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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Jan 18:

activity # timemileskm+m
  Canoeing1 1:56:30 9.9(11:46) 15.93(7:19)
  Cycling2 1:16:00
  Paddling machine1 1:00:00
  PT2 1:00:00
  Run/Hike1 35:00 3.15(11:07) 5.07(6:54)
  Strength1 30:00
  Stretching4 25:00
  Ski Erg1 15:00 3.3(4:33) 5.31(2:49)
  Total5 6:57:30 16.35 26.31
  [1-5]5 6:32:30

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Saturday Jan 18 #

4 PM

Ski Erg 15:00 [2] 3.3 mi (4:33 / mi)
ahr:131 max:154

Damper on 5. Warm up.for strength

Strength 30:00 [2]

Upper body.
Lat pull downs
DB single arm rows
Tricep curls
Bench press
Seated rows
Crunches
Bicep curls
Planks and side planks
Etc

Cycling (Spin bike) 30:00 [3]
ahr:136 max:158

Spinning away

PT 30:00 [1]

Eccentric heel drops
Step ups and lateral step ups
Band walks with 10lb
Squats with 10lb
Mountain climbers with step outs
Mini lunges and side lunges with 10lb

Stretching 5:00 [0]

Calves, quads, hip flexors, itb, faber

Thursday Jan 16 #

6 PM

Run/Hike 35:00 [3] 3.15 mi (11:07 / mi)
ahr:121 max:157 shoes: Brooks gts 16

10 mins walking warm up
15 mins running
10 mins walking warm down

Stretching 5:00 [0]

Quads, hip flexors, hamstrings, calves

Wednesday Jan 15 #

6 PM

Paddling machine 1:00:00 [3]
ahr:122 max:137

20 mins warm up, 30 mins L3, 10 mins warm down

Stretching 10:00 [0]

Tuesday Jan 14 #

8 PM

Cycling (Exercise bike) 46:00 [2]
ahr:134 max:151

Plugging away at the specific sports program at the place I am staying

PT 30:00 [1]

Mini lunges and side lunges with 10lbs
Squats with 10lb
Lateral and monster walks with purple band
Planks reand side planks
Strp ups and lateral step ups

Stretching 5:00 [0]

Sunday Jan 12 #

12 PM

Canoeing (C2 bow) 1:56:30 [2] 9.9 mi (11:46 / mi)

Charles with Priscilla. Seth, Steve and rod out in c1's as well. Uppers 60's and windy - decidedly not January weather. Guess that will return tonight. Steady paddle, apart from the two short bridge sprints Priscilla made me do.....

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