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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Mar 9:

activity # timemileskm+m
  Canoeing2 3:25:30 18.7(10:59) 30.1(6:50)
  Paddling machine1 1:00:00
  Other2 45:00
  Cycling1 30:00
  PT1 20:00
  Stretching2 10:00
  Total7 6:10:30 18.7 30.1
  [1-5]6 6:00:30

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Saturday Mar 9 #

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.
7 PM

Stretching (Hips) 5:00 [0]

Hip flexors, quads, itb, hamstrings

Wednesday Mar 6 #

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 #

6 AM

Other (Shovelling) 15:00 [1]

Snow, to get out of the house......
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 #

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

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