Training Log Archive: ahallIn the 7 days ending Jul 13, 2019:
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Saturday Jul 13, 2019 #
9 AM
Canoeing (C2 stern) 2:58:00 [3] 18.1 mi (9:50 / mi)
With rod on the royal river. Higher water, so we took the left fork where the river splits and went as far as we could to a drop at a road bridge.
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
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.
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!)