Elmore's workouts from late February through race day

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2/22 Steady paddling, Mississippi River, 90 min.	2/23	2/24 Steady paddling, Mississippi and Wolf Rivers, 130 min.	2/25	2/26 Steady paddling, Mississippi and Wolf Rivers, 125 min.	2/27 Steady paddling, Mississippi River, 90 min.	2/28 Steady paddling, Mississippi and Wolf Rivers, 105 min.
2/29   Steady paddling, Mississippi River, 90 min.	3/1 Steady paddling, Mississippi River, 85 min.	3/2 Steady paddling, Mississippi and Wolf Rivers, 120 min.	3/3 Steady paddling, Mississippi River, 85 min.	3/4	3/5 Slalom and wildwater practice, Mulberry Fork of the Black Warrior River, 90 min.	3/6 Whitewater paddling, Mulberry Fork of the Black Warrior River, 50 min.
3/7	3/8 Steady up-tempo paddling, Mississippi River, 60 min.	3/9 Steady paddling, Mississippi River, 95 min.	3/10 Steady paddling, Mississippi River, 105 min.	3/11 Steady paddling, Mississippi River, 100 min.	3/12 Steady paddling, Mississippi River, 110 min.	3/13 Steady paddling, Mississippi River, 110 min.
3/14	3/15 Workout: 5 x 4-min. buildup tempo pieces, Mississippi River, 90 min.	3/16 Steady paddling, Mississippi River, 90 min.	3/17 Workout: 5 "start-to-boat-ramp" repeats on OICKR course, Mississippi River, 110 min.	3/18 Steady paddling, Mississippi River, 90 min.	3/19	3/20 Steady paddling, Greens Bayou outside Houston, TX, 120 min.
3/21	3/22 20 min bike ride Steady paddling, Mississippi River, 100 min. 20 min. bike ride	3/23 20 min. bike ride Workout: 6 x 4-min. tempo pieces w/ 2-min. recovery, Mississippi River, 100 min. 20 min. bike ride	3/24 20 min. bike ride Steady paddling, Mississippi River, 60 min. 20 min. bike ride	3/25 20 min. bike ride Steady paddling, Mississippi River, 85 min. 20 min. bike ride	3/26 20 min. bike ride Workout: 8 x (2 min. on, 2 min. off), Mississippi River, 90 min. 20 min. bike ride	3/27 Steady paddling, Mississippi River, 75 min.
3/28	3/29 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	3/30 Workout: 5 x 20-sec sprints w/ full recovery 5-minute strong tempo piece Time trial in harbor: HDB to Auction Ave. Bridge (3:20)	3/31 20 min. bike ride Steady paddling, Mississippi River, 100 min. 20 min. bike ride	4/1 20 min. bike ride Steady paddling, Mississippi River, 80 min.. 20 min. bike ride	4/2 20 min. bike ride Workout: 16 x (1 min. on, 1 min. off) 20 min. bike ride	4/3
4/4 20:00 bike ride Steady paddling, Mississippi River, 60 min. 20:00 bike ride	4/5 20:00 bike ride Workout: 5 30-sec. sprints 5 x 5-min. buildup tempo pieces w/ 2-min. recovery 20:00 bike ride	4/6 Steady paddling, Mississippi River, 95 min.	4/7	4/8 20:00 bike ride Time trial on OICKR course Splits: HDB 10:48 Point of Mud Island 14:55 Finish 18:26 20:00 bike ride	4/9 Steady paddling, Mississippi River, 75 min.	4/10
4/11 Steady paddling, Mississippi River, 100 min.	4/12 Steady paddling, Mississippi River, 90 min.	4/13 Workout: 8 x (2 min. on, 90 sec. off)	4/14 Easy paddling, Mississippi River, 90 min.	4/15 Workout: 5 "start to boat ramp" repeats on OICKR course	4/16	4/17 20:00 bike ride "Practice race": Mouth of Wolf to Auction Ave. bridge in harbor (25:56) 20:00 bike ride
4/18	4/19 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	4/20 20 min. bike ride Workout: 10 x (90 sec. on, 45 sec. off) 20 min. bike ride	4/21 Easy paddling, Mississippi River, 45 min.	4/22 Steady paddling, Mississippi River, 90 min.	4/23 20:00 bike ride Workout: 12 x (45 sec. on, 30 sec. off) 20:00 bike ride	4/24 Easy paddling and stroke drills, Memphis Harbor, 50 min.
4/25	4/26 20:00 bike ride 8 20-sec. sprints w/ full recovery, Mississippi River, 50 min. 20:00 bike ride	4/27 Easy paddling, Mississippi River, 60 min.	4/28 5 15-sec. sprints w/ full recovery, Memphis Harbor, 55 min.	4/29 5 15-sec. sprints w/ full recovery, Memphis Harbor, 30 min.	4/30 5 15-sec. sprints, Mississippi River, 45 min.	5/1 23rd Annual OICKR