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Training Log Archive: ahall

In the 7 days ending Jul 11, 2019:

activity	#	time	miles		km		+m	load
Canoeing	5	11:55:28	73.95	(9:41)	119.01	(6:01)		114172.8
Hiking	1	26:00	1.8	(14:27)	2.9	(8:58)		3562.0
Running	1	17:20	2.0	(8:40)	3.22	(5:23)		2860.0
Stretching	1	5:00						560.0
Total	6	12:43:48	77.75		125.13			121154.8
[1-5]	6	12:38:48

3:38

0:00

» now

Thursday Jul 11, 2019 #

4 PM

Canoeing (C2 stern) 2:16:00 [2] 14.6 mi (9:19 / mi)
ahr:112 max:127

Sudbury river with Rod. Egg rock to Sherman's bridge and back

C • You're getting a lot of boa... 4

Wednesday Jul 10, 2019 #

6 PM

Canoeing race (C2 stern) 49:48 [4] 6.0 mi (8:18 / mi)
max:168

Holyoke rows race with Rod. Led from the start, never having to go all out. Couple of other boats hanging onto the wave finished closer than they would have otherwise

Canoeing warm up/down (C2 stern) 43:00 [2] 4.0 mi (10:45 / mi)

30 minutes before,.13 after

Tuesday Jul 9, 2019 #

4 PM

Canoeing warm up/down (C1 flatwater) 2:27:00 [2] 14.2 mi (10:21 / mi)
ahr:129 max:151

20 minutes warm up, as I was sore
Locomotives: 50s on, building, with the last 10s maxed out, 10s rest, 30 times
10 mins steady paddle
45s on, building, with the last 10s maxed, 15s moving rest, 30 times
10 minutes steady paddle
35s on, building, with the last 10s maxed, 25s working rest, 30 times
17 minutes warm down
Need to work on this, as the build phase was a bit eratic, and the max isn't really long enough to get my heart rate high if I haven't built up enought to it.

Monday Jul 8, 2019 #

6 PM

Hiking warm up/down 26:00 [1] 1.8 mi (14:27 / mi)
shoes: Brooks gts 16

To Menotomy and back again

Running (trails) 17:20 [3] 2.0 mi (8:40 / mi)
shoes: Brooks gts 16

Twice round Menotomy 1 mile lap. Hip didn't object too much

Stretching 5:00 [0]

After run - hip flexors, quads, calves, hamstrings

Sunday Jul 7, 2019 #

11 AM

Canoeing (C2 stern) 3:38:00 [3] 23.3 mi (9:21 / mi)
ahr:120 max:144

Royal River in Yarmouth ME with Rod. Twice up and down, just working on paddling together and a good steady grind (which will be totally necessary for 120 miles of racing in 3 weeks time!)

Saturday Jul 6, 2019 #

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, 2019 #

Note
(rest day)

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

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