Training Log Archive: ahallIn the 7 days ending Jan 20, 2020:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Jan 20, 2020 #
10 AM
Skiing (Cross country) (Skate) 2:07:40 [3] 15.5 mi (8:14 / mi)
WV with Kristin and Kari Crowe (for some of it). From the Livermore lot, up Tripoli road to the top, and then a loop back down the final pitch to meet back up with K&K. Then up lower osceola for a couple of loops round wicked easy and moose run then back to the livermore lot. Then a trip up livermore road, with numerous loops back to collect kristin
2 PM
Skiing (Cross country) (Skate) 47:00 [3] 6.15 mi (7:39 / mi)
From WV Town Square, up Swans Way to the road and back again, then various trails at the south end (not many were open)
Sunday Jan 19, 2020 #
8 AM
Other (Shovelling snow) 45:00 [1]
Thankfully it was generally light stuff
11 AM
Canoeing (C1 flatwater) 2:20:00 [3] 11.6 mi (12:04 / mi)
ahr:124 max:144
Charles at Dedham with Seth. Downstream, almost down to the old RotC start, where we met an ice dam, then back up to the needham street bridge and back to the start. Brisk out, but didnt need gloves
Saturday Jan 18, 2020 #
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
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
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, 2020 #
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
15 mins running
10 mins walking warm down
Stretching 5:00 [0]
Quads, hip flexors, hamstrings, calves
Wednesday Jan 15, 2020 #
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, 2020 #
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
Squats with 10lb
Lateral and monster walks with purple band
Planks reand side planks
Strp ups and lateral step ups
Stretching 5:00 [0]