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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Feb 1:

activity # timemileskm+m
  Canoeing2 4:30:00 23.45(11:31) 37.74(7:09)
  PT2 1:05:00
  Skiing (Cross country)1 1:01:30 10.3(5:58) 16.58(3:43)
  Cycling1 51:00
  Strength2 45:00
  Ski Erg1 30:00 4.23(7:06) 6.8(4:25)
  Hiking1 22:25 1.55(14:28) 2.49(8:59)
  Running1 20:00 2.55(7:51) 4.1(4:52)
  Stretching3 15:00
  Total7 9:39:55 42.07 67.71
  [1-5]7 9:24:55

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Saturday Feb 1 #

2 PM

Canoeing (C1 flatwater) 1:45:00 [3] 9.45 mi (11:07 / mi)
ahr:136 max:158

Nashua River from Ayer, with 6 other c1's and a C2. Somewhat feisty for an early season paddle at times - the problem with putting Adam and Rod together in a group - but otherwise a nice social paddle
9 PM

PT 35:00 [1]

5 mins warm up on bike
Squats with 10#
Mini lunges and lateral lunges with 10#
Step ups and lateral step ups
Monster and lateral walks with 10# and purple band

Stretching 5:00 [0]

Legs. Hip is a little unhappy today

Friday Jan 31 #

7 PM

Skiing (Cross country) (Skate) 1:01:30 [3] 10.3 mi (5:58 / mi)
ahr:141 max:156

Round and round at weston. Some reasonably groomed sections, some icy mess and some small death cookies thrown in. Left hip was a little annoyed

Thursday Jan 30 #

6 PM

Hiking warm up/down 22:25 [2] 1.55 mi (14:28 / mi)
ahr:126 max:169 shoes: Brooks gts 16

Walking warm up for 10 mins (0.7mi)

Walking warm down for 12:15 (0.85)

Running 20:00 [3] 2.55 mi (7:51 / mi)
ahr:126 max:169 shoes: Brooks gts 16

Road run round the island

Stretching 5:00 [0]

Legs

Wednesday Jan 29 #

6 PM

Cycling (Exercise bike) 51:00 [2]
ahr:139 max:156

3 mins warm up, 45.mins "sports training" program on level 3, 3 mons warm down

PT 30:00 [1]

Step ups and lateral step ups
Mini lunges and side lunges with 10#
Planks and side planks
Squats with 10#
Lateral and monster walks with purple band and 10#

Strength 15:00 [1]

Push ups
Crunches
Single arm row with DB
Bicep curls with DB

Stretching 5:00 [0]

Hip flexors, calves, quads, hamstrings, faber

Monday Jan 27 #

7 PM

Ski Erg warm up/down 15:00 [3] 3.55 km (4:14 / km)

Damper setting 7

Strength 30:00 [1]

Bench press
Single arm DB rows
Mountain climbers with step outs
Lat pull downs
Tricep curls
Crunches
Seated rows
Bicep DB curls
Upright row

Ski Erg warm up/down 15:00 [2] 3.25 km (4:37 / km)

Damper setting 7

Sunday Jan 26 #

12 PM

Canoeing (C1 flatwater) 2:45:00 [3] 14.0 mi (11:47 / mi)

Charles from the tree trucks parking in Dedham, with Seth, Rod, Kevin, Dave and Dave, Priscilla and Scott. Upstream to almost the dam (with a couple of loops back to check on Scott and Priscilla), then down to the pond below all the bends, then back to the start. Had to take a couple of gu's as my energy level was dropping after about 1:30, probably as a result of starting the paddle at lunchtime!

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