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Training Log Archive: ahall

In the 7 days ending Jan 25:

activity # timemileskm+m
  Skiing (Cross country)3 3:45:40 29.9(7:33) 48.12(4:41)
  Canoeing1 2:20:00 11.6(12:04) 18.67(7:30)
  PT2 1:10:00
  Cycling2 1:06:00
  Other1 45:00
  Paddling machine1 39:00
  Run/Hike1 35:00 3.31(10:34) 5.33(6:34)
  Strength1 30:00
  Ski Erg1 30:00 4.26(7:03) 6.85(4:23)
  Stretching3 15:00
  Total9 11:35:40 49.07 78.96
  [1-5]9 11:20:40

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Saturday Jan 25 #

2 PM

Ski Erg 30:00 [3] 6.85 km (4:23 / km)
ahr:143 max:160

Damper setting 5

Strength 30:00 [1]

Planks and side planks
Bench press
Upright row
Lat pull downs
Tricep curls
Seated row
Bicep curls with DB
Bent over row with DB

Stretching 5:00 [0]

Upper body
6 PM

Cycling warm up/down (Spin bike) 15:00 [1]


PT 30:00 [1]

Mini lunges and lateral lunges with 10#
Lateral and monster walks with 10# and purple band
Step ups and lateral step ups
Squats with 10#
Eccentric heel drops

Stretching 5:00 [0]

Hip flexors, quads, itb, faber, calves

Friday Jan 24 #

7 PM

Skiing (Cross country) (Skate) 51:00 [3] 8.25 mi (6:11 / mi)
ahr:141 max:167

At Weston. Grooming wasn't great, and the snow was freezing up from a warm day, so a little sketchy in places. And then at 8pm on the dot, they shut off the lights. No warning, and no leaving them on for a bit like they used to. Getting back from the far end of the loop was a little sketchy as with the cloud cover it was pretty much pitch black!

Thursday Jan 23 #

6 PM

Paddling machine 39:00 [2]
ahr:111 max:133

20 mins warm up, and then the plan was 8 x 3min on and 2 mins off, but the recovery bungee cord on the paddling machine broke after the 4th, rendering it unusable, so......

Run/Hike 35:00 [3] 3.31 mi (10:34 / mi)
ahr:125 max:157 shoes: Brooks gts 16

10 mins warm up walk
15:25 run, which was 1.91 miles
10 mins warm down walk

Wednesday Jan 22 #

6 PM

Cycling (Exercise bike) 51:00 [2]
ahr:120 max:141

Exercise bike, felt like I was working harder....

PT 40:00 [1]

Squats with 10lb
Mini lunges and side lunges with 10lb
Monster and lateral walks with purple band
Mountain climbers with step outs and lateral step ups

Stretching 5:00 [0]


Monday Jan 20 #

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 #

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

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