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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Mar 30:

activity # timemileskm+m
  Canoeing2 6:25:20 37.76(10:12) 60.77(6:20)
  Paddling machine1 1:10:00
  Run/Hike1 53:00 4.5(11:47) 7.24(7:19)
  Cycling1 46:00
  PT1 15:00
  Stretching2 10:00
  Total5 9:39:20 42.26 68.01
  [1-5]5 9:29:20

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Saturday Mar 30 #

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 #

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 #

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 #

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 #

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

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