Training Log Archive: ahallIn the 7 days ending Feb 1, 2020:
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Saturday Feb 1, 2020 #
2 PM
Canoeing (C1 flatwater) 1:45:00 [3] 9.45 mi (11:07 / mi)
ahr:136 max:158
Nashua River from Ayer, with 6 other c1's and a C2. Somewhat feisty for an early season paddle at times - the problem with putting Adam and Rod together in a group - but otherwise a nice social paddle
9 PM
PT 35:00 [1]
5 mins warm up on bike
Squats with 10#
Mini lunges and lateral lunges with 10#
Step ups and lateral step ups
Monster and lateral walks with 10# and purple band
Squats with 10#
Mini lunges and lateral lunges with 10#
Step ups and lateral step ups
Monster and lateral walks with 10# and purple band
Stretching 5:00 [0]
Legs. Hip is a little unhappy today
Friday Jan 31, 2020 #
7 PM
Skiing (Cross country) (Skate) 1:01:30 [3] 10.3 mi (5:58 / mi)
ahr:141 max:156
Round and round at weston. Some reasonably groomed sections, some icy mess and some small death cookies thrown in. Left hip was a little annoyed
Thursday Jan 30, 2020 #
6 PM
Hiking warm up/down 22:25 [2] 1.55 mi (14:28 / mi)
ahr:126 max:169 shoes: Brooks gts 16
Walking warm up for 10 mins (0.7mi)
Walking warm down for 12:15 (0.85)
Walking warm down for 12:15 (0.85)
Running 20:00 [3] 2.55 mi (7:51 / mi)
ahr:126 max:169 shoes: Brooks gts 16
Road run round the island
C • Hip? 1
Stretching 5:00 [0]
Legs
Wednesday Jan 29, 2020 #
6 PM
Cycling (Exercise bike) 51:00 [2]
ahr:139 max:156
3 mins warm up, 45.mins "sports training" program on level 3, 3 mons warm down
PT 30:00 [1]
Step ups and lateral step ups
Mini lunges and side lunges with 10#
Planks and side planks
Squats with 10#
Lateral and monster walks with purple band and 10#
Mini lunges and side lunges with 10#
Planks and side planks
Squats with 10#
Lateral and monster walks with purple band and 10#
Strength 15:00 [1]
Push ups
Crunches
Single arm row with DB
Bicep curls with DB
Crunches
Single arm row with DB
Bicep curls with DB
Stretching 5:00 [0]
Hip flexors, calves, quads, hamstrings, faber
Monday Jan 27, 2020 #
7 PM
Ski Erg warm up/down 15:00 [3] 3.55 km (4:14 / km)
Damper setting 7
Strength 30:00 [1]
Bench press
Single arm DB rows
Mountain climbers with step outs
Lat pull downs
Tricep curls
Crunches
Seated rows
Bicep DB curls
Upright row
Single arm DB rows
Mountain climbers with step outs
Lat pull downs
Tricep curls
Crunches
Seated rows
Bicep DB curls
Upright row
Ski Erg warm up/down 15:00 [2] 3.25 km (4:37 / km)
Damper setting 7
Sunday Jan 26, 2020 #
12 PM
Canoeing (C1 flatwater) 2:45:00 [3] 14.0 mi (11:47 / mi)
Charles from the tree trucks parking in Dedham, with Seth, Rod, Kevin, Dave and Dave, Priscilla and Scott. Upstream to almost the dam (with a couple of loops back to check on Scott and Priscilla), then down to the pond below all the bends, then back to the start. Had to take a couple of gu's as my energy level was dropping after about 1:30, probably as a result of starting the paddle at lunchtime!