peter. Still no manatees......

Monday Mar 11, 2019 #

9 AM

Canoeing (C2 stern) 2:18:05 [3] 12.65 mi (10:55 / mi)
ahr:130 max:155

With Scott, on the rainbow
C • Wildlife count? 4
1 PM

Canoeing (C2 stern) 2:23:30 [3] 12.4 mi (11:34 / mi)
ahr:126 max:155

With Scott again. Rainbow and withalacoochee
5 PM

Run/Hike 15:00 [1]

5 mons walk. 10 mins run

PT 10:00 [1]

4x sideways walks with purple band
4x monster walks with purple band
3x15 mini lunges and lateral lunges, ES, with 10lb weight

Sunday Mar 10, 2019 #

9 AM

Canoeing 2:59:15 [3] 16.25 mi (11:02 / mi)
ahr:134 max:162

Rainbow river and the withalacoochee with Kevin.

Wildlife count - 2 alligators, 3 otters, lots of turtles, lots of turkey vultures, cormorants, lots of other birds I dont know.....
1 PM

Canoeing (C2 stern) 1:36:45 [3] 8.75 mi (11:03 / mi)
ahr:145 max:164

With Kevin on the rainbow river. Up to the top and back from the house.

Wildlife count - not much. Too many humans around.......

Saturday Mar 9, 2019 #

6 PM

Canoeing (C2 stern) 1:10:00 [4] 6.5 mi (10:46 / mi)
ahr:151 max:168

Rainbow river with Scott, after a 23 hour drive to Florida. Pretty dark at the end, and buggy too.
C • Florida? 2
7 PM

Stretching (Hips) 5:00 [0]

Hip flexors, quads, itb, hamstrings

Wednesday Mar 6, 2019 #

6 PM

Paddling machine 1:00:00 [3]
ahr:128 max:151

15 mins warm up, 5x5 mins on, 2 mins off, 10 mins warm down

Monday Mar 4, 2019 #

6 AM

Other (Shovelling) 15:00 [1]

Snow, to get out of the house......
C • A lot of snow? 3
8 AM

Other (Shovelling) 30:00 [1]

Job site snow cleanup
7 PM

Cycling (Exercise bike) 30:00 [2]

Warm up before.....

PT 20:00 [1]

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

Stretching 5:00 [0]

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

Sunday Mar 3, 2019 #

12 PM

Canoeing (C1 flatwater) 2:15:30 [3] 12.2 mi (11:06 / mi)
ahr:138 max:158

Charles from Dedham Rec with Steve and Rod in C1's and Jerry and Dave and Seth and Priscilla in C2's. A slight interruption at one point when Dave and Jerry flipped - not good in early March! Felt OK for a while, but the last 1/2 hour I was done

Saturday Mar 2, 2019 #

12 PM

Cycling warm up/down (spin bike) 30:00 [2]

15 mins before, 15 mins after....

PT 10:00 [1]

step ups (both), lungesw/ 10lb (both), wall ball squats w/ 10lb. Hips were not liking the lunges. Urgh
4 PM

Skiing (Cross country) (Skate) 1:00:30 [3] 9.1 mi (6:39 / mi)
ahr:151 max:168

At weston, with powder over groomed.man made stuff. Surprisingly good actually. But low energy and sore hips made it less fun....

Friday Mar 1, 2019 #

1 PM

Canoeing (C1 flatwater) 2:57:00 [3] 15.5 mi (11:25 / mi)
ahr:125 max:148

Nashua with steve. Cold out, with ice forming in the bottom of the boat.

« Earlier | Later »