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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Jul 6:

activity # timemileskm+m
  Canoeing5 15:09:40 91.05(9:59) 146.53(6:12)
  Run/Hike1 46:10 3.55(13:00) 5.71(8:05)
  PT1 30:00
  Stretching1 5:00
  Total6 16:30:50 94.6 152.24
  [1-5]6 16:25:50

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Saturday Jul 6 #

8 AM

Canoeing warm up/down (C1 flatwater) 15:00 [2] 1.25 mi (12:00 / mi)

Sudbury from Egg Rock. Breezy and hot out

Canoeing intervals (C1 flatwater) 1:06:20 [4] 7.0 mi (9:29 / mi)
max:165

Pyramid session - 1 min on, 1 min off, 2 min on, 1 min off, 3 min on, 1 min off, 4 on, 1 off, 5 on, 1 off and then back down again. Twice with a break in the middle, logged separately. Working rest

Canoeing (C1 flatwater) 12:00 [2] 0.8 mi (15:00 / mi)

between interval sets

Canoeing warm up/down (C1 flatwater) 28:20 [2] 2.8 mi (10:07 / mi)

and warm down

Friday Jul 5 #

Note
(rest day)

Was planning to run, but home from work late and too hot and humid out there....

Thursday Jul 4 #

8 AM

Canoeing (C2 stern) 3:46:00 [3] 23.0 mi (9:50 / mi)
ahr:120 max:133

Sudbury River with Adam, with him in the bow for the first time ever that we have paddled together, and the first time we have paddled together since the 2012 Clinton I think. Warm out, and getting hotter as the paddle went on

Wednesday Jul 3 #

5 PM

Canoeing (C2 stern) 1:30:00 [2] 9.0 mi (10:00 / mi)
ahr:118 max:154

Charles with Rod. Trying to wake ride with the other 2 boats that were out there, but Steve was ill so they weren't up for much harder paddling and we were faster than Dave and Kevin. Some wake riding, some sprinting

Tuesday Jul 2 #

5 PM

Canoeing (C2 stern) 2:35:00 [3] 16.1 mi (9:38 / mi)
max:141

Parker River with Rod. HRM wasn't recording again. Gotta work out what is going on, as sometimes it is fine and others it isn't. Gonna try changing the battery again, as it appears to have only recorded data for the first 35 minutes

Monday Jul 1 #

6 PM

Run/Hike 46:10 [2] 3.55 mi (13:00 / mi)
shoes: Brooks gts 16

Walk to Menotomy - 12:30 and 0.7 miles
Run round twice - 19:30 and 2 miles
Walk home - 14:05 and 0.85 miles

Hip felt OK walking there and back, and for the first lap. Tried to open up the stride a bit on the second lap and it protested

PT 30:00 [1]

Hip PT and some core strength
Wall ball squats with 10lb, mini and lateral lunges with 10lb, step ups and lateral step ups, monster and lateral walks with bands, crunches, bridging, planks

Stretching 5:00 [0]

Quads, hip flexors, calfs, itb, faber

Sunday Jun 30 #

7 AM

Canoeing (C2 stern) 5:17:00 [3] 31.1 mi (10:12 / mi)
ahr:121 max:138

Charles from west street in medfield with seth. Up to the "Rapids", down to south natick dam and back again. Good solid long paddle

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