Elmore's workouts from late February through race day
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 2/20
Strength exercises
|
2/21
Steady paddling, Mississippi River, 80 min.
|
2/22
Strength exercises Workout: 5 x "start-to-boat-ramp" on OICKR course
|
2/23
|
2/24
8 x (2 min. on, 3 min. off) Strength exercises
|
2/25
Easy paddling, Mississippi River, 70 min.
|
2/26
Steady paddling, Mississippi River, 120 min.
|
| 2/27
|
2/28
Strength exercises Workout: 8 x (3 min. on, 4 min. off)
|
3/1
Steady paddling, Mississippi River, 80 min.
|
3/2
Strength exercises
|
3/3
Workout: 10 x (90 sec. on, 2 min. off)
|
3/4
Strength exercises Steady paddling, Mississippi River, 70 min.
|
3/5
Easy paddling, Mississippi River, 80 min.
|
| 3/6
Tempo paddle, Mississippi River, 80 min.
|
3/7
Workout: 6 x (4 min. on, 4 min. off)--rode partner's wake for half of each piece, and pulled the other half Strength exercises |
3/8
East paddle, Mississippi River, 45 min.
|
3/9
Strength exercises
|
3/10
Workout: five 6-min. buildup tempo pieces
|
3/11
|
3/12
Surfing at Holmes's Ledge on Mississippi River, 105 min.
|
| 3/13
Steady paddling, Mississippi River, 90 min. |
3/14
Strength exercises
|
3/15
Workout: 5 x "start to boat ramp" on OICKR course |
3/16
Strength exercises
|
3/17
Workout: 8 x (2 min. on, 2 min. off)
|
3/18
Steady paddling, Mississippi River, 90 min. |
3/19
Easy paddling, Memphis Harbor, 70 min. |
| 3/20
Five short sprints in harbor Tempo paddle, Mississippi and Wolf Rivers, 110 min.
|
3/21
Strength exercises
|
3/22
Workout:
Two hard 4-minute pieces
|
3/23
Easy paddling and stroke drills, Memphis Harbor, 60 min.
|
3/24
Workout:
Strength exercises
|
3/25
Steady paddling, Mississippi River, 95 min.
|
3/26
|
| 3/27
Tempo paddle, Mississippi River, 75 min.
|
3/28
|
3/29
Workout: 5 x "start to boat ramp" on OICKR course Strength exercises
|
3/30
Easy paddling, Memphis Harbor, 75 min.
|
3/31
Time trial on OICKR course
|
4/1
Back/shoulder pain
|
4/2
Back/shoulder pain
|
| 4/3
Back/shoulder pain
|
4/4
Back/shoulder pain improving
|
4/5
|
4/6
Strength exercises Easy paddling, Memphis Harbor, 40 min. |
4/7
|
4/8
Strength exercises Workout: 12 x (75 sec. on, 45 sec. off)
|
4/9
|
| 4/10
Strength exercises Steady paddling, Mississippi River, 80 min.
|
4/11
|
4/12
Strength exercises Workout: 12 x (75 sec. on, 45 sec. off)
|
4/13
|
4/14
Strength exercises Stroke drills and short sprints followed by steady paddling, Mississippi River, 90 min. |
4/15
Workout: 5 x "start to boat ramp" on OICKR course
|
4/16
Easy paddling, Mississippi River, 85 min. Strength exercises
|
| 4/17
Steady paddling, Mississippi River, 80 min.
|
4/18
Strength exercises
|
4/19
Workout: 12 x (45 sec. on, 30 sec. off)
|
4/20
Stroke drills and easy paddling, Memphis Harbor, 60 min.
|
4/21
Workout in Memphis Harbor: 5 all-out sprints from monorail bridge to HDB Strength exercises |
4/22
Easy paddling, Memphis Harbor, 30 min.
|
4/23
Maria Montessori School 2-mile race in Memphis Harbor
|
| 4/24
|
4/25
8 20-sec. sprints w/ full recovery
|
4/26
6 20-sec. sprints w/ full recovery
|
4/27
|
4/28
5 15-sec. sprints w/ full recovery
|
4/29
4 15-sec. sprints w/ full recovery
|
4/30
24th Annual OICKR |