Attackpoint AR - performance and training tools for adventure athletes

Training Log: ahall

In the last 7 days:

activity	#	time	miles		km		+m	load
Canoeing	4	6:27:00	38.66	(10:01)	62.22	(6:13)	2	63527.7
Cycling	1	50:00						6968.1
PT	2	2:00						274.0
Total	7	7:19:00	38.66		62.22		2	70769.8

1:47

0:00

Thursday Apr 18 #

7 AM

PT 1:00 [1]
(injured)

At the office
5 mins biking
3 mins hip activation rolling exercise ball
Bridging with legs on exercise ball
Wall sits with 10#
Foam block balance toe tapping front/side/back/back crossed
Total gym squats, 2 legs up 1 leg down
Half foam roller one foot in front of the other balance, passing 10# from hand to hand
Hip flex leaning on exercise ball
Hip set using pulleys
Heel raises on step with 10#

8 PM

Cycling 50:00
ahr:100 max:124

Wednesday Apr 17 #

4 PM

Canoeing (C2 bow) 1:32:23 9.21 mi (10:02 / mi)
ahr:140 max:167

Charles with Steve, with Kevin and Christina and Seth and Todd. Bunch of other boats out, kayaks and rec boats

Tuesday Apr 16 #

4 PM

Canoeing intervals (C1 flatwater) 1:22:03 [3] 7.79 mi (10:32 / mi)

20 minutes warm up
8x 2 mins on, 2 mins off
4 mins rest
4x1 min on, 1 min off
Remainder was warm down

All efforts done upstream, and it was windy out so some significant steering required in some of them

Forgot the HR strap, and the watch was on the boat, so all HR data is junk

Monday Apr 15 #

5 PM

PT 1:00 [1]
(injured)

At the office
5 mins biking
3 mins leg extensions with 3# ankle weight
Straight leg lifts and side leg lifts
Wall sits
Heel raises
Total gym squats with single leg lowering
Foam block balance with toe taps
Wall ball hip flex
One foot in front of other balance
Bosu ball squats

Sunday Apr 14 #

9 AM

Canoeing (C2 bow) 1:45:26 11.18 mi (9:26 / mi) +2m 9:26 / mi
ahr:147 max:161

Rat Pro with Frances. 6th c2 out of 13, first and only mixed. Shouldn't have beaten any of the boats that were in front of us, and happy to have beaten some of those behind us.

Had a good upstream leg after a crazy wavy start. Ended up riding up with Gloria and Christina after the 202 bridge. Got in front of them early in the downstream and stayed there until the end.

Frances did a great job in the strong current, still being a relative newby to racing in the stern of a canoe

Saturday Apr 13 #

11 AM

Canoeing (C2 stern) 41:02 3.3 mi (12:26 / mi)
ahr:146 max:158

Warm up for the Rat Race

Canoeing (C2 stern) 43:19 5.22 mi (8:18 / mi)
ahr:152 max:176

Rat race with Kevin. Started 140, ended up 12th.

Not a great start - clean, but we got stuck running down the right shore. A boat came across from the left and flipped in front of us, we hit them, and then a boat hit us spinning us out into the eddy. Bunch of water innthe boat, lots of wobbling, and a 360 degree turn to get out of there meant we lost a bunch of time and places. Once we got moving again we were catching people all the time. Would have definitely been in the top 10 without that mess

Canoeing (C2 stern) 22:47 1.96 mi (11:38 / mi)
ahr:140 max:160

Paddle back up to Dugas' house. It was cold.....

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