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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending May 25:

activity # timemileskm+mload
  Canoeing3 4:14:32 23.58(10:48) 37.95(6:42) 640442.4
  Cycling1 20:002862.2
  PT2 2:00274.0
  Total5 4:36:32 23.58 37.95 643578.6

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Saturday May 25 #

2 PM

Canoeing 40:54 intensity: (31 @1) + (6:58 @2) + (30:25 @3) + (2:58 @4) + (2 @5) 3.95 mi (10:22 / mi)
ahr:142 max:165

Thursday May 23 #

7 AM

PT 1:00 [1]
(injured)

At the office
Biking warm up
Total gym squats
Exercise ball hamstring curls
Leg extensions over foam wedge with ankle weights
Lateral lunges onto bosu with 15# KB
Pod toe taps while standing on foam block
Wall sits with 15#
One foot in front of other balance, passing 10# hand to hand
Bosu ball squats with 10#
Hip flexes leaning into exercise ball
Hip sets using pulleys and 13#
Heel raises in step with 10#

Wednesday May 22 #

4 PM

Canoeing (C2 stern) 1:47:56 intensity: (11:25 @1) + (1:36:21 @2) + (10 @3) 9.93 mi (10:52 / mi) +5m 10:51 / mi
ahr:118 max:142

Charles paddle with Bridget. Hot out, and lots of pollen

Tuesday May 21 #

5 PM

Canoeing intervals (C1 flatwater) 1:45:42 [3] 9.7 mi (10:54 / mi) +1m 10:54 / mi

Charles. 25 mins warm up downstream
3x 2 mins on, 1 min off, 1 min on, 1 min off, 30s on, 1:30 off. 5 min rest. Then repeat the intervals set. Then warm down
All efforts done upstream and into the wind!

Hr data is junk, given the watch was on the boat and I forgot the chest strap

Monday May 20 #

8 PM

Cycling warm up/down 20:00 intensity: (12:30 @1) + (7:19 @2) + (11 @3)
ahr:109 max:141

PT 1:00 [1]
(injured)

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
Squats
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 using bands
Calf/hip flexor/ quad/ hamstring stretches
5 mins walking, 3 mins running at 6mph, 2 mins warm.down.  knee felt ok with this

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