Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ahall

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m	load
Canoeing	5	12:15:00	71.45	(10:17)	114.99	(6:24)		119595.0
Cycling	5	3:40:00						34680.0
Hiking	4	2:15:45	0.9		1.45			18597.8
PT	5	1:40:00						13700.0
Orienteering	2	1:18:23	4.25		6.84		125	12933.3
Kayaking	1	1:07:00	6.9	(9:43)	11.1	(6:02)		11055.0
Running	2	19:55	1.95	(10:13)	3.14	(6:21)		3047.3
Stretching	4	18:00						2016.0
Ski Erg	1	15:00	2.14	(7:00)	3.45	(4:21)		2475.0
Total	15	23:09:03	87.59		140.97		125	218099.3
[1-5]	15	22:51:03

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Sunday May 31, 2020 #

5 PM

Cycling (Spin bike) 45:00 [3]

Ski Erg 15:00 [3] 3.45 km (4:21 / km)

PT 20:00 [1]

Straight leg and bent leg single leg calf raises
TKE's with purple band

Stretching 5:00 [0]

Calves
Hip flexors
ITB's
Triceps

Saturday May 30, 2020 #

7 AM

Canoeing (C1 flatwater) 2:25:00 [3] 13.9 mi (10:26 / mi)

Sudbury and concord river in the company of adam, steve and bob

Wednesday May 27, 2020 #

5 PM

Kayaking 1:07:00 [3] 6.9 mi (9:43 / mi)

On the Charles, first time in 7 years in an ICF K1. A little wobbly for the first few minutes, and going across the wakes of other boats, but generally went well. Might go out tomorrow evening too, if I am not too sore (different muscle usage than a canoe)

C • K1 5

PT 5:00 [1]

Two legged straight leg and bent leg calf raises

Tuesday May 26, 2020 #

8 PM

Hiking 45:00 [1]

Streets with K

Monday May 25, 2020 #

9 AM

Canoeing (C2 stern) 3:25:00 [3] 21.9 mi (9:22 / mi)

With Kevin, on what should have been race day for the Clinton

Downstream paddle on the Nemasket and the Taunton Rivers, from Middleboro to Taunton. The last hour, which is in the tidal range, would have been easier if the tide had been going out, but at least it wasn't really coming in either - we must have hit it just around the top, as right at the end it started flowing

Saturday May 23, 2020 #

6 AM

Canoeing (C1 flatwater) 2:15:00 [3] 13.0 mi (10:23 / mi)

Sudbury river, early to avoid the wind later in the day and the potential for hordes of rec boaters. Wind was definitely picking up near the end - pretty strong once we got back under Rt2. Egg Rock to Weirs Hill and back again

Friday May 22, 2020 #

6 PM

Cycling (Spin bike) 40:00 [3]

PT 25:00 [1]

Two legged calf raises, both straight and bent kneed
TKE's with purple band (L leg)
Step ups and lateral step ups
Squats with 10# weight
Planks and side planks
Mini lunges and side lunges with 10# weight

Stretching 5:00 [0]

Calves, hamstrings, hip flexors, quads

Wednesday May 20, 2020 #

5 PM

Canoeing (C1 flatwater) 1:50:00 [3] 10.45 mi (10:32 / mi)

Crck to Rt16 to moody st and back, with kevin and dave in the vicinity

Tuesday May 19, 2020 #

7 PM

Cycling (Spin bike) 45:00 [2]

PT 20:00 [1]

Squats with 10#, mini lunges with 10#, straight leg and bent leg calf raises with 10#, ecc. heel drops

Stretching 3:00 [0]

Calves, hamstrings

Sunday May 17, 2020 #

9 AM

Canoeing 2:20:00 [2] 12.2 mi (11:29 / mi)

Nashua river, in the company at times of Adam, Scott and Steve. Adam and Steve went time trialing - I paddled with Scott for a while, then on my own, then acted as the rabbit for Steve and Adam for a ways until Adam caught me. Ribs felt OK - not right but it didn't feel like paddling was causing any problems

Saturday May 16, 2020 #

6 PM

Cycling (Spin bike) 45:00 [2]

PT 30:00 [1]

Step ups and lateral step ups
Two footed calf raises
TKE's, L leg
Mini lunges and side lunges
Bridging
Squats

Stretching 5:00 [0]

Faber, hip flexors, hamstring, glutes/itb

Thursday May 14, 2020 #

5 PM

Hiking 1:00:00 [1]

With B & K round Flints Pond in Lincoln, from the school

Tuesday May 12, 2020 #

Note

Self diagnosis of calf points to a soleus strain along with Achilles strain.... apparently takes a while to heal. Just as well my ribs are feeling better as I probably wont be running for a while. Ugh

C • Ha. You too? 6

Saturday May 9, 2020 #

5 PM

Cycling (Spin bike) 45:00 [2]

Felt it was time to do something......

Wednesday May 6, 2020 #

Note

Ausable river canoe marathon just got cancelled, adding to the list of races that have gone. Now what do I train for? I was looking forward to heading back out to Michigan this summer

C • Michigan 1

Sunday May 3, 2020 #

9 AM

Hiking warm up/down 5:00 [1] 0.3 mi (16:40 / mi)
shoes: LaSportiva Bushido

From playing field parking lot towards the start in Whipple Hill

Running warm up/down 7:10 [2] 0.7 mi (10:14 / mi)
shoes: LaSportiva Bushido

The rest of the way to the start

Orienteering 38:23 [3] 3.25 mi (11:49 / mi) +125m 10:33 / mi
shoes: LaSportiva Bushido

Back to try again at the training. Managed to make it through this time, with only one watch stop - from 5 to 6. Had the time from yesterday, and the times on the earlier controls had been similar, so I added it in. Tweaked my calf on the way to 3, avoiding another person on a trail so I ran off into some crap in the woods and jambed my foot somehow. Managed to keep running, but it is really tight now.

Generally OK orienteering - went to the wrong trail/wall junction at 9 as I didn't see the streamer when I ran past it and assumed I was in the wrong place. Probably should have gone straight 11 to 12, but the woods looked crappy so I bailed to the trail and did 2 sides of the triangle. Calf wasn't enjoying contouring, so I went up from 15 to the trail at the top and dropped into 16 from above.

4k nominal distance

Hiking warm up/down 5:00 [1] 0.3 mi (16:40 / mi)
shoes: LaSportiva Bushido

Started the route back from the finish

Running warm up/down 5:00 [2] 0.55 mi (9:06 / mi)
shoes: LaSportiva Bushido

most of the rest of the way back from the finish

Saturday May 2, 2020 #

6 PM

Hiking warm up/down 5:45 [1] 0.3 mi (19:10 / mi)
shoes: LaSportiva Bushido

Toward the start at Whipple Hill, from the parking lot by the playing fields at the farm

Running warm up/down 7:45 [2] 0.7 mi (11:04 / mi)
shoes: LaSportiva Bushido

Rest of the way to the start

Orienteering 15:00 [3] 1.0 mi (15:00 / mi)
shoes: LaSportiva Bushido

First attempt at the course. Got to number 3 and found my watch had stopped somewhere. Wasn't far into it, so decided to head back to the start and start again

Orienteering 25:00 [3]
shoes: LaSportiva Bushido

Second attempt - got to number 5 only to find my watch was stopped. Decided to continue and try to work out splits based on Bridget and Kristins. Got to number 8, and my watch was stopped again and got pissed off. Decided that today wasn't going to be the day it worked, and just ran to the finish from 8. Not sure whether I was just pushing the wrong button or whether I had hit it on a tree or what. Never had this problem before. Might try again in the morning

Hiking 15:00 [1]
shoes: LaSportiva Bushido

Walking back from the finish

Friday May 1, 2020 #

Note

Not going to paddle to 2 weeks. Intercostals are sufficiently annoyed that they are probably going to get worse if I do. Guess it'll be the spin bike for a bit, and perhaps some running

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