Elmore's workouts from late February through race day
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 2/25
River run, Hailstone River, Arkansas, 300 min.
|
2/26
25 min. bike ride Strength workout 25 min. bike ride |
2/27
Steady paddling, Mississippi River, 85 min.
|
2/28
Steady paddling, Mississippi River, 145 min.
|
3/1
Strength workout Steady paddling, Mississippi River, 60 min. |
3/2
Slalom practice, Mulberry Fork, Alabama, 80 min.
|
3/3
Mulberry Fork whitewater slalom race
|
| 3/4
|
3/5
Steady paddling, Memphis Harbor, 60 min.
|
3/6
Strength workout Workout on OICKR course:
100 min. |
3/7
Steady paddling, Mississippi River, 90 min.
|
3/8
Steady paddling, Mississippi River, 90 min.
|
3/9
Stroke drills, Memphis Harbor, 90 min.
|
3/10
Strength workout
|
| 3/11
30-second sprints, Memphis Harbor, 60 min.
|
3/12
Strength workout Stroke drills, Memphis Harbor, 50 min.
|
3/13
25 min. bike ride Steady paddling, Mississippi River, 85 min. 25 min. bike ride |
3/14
Strength workout Whitewater play, Holmes's Ledge on Mississippi River, 100 min. |
3/15
|
3/16
Strength workout
|
3/17
Steady paddling, Memphis Harbor, 75 min.
|
| 3/18
Steady paddling, Memphis harbor, 80 min.
|
3/19
Strength workout
|
3/20
Whitewater play, Holmes's Ledge on Mississippi River,
130 min.
|
3/21
Strength workout Steady paddling, Mississippi River, 90 min.
|
3/22
Stroke drills, Memphis Harbor, 60 min.
|
3/23
Steady paddling, Mississippi River, 70 min. Time trial, HDB to Auction Ave. Br. in horbor, 3:12 |
3/24
Strength workout
|
| 3/25
Steady paddling, Mississippi River, 85 min.
|
3/26
Steady paddling, Mississippi River, 140 min.
|
3/27
Strength workout
|
3/28
2 min. on, 1 min. off, Memphis Harbor, 80 min.
|
3/29
Strength workout Steady paddling, Mississippi River, 135 min. |
3/30
Slalom practice, Locust Fork, 60 min.
|
3/31
Locust Fork whitewater slalom race
|
| 4/1
River run, Locust Fork, 45 min.
|
4/2
Strength workout Steady paddling, Mississippi River, 85 min.
|
4/3
Whitewater play, Holmes's Ledge on Mississippi River, 130 min.
|
4/4
Strength workout Steady paddling, Mississippi River, 85 min.
|
4/5
Short sprints followed by two hard 5-min. pieces, Mississippi River, 70 min.
|
4/6
Strength workout
|
4/7
Steady paddling, Memphis harbor, 60 min.
|
| 4/8
25 min. bike ride Stroke drills, Memphis Harbor, 70 min. 25 min. bike ride
|
4/9
Strength workout 25 min. bike ride Steady paddling, Mississippi River, 90 min. 25 min. bike ride |
4/10
5 x 4-min. buildup tempo pieces w/ 2-min. recovery, Mississippi
River, 90 min.
|
4/11
Steady paddling, Mississippi River, 100 min. Strength workout
|
4/12
Steady paddling, Memphis Harbor, 60 min.
|
4/13
Strength workout
|
4/14
Stroke drills, Memphis Harbor, 60 min.
|
| 4/15
Steady paddling, Mississippi River, 80 min.
|
4/16
Strength workout Time Trial, OICKR course; 18:14 in ideal conditions
|
4/17
Steady paddling, Memphis Harbor, 90 min.
|
4/18
Strength workout Steady paddling, Mississippi River, 90 min.
|
4/19
5 x (start to boat ramp) on OICKR course 120 min.
|
4/20
Strength workout
|
4/21
Stroke drills and steady paddling, Mississippi River,
60 min.
|
| 4/22
Steady paddling, Memphis Harbor, 60 min.
|
4/23
Strength workout 10 x (75 sec. on, 45 sec. off), Mississippi River, 70
min.
|
4/24
Steady paddling, Mississippi River, 75 min.
|
4/25
Strength workout Steady paddling, Mississippi River, 80 min.
|
4/26
8 20-sec. sprints w/ full recovery, Memphis Harbor, 70
min.
|
4/27
Steady paddling, Memphis Harbor, 55 min.
|
4/28
|
| 4/29
8 20-sec. sprints w/ full recovery, Memphis Harbor, 40 min.
|
4/30
Light paddling, Memphis Harbor, 35 min.
|
5/1
8 15-sec. sprints w/ full recovery, Memphis Harbor, 45 min.
|
5/2
|
5/3
5 15-sec. sprints w/ full recovery, Memphis Harbor, 40 min.
|
5/4
Light paddling, Memphis Harbor, 30 min.
|
5/5
20th Annual OICKR
|