Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Mar 4, 2019:

activity	#	time	miles		km		+m	load
Canoeing	2	5:12:30	27.7	(11:17)	44.58	(7:01)		51562.5
Cycling	3	1:46:00						16218.0
Skiing (Cross country)	1	1:00:30	9.1	(6:39)	14.65	(4:08)		9982.5
Paddling machine	1	1:00:00						9900.0
PT	3	45:00						6165.0
Other	2	45:00						6165.0
Stretching	2	10:00						1120.0
Total	10	10:39:00	36.8		59.22			101113.0
[1-5]	10	10:29:00

2:57

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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.

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

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