In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Paddle | 5 | 7:10:34 | 53.77 | (8:00) | 86.53 | (4:59) | | | | | |
| Run | 5 | 3:05:48 | 23.98 | (7:45) | 38.6 | (4:49) | 830 | | | | |
| Gym | 4 | 2:45:00 | | | | | | | | | |
| Total | 13 | 13:01:22 | 77.75 | | 125.13 | | 830 | | | | |
6 AM
Paddle 1:58:01 [3] 24.37 km (4:51 / km)
ahr:140 max:167
Long k1 cruise with a big group. Nice miles to kick off the long weekend!
5 AM
Run 41:06 [3] 7.6 km (5:25 / km) +188m 4:49 / km
ahr:126 max:150 shoes: Kinvara 14 Red
Easy linden
5 PM
Paddle 24:20 [3] 4.87 km (5:00 / km)
ahr:130 max:152
wu
Paddle 42:43 [3] 10.02 km (4:16 / km)
ahr:166 max:183
Hard tt, hanging on. Clint and Luke pulled a 3:58, split, ouch. With MJ.
4 AM
Run 1:14:32 [3] 15.21 km (4:54 / km) +424m 4:18 / km
ahr:141 max:172 shoes: Kinvara 14 Red
Northcliff lower slopes with Jess, Sam and Peter, legs are sore!
6 PM
Gym 15:00 [3]
Exercise ball work.
5 AM
Run 18:58 [3] 3.54 km (5:22 / km) +57m 4:58 / km
ahr:136 max:149 shoes: Hoka Mach 5
wu run to Yield.
Run 18:22 [3] 4.97 km (3:42 / km) +41m 3:33 / km
ahr:159 max:174 shoes: Hoka Mach 5
Yield pb 18:13 (segment time). Man that was hard work, I thought I had done enough in the first 3km's to get under 18min, but I just could not hold in 4&5.
3:18
3:33
3:57 (hill)
3:49
3:50
Run 5:31 [3] 1.1 km (5:02 / km) +5m 4:55 / km
ahr:151 max:159 shoes: Hoka Mach 5
home.
5 PM
Paddle 44:49 [3] 8.11 km (5:31 / km)
ahr:139 max:178
7x 800’s with the squad. Felt good!
5 AM
Gym 45:00 [3]
Gym with MJ, Day 1.
Lower body ballistics ball
Dumbbell chest press Acy 12x3 medium
Cable machine paddle row Acy 12x3 heavy
Sled push 4 sets
Cable machine hip rotation 8x3 no rest
Cable machine lower shoulder rotations 8x3
Box jump fast 12x4
Medicine ball oblique throws 8x3 each side
Back extension ball single arm 8x3 heavy
Flat bench leg lower to hip up 8x3
Getting used to the exercises now. Some good paddling specific stuff in here.
5 PM
Run 16:10 [3] 3.62 km (4:28 / km) +72m 4:04 / km
ahr:139 max:174 shoes: Hoka Mach 5
Short leg stretch post work.
7 AM
Paddle 55:53 [3] 11.29 km (4:57 / km)
ahr:134 max:158
Nice cruise, saw the giant kingfisher again, was cool, after seeing 2 or 3 malachite kingfishers.
Paddle 46:15 [3] 10.09 km (4:35 / km)
ahr:164 max:178
Hard tt after the wu, I pulled some good laps and didn’t have anything left at the end.
3 PM
Gym 45:00 [3]
A mix of the 3 days with Matt, not too hard.
6 AM
Paddle 1:38:33 [3] 17.77 km (5:33 / km)
ahr:148 max:164
Longer paddle, with resistance, was getting hard towards the end but nice solid effort.
Gym 1:00:00 [3]
Day 3 gym set.
Ballistics upper body
…
Chest press dumbbell 2kg 12x1
Upright row with bar Acy 12x3 med
Sled push 8-12x3 med, 90sec rest
Cable machine, hip adduction, abduction, flexion, tension, pulses 8-12x4 medium
Back extension, alternating arm rows,12x3 heavy
Bar front foot squat 8x3 heavy
Smith machine Chest throw 8-12x3 medium
Back extension reverse fly 8-12x3 medium
Flat bench incline lower legs 8x3
3 PM
Run 11:09 [3] 2.57 km (4:21 / km) +42m 4:01 / km
ahr:147 max:162 shoes: Hoka Mach 5
Shoe test, felt good. A little more stable than the Kinvara but very similar specs otherwise.
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