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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Mar 23:

activity # timemileskm+m
  Canoeing2 3:30:40 19.95(10:34) 32.11(6:34)
  Cycling2 1:10:00
  PT2 20:00
  Stretching2 10:00
  Total4 5:10:40 19.95 32.11
  [1-5]4 4:50:40

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Saturday Mar 23 #

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 #

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 #

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 #

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

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