Elmore's workouts from late February through race day

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2/24 Steady paddling, Mississippi River, 90 min.	2/25 Strength workout	2/26	2/27 Steady paddling, Mississippi River, 90 min.	2/28 Strength workout Steady paddling, Mississippi River, 90 min.	3/1 Steady paddling, Mississippi River, 60 min.	3/2 Mulberry Fork wildwater and whitewater slalom races
3/3 Stroke drills, Memphis Harbor, 70 min.	3/4 Workout on OICKR course: all-out, start to boat ramp; moderate, boat ramp to HDB; all-out, HDB to point; moderate, point to finish Strength workout	3/5	3/6 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	3/7 20 min. bike ride Short sprints, Memphis Harbor, 90 min. 40 min. bike ride	3/8 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 100 min. 20 min. bike ride 35 min. bike ride	3/9
3/10 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	3/11 Strength workout 20 min. bike ride Steady paddling, Mississippi River, followed by time trial from HDB to Auction Ave. Br. in Memphis Harbor (3:06); 95 min. 20 min. bike ride	3/12 Steady paddling, Mississippi River, 85 min.	3/13 20 min. bike ride Steady paddling, Mississippi River, 60 min. 20 min. bike ride	3/14 Strength workout 20 min. bike ride 6 x (3 min. on, 4 min. off), Mississippi River, 90 min. 20 min. bike ride	3/15	3/16 Missouri Whitewater Championships wildwater and whitewater slalom races
3/17	3/18 Strength workout Easy paddling, Memphis Harbor, 80 min.	3/19 8 x (90 sec. on, 2 min. off), Mississippi River, 90 min.	3/20 Strength workout Steady paddling, Mississippi River, 105 min.	3/21 5 start-to-boat-ramp repeats on OICKR course, Mississippi River, 115 min.	3/22 Strength workout	3/23 Locust Fork whitewater slalom race
3/24 Slalom workout, Locust Fork, 70 min.	3/25 Strength workout	3/26 5 x 4-min. tempo pieces w/ 2-min. recovery, Mississippi River, 100 min.	3/27 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 80 min. 20 min. bike ride	3/28 8 x (2 min. on, 1 min. off), Mississippi River, 90 min.	3/29 Strength workout	3/30 Steady paddling, Mississippi River, 70 min.
3/31 Steady paddling, Mississippi River, 80 min.	4/1 Strength workout 5 x 20-sec. sprints, two 5-min. up-tempo pieces, time trial from HDB to Auction Ave. Br. in harbor (3:01); 90 min.	4/2 Steady paddling, Mississippi and Wolf Rivers, 120 min.	4/3 Strength workout Steady paddling, Mississippi River, 90 min.	4/4 10 x (1 min. on, 1 min. off), Mississippi River, 90 min.	4/5 Strength workout	4/6 20 min. bike ride Steady paddling, Mississippi River, 80 min. 20 min. bike ride
4/7 20 min. bike ride Sprint and stroke drills, Memphis Harbor, 60 min. 20 min. bike ride	4/8 Strength workout Stroke drills, Memphis Harbor	4/9 5 x 5-min. buildup tempo pieces w/ 2-min. recovery, Mississippi River, 95 min.	4/10 Strength workout Steady paddling, Mississippi River, 85 min.	4/11 Time trial on OICKR course Splits: HDB 11:16 Point 15:50 Finish 18:53	4/12 Strength workout 20 min. bike ride Stroke drills, Memphis Harbor 20 min. bike ride	4/13
4/14 20 min. bike ride Steady paddling, Mississippi River, 60 min. 20 min. bike ride	4/15 Strength workout Steady paddling, Mississippi River, 80 min.	4/16 20 min. bike ride 5 start-to-boat-ramp repeats on OICKR course, Mississippi River, 120 min. 20 min. bike ride	4/17 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 60 min. 20 min. bike ride	4/18 Time trial on OICKR course Splits: HDB 11:27 Point: 16:02 Finish: 19:14	4/19 Strength workout Steady paddling, Mississippi River, 55 min.	4/20
4/21 20 min. bike ride Steady paddling, Memphis Harbor, 30 min. 20 min. bike ride	4/22 Strength workout 20 min. bike ride 10 x (75 sec. on, 45 sec. off), Mississippi River, 90 min. 20 min. bike ride	4/23 20 min. bike ride Steady paddling, Mississippi River, 60 min. 20 min. bike ride	4/24 Steady paddling, Memphis Harbor, 70 min. Strength workout	4/25 8 x 20-sec. sprints w/ full recovery, Mississippi River, 90 min.	4/26	4/27 6 x 15-sec. sprints w/ full recovery, Memphis Harbor, 50 min.
4/28 8 x 20-sec. sprints w/ full recovery, Memphis Harbor, 50 min.	4/29 4 x 15-sec. sprints w/ full recovery, Mississippi River, 50 min.	4/30	5/1 6 x 15-sec. sprints w/ full recovery, Memphis Harbor, 40 min.	5/2 5 x 15-sec. sprints w/ full recovery, Memphis Harbor, 30 min.	5/3 Easy paddling, Memphis Harbor, 30 min.	5/4 21st Annual OICKR RESULTS