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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Apr 13:

activity # timemileskm+m
  Canoeing4 6:03:55 39.35(9:15) 63.33(5:45)
  Cycling1 45:00
  Running1 30:00 3.0(10:00) 4.83(6:13)
  Hiking1 16:45 1.0(16:45) 1.61(10:25)
  PT1 15:00
  Stretching2 10:00
  Total6 8:00:40 43.35 69.77
  [1-5]6 7:50:40

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Saturday Apr 13 #

12 PM

Canoeing warm up/down (C2 stern) 40 [2] 3.0 mi (13 / mi)

Paddling from Dave Dugas' house up to the start of the Rat Race with Kevin.

Canoeing race (C2 stern) 41:00 [5] 5.2 mi (7:53 / mi)
ahr:157 max:185

Rat Race with Kevin. Started in the number 1 position (luck of the draw) out of 218 boats. Unfortunately there was a false start due to someone letting off an air horn about 30s before the cannon went off so numbers about 100 through 218 started early. Led to boats catching us before they should have, and at least one boat catching us that wouldn't have otherwise. C'est la vie. Ended up 6th, after a bunch of fantastic rides on stern waves of faster boats (we earned the name Velcro at the end!)
2 PM

Canoeing (C2 stern) 26:20 [1] 2.0 mi (13:10 / mi)
ahr:108 max:120

Paddle back up to Dugas' house after the race

Thursday Apr 11 #

6 PM

Hiking (Trails) 16:45 [3] 1.0 mi (16:45 / mi)
shoes: Brooks gts 16

10 minutes. before and 6:45 after

Running (Trails) 30:00 [3] 3.0 mi (10:00 / mi)
ahr:129 max:161 shoes: Brooks gts 16

Probably shouldn't have done this as my left hip and lower back are suffering, but I needed to do it for my head and to warm up thoroughly to stretch out. Running at skunknet pond on the cape. Might have worked......

Stretching 5:00 [0]

3x30s each of calf, standing itb, standing hip flexor, standing quad, standing hamstring, glutes

Wednesday Apr 10 #

5 PM

Canoeing (C2 stern) 1:53:55 [3] 11.4 mi (10:00 / mi)

With Kevin on the Charles. Chasing Rod and Steve some, and leading them some. Windy out again, but not as bad as last week. Up to the top, down to Moody St, back up and around the little island before 128

HRM decided not to record anything for some reason. Back was OK to start, but tightened up later on in the paddle along with both hips. Ugh.

Monday Apr 8 #

6 PM

Cycling (Exercise bike) 45:00 [2]

Hills program

PT 15:00 [1]

Lunges with weight, monster walks and sideways walks, step ups and lateral step ups

Stretching 5:00 [0]

Calves, hip flexors, itb, quads, hamstrings

Sunday Apr 7 #

2 PM

Canoeing (C2 stern) 3:02:00 [2] 17.75 mi (10:15 / mi)
ahr:120 max:143

Taunton river with Kevin. Felt sore from the get go, and my lower back got really unhappy necessitating a stretching break after about 75 mins. Some waiting for steve (in c1) but generally felt better when going harder. Hoping that going steady and stretching my back out after will have eased out the stiffness

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