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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending May 18:

activity # timemileskm+mload
  Canoeing5 10:30:09 66.16(9:31) 106.47(5:55) 1597281.0
  PT1 1:00137.0
  Total6 10:31:09 66.16 106.47 1597418.0

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Saturday May 18 #

9 AM

Canoeing 1:37:21 [3] 9.53 mi (10:13 / mi) +2m 10:13 / mi

Swift river in Belchertown. Nice little trout river with clear cold water. The most Ausable like river I've paddled in Massachusetts.

15 minutes warm up upstream, then 45 minutes hard, 30 minutes of which were downstream to a dam, turn around and back up to the put in. The rest was a hardish warm down

Thursday May 16 #

7 AM

PT 1:00 [1]
(injured)

At the office
5 mins biking warm up
Exercise ball hamstring curls
Exercise ball bridging
Leg extensions with 5# ankle weight over foam wedge
One foot in front of the other on half foam roller, passing 10 # hand to hand
Total gym squats, 2 legs up one leg down
Foam block single foot balance, touching pods with other foot
Bosu ball side lunges with 10#
Bosu ball squats with 10#
Wall sits with 10#
Single leg hip flexes leaning against exercise ball
Heel raises with 10#
Cable hip set with 13#
Calf stretches
5 PM

Canoeing (C2 bow) 1:39:12 intensity: (15:13 @1) + (56:04 @2) + (27:55 @3) 10.01 mi (9:55 / mi)
ahr:127 max:147

Charles, steady paddle

Wednesday May 15 #

4 PM

Canoeing (C2 bow) 1:43:59 intensity: (33:45 @1) + (1:06:01 @2) + (4:13 @3) 10.23 mi (10:10 / mi)
ahr:119 max:152

Wednesday night charles paddle with Steve. Felt tired - not much oomph

Tuesday May 14 #

4 PM

Canoeing (C1 flatwater) 1:27:45 intensity: (47:40 @1) + (18:49 @2) + (19:09 @3) + (1:59 @4) + (8 @5) 8.34 mi (10:31 / mi) +1m 10:31 / mi
ahr:112 max:182

Charles from Newton. 30 minutes warm up, then 3mins on, 2 mins off, 2 on, 2 off, 1 on, 1 off, 3 times. Remainder as warm down.

Wearing chest strap, which didn't seem to be picking up very well

Efforts were all upstream, so the speed wasn't higher even if the effort was. Windy out as well

Sunday May 12 #

8 AM

Canoeing (C2 bow) 4:01:52 intensity: (34:28 @1) + (1:53:34 @2) + (1:31:02 @3) + (2:48 @4) 28.05 mi (8:37 / mi) +11m 8:37 / mi
ahr:130 max:159

Long paddle on the susquehanna with Adam. C4 and 3 other c2's out. Index down to rt 205. Reasonable water level. A few interesting downed trees that will hopefully be taken care of before the race. Paddle was generally smooth and we worked a few things out about trimming the boat, etc.

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