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Training Log: ahall

In the last 7 days:

activity # timemileskm+m
  Canoeing4 8:16:45 43.1(11:32) 69.36(7:10)
  Cycling1 45:00
  PT1 35:00
  Stretching1 5:00
  Total5 9:41:45 43.1 69.36
  [1-5]5 9:36:45
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Wednesday Feb 26 #

4 PM

Canoeing (C1 flatwater) 1:12:00 [3] 6.85 mi (10:31 / mi)
ahr:128 max:153

Concord and Sudbury rivers from Egg Rock. 20 mins warm up downstream, 30/30 x 20 upstream, kept paddling upstream for a 30+ min warm down. Probably wasn't working hard enough on the 30/30, but it was the first time so I needed to work the pacing out

Tuesday Feb 25 #

6 PM

Cycling (Spin bike) 45:00 [3]
ahr:143 max:159

PT 35:00 [1]

Mini lunges and lateral lunges with 10#, ES
Ecc heel drops, ES
Step ups and lateral step ups
Plank rows and side planks with arm overs
Lateral and monster walks carrying 10# and with purple band
Squats with 10#

Stretching 5:00 [0]

Legs - quads, calves, ITB, hip flexors, hamstrings, faber

Monday Feb 24 #

4 PM

Canoeing (C1 flatwater) 1:29:45 [2] 8.3 mi (10:49 / mi)
ahr:124 max:139

Concord river from egg rock, with steve and Adam. Steady paddle. 60 degrees but with a breeze

Sunday Feb 23 #

12 PM

Canoeing (C1 flatwater) 2:40:00 [2] 12.75 mi (12:33 / mi)
ahr:121 max:152

Charles from Dedham with Seth and Steve in c1's, nick and Peter, Dave and dave, and priscilla and Scott in c2's. Nice day out there, and felt pretty good

Saturday Feb 22 #

1 PM

Canoeing (C1 flatwater) 2:55:00 [3] 15.2 mi (11:31 / mi)
ahr:126 max:153

Nashua from groton, with rod to start, then a couple of c1's and Steve, then added Adam. Lost the c1's after about and hour and a half and Rod after about 2:15. Felt good most of the way, but my hip started stiffening up after about 2:20

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