Training Log Archive: ahallIn the 7 days ending Jan 11, 2020:
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Saturday Jan 11, 2020 #
8 AM
Canoeing (C1 flatwater) 2:25:00 [3] 12.3 mi (11:47 / mi)
Nashua from Ayer, with 5 other boats. Mid 50's when we started and over 60 when we finished..... felt tired from yesterdays skiing dp
Friday Jan 10, 2020 #
10 AM
Skiing (Cross country) (Skate) 1:32:00 [3] 12.35 mi (7:27 / mi)
ahr:152 max:168
At Weston, before it all turns to slush over the next couple of days. 30 minutes skating, 30 minutes double poling, and 30 minutes more skating. Gonna be sore from that, i think, but it will be a good type of sore!
8 PM
Cycling (Spin bike) 30:00 [3]
Warning up for PT
PT 30:00 [1]
Step ups.and lateral step.ups
Mini lunges with 10lb
Planks and side planks
Lateral and monster walks.with purple band
Eccentric heel drops
Squats with 10lb
Mini lunges with 10lb
Planks and side planks
Lateral and monster walks.with purple band
Eccentric heel drops
Squats with 10lb
Stretching 5:00 [0]
Quads, calves, itb, faber, hip flexors, hamstrings
Wednesday Jan 8, 2020 #
6 PM
Run/Hike 30:00 [2] 2.6 mi (11:32 / mi)
ahr:121 max:168 shoes: Brooks gts 16
Trying out the hips..... 10 mins walk, 10 mins run, 10 mins walk. Hips felt ok. Other things hurt. We'll see how things are in the morning
Stretching 5:00 [0]
Lots of legs
Strength 5:00 [1]
Pushups, crunches and planks
Tuesday Jan 7, 2020 #
6 PM
Cycling (Exercise bike) 46:00 [3]
ahr:134 max:154
Exercise bike at a client's house on the cape. Did the "sports" routine
PT 30:00 [1]
Step ups and lateral step ups
Lateral and monster walks with purple band, carrying 10lb weight
Mini lunges and sideways lunges with 10lb
Planks and side planks
Squats with 10lb
Mountain climbers with step outs
Lateral and monster walks with purple band, carrying 10lb weight
Mini lunges and sideways lunges with 10lb
Planks and side planks
Squats with 10lb
Mountain climbers with step outs
Stretching 5:00 [0]
Quads, itb, hip flexors, calves , hamstrings
Sunday Jan 5, 2020 #
12 PM
Canoeing (C1 flatwater) 2:00:00 [2] 9.7 mi (12:22 / mi)
I was planning to go skiing, but the word on the streets was that it hadn't snowed much within a reasonable driving distance so I went paddling again. Colder than yesterday, and windy. On the Charles, with Seth in his stock C1 and Priscilla and Scott in C2. Some looping around and waiting, but otherwise a social and steady paddle