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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Jun 8:

activity # timemileskm+mload
  Canoeing4 9:02:02 50.97(10:38) 82.03(6:36) 284946.1
  Hiking1 1:18:25 3.73(21:00) 6.01(13:03) 7611547.8
  Cycling1 45:016173.1
  PT1 1:00137.0
  Total7 11:06:28 54.7 88.03 78102804.0

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Saturday Jun 8 #

10 AM

Canoeing warm up/down (C2 bow) 23:16 intensity: (13:28 @1) + (9:44 @2) + (4 @3) 2.08 mi (11:10 / mi)
ahr:108 max:138

Canoeing race (C2 bow) 1:16:53 intensity: (2:11 @1) + (9 @2) + (6:17 @3) + (41:51 @4) + (26:25 @5) 8.2 mi (9:23 / mi)
ahr:162 max:192

Goose Chase with Frances. Lots of sucky water and sharp turns. 3rd C2 out of a field of about 15. Went pretty well

Canoeing warm up/down (C2 bow) 14:46 intensity: (12:26 @2) + (1:31 @3) + (45 @4) + (4 @5) 1.16 mi (12:43 / mi)
ahr:133 max:167

After the race

Canoeing (C2 bow) 1:30:26 intensity: (3:20 @1) + (1:15:10 @2) + (11:23 @3) + (33 @4) 8.26 mi (10:57 / mi)
ahr:126 max:160

Another lap, including picking up the race marker buoys, with Adam and Steve, Pam and Neal

Friday Jun 7 #

5 PM

Cycling 45:01 intensity: (44:39 @1) + (22 @2)
ahr:99 max:126

Just spinning.....

Thursday Jun 6 #

7 AM

PT 1:00 [1]
(injured)

More of the same at the office

5 mins on bike
5 mins leg extension with 5# ankle weights
One foot in front of other balance on 1/2 foam roller
Single leg balance on foam block, toe taps
Hip flexes with exercise ball against wall
Squats and lateral squats with bosu ball and 10#
Wall sits with 10#
Heel raises with 10#
Calf and hamstring massage

Wednesday Jun 5 #

4 PM

Canoeing (C2 bow) 1:48:31 intensity: (16:14 @1) + (1:04:15 @2) + (27:12 @3) + (50 @4) 10.26 mi (10:35 / mi)
ahr:126 max:158

Charles with Frances. Felt awful for the first 30 minutes or so. Probably the result of spending too much time in the sun today at work and perhaps being dehydrated.

Tuesday Jun 4 #

4 PM

Canoeing (C1 flatwater) 1:33:56 [3] 8.8 mi (10:40 / mi) +2m 10:40 / mi

Charles from Newton. 30 minutes warm up downstream
Pyramid, 1,2,3,4,3,2,1 with 1 min rest between each upstream. 5 mins rest then 3x 2,1, 0.5 with 1 min rest between each. Then warm down back to the put in from the Park St bridge

Monday Jun 3 #

4 PM

Hiking 1:18:25 intensity: (43:29 @1) + (16:27 @2) + (15:59 @3) + (1:30 @4) + (1:00 @5) 3.73 mi (21:00 / mi) +76m 19:45 / mi
ahr:116 max:183 (injured) shoes: La Sportiva Bushido II 3

Weston woods including a 3 minute jog to test out the knee, which didn't feel too good

Sunday Jun 2 #

8 AM

Canoeing (C2 bow) 2:14:14 intensity: (59:06 @1) + (49:51 @2) + (20:24 @3) + (4:53 @4) 12.21 mi (11:00 / mi)
ahr:117 max:163

Charles from Dedham Rec with Christina in stern!. 3 other boats out. Still tired....

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