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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Apr 20:

activity # timemileskm+m
  Canoeing3 6:27:35 39.9(9:43) 64.21(6:02)
  Cycling3 1:23:00
  PT2 40:00
  Stretching3 12:00
  Total6 8:42:35 39.9 64.21
  [1-5]6 8:30:35

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Saturday Apr 20 #

9 AM

Canoeing (C2 stern) 3:00:00 [3] 17.8 mi (10:07 / mi)
ahr:125 max:141

Charles with Kevin from Dedham, down to Needham stone bridge and back again. Really windy at times, and Kevin wasn't feeling too good (on antibiotics for a possible case of pneumonia) and my back and hip were bothering me again..... Need my back to work its way loose again - hip isn't going to get better though. MRI on Tuesday to see what is going on in there and to make a plan for fixing it

Thursday Apr 18 #

6 PM

Cycling warm up/down (Exercise bike) 20:00 [1]

15 mins before and 5 after....

PT 20:00 [1]

Lunges and side lunges with 10lb
Monster and sideways walks with purple band
Step ups and sideways step.ups

Stretching 5:00 [0]

Hip flexors, quads, hamstrings, calves, faber, itb

Wednesday Apr 17 #

5 PM

Canoeing (C2 stern) 1:45:45 [2] 10.2 mi (10:22 / mi)
ahr:121 max:147

C2 with Kevin on the Charles. Hip, back and left quad all hurting. Really couldnt put much power in on the left and certainly couldnt lean much

Tuesday Apr 16 #

7 PM

Cycling (Exercise bike) 48:00 [2]
ahr:120 max:132

Steady spinning. My hip is bothering me more after the weekend of racing, go figure......

Stretching 2:00 [0]

Hip flexors, itb, faber, hamstrings

Monday Apr 15 #

4 PM

Cycling warm up/down 15:00 [1]

Warm up for

PT 20:00 [1]

3x15 step ups with high opp leg lift and lateral step ups ES onto foam block on treadmill
3x15 wall ball squats with 10lb weight
3x15 mini lunges and lateral lunges, ES, with 10lb weight
4x monster walks and lateral walks with purple band
3x15 clamshells with green band
3x30s side planks, ES
3x15 crunches

Stretching 5:00 [0]

3x30s standing hamstring stretch, hip flexors, itb, faber

Sunday Apr 14 #

10 AM

Canoeing warm up/down (C2 stern) 10 [1] 0.6 mi (17 / mi)
ahr:104 max:145

Warm up before the Rat Pro

Canoeing race (C2 stern) 1:41:40 [4] 11.3 mi (9:00 / mi)
ahr:152 max:171

Rat Pro race with Kevin. Poor start - got sideswiped and couldn't paddle, so ended up about last after thinking we had got away from the boats around us. Had to claw our way back up to people that we should have been in front of. Steering issues thoughout on the upstream portion - just big waves and current - coming back down was fine. Ended up with 3 other boats for a lot of the upstream, one of whom we dropped near the top. Almost got dumped in the river by the rescue boat who sent up a huge wash leaving me in the air and kevin about to sink. Then on the way back down got caught by another boat that had swum after hitting a tree. Stuck with them most of the way back down, and got away from the wily old guys near the end. Not sure of our final position, but we should have been a few places higher

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