Elmore's workouts from mid-February through race day
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 2/19
Strength exercises
|
2/20
Workout: stroke drills, two 15-sec. sprints, 5 x 5-min.
buildup tempo pieces
|
2/21
Steady paddling, Mississippi River, 90 min.
|
2/22
Strength exercises
|
2/23
Workout: five "start-to-boat-ramp" pieces on OICKR course, sub-max. intensity |
2/24
Stoke drills and easy paddling, Memphis Harbor, 40 min.
|
2/25
|
| 2/26
Steady paddling, Memphis Harbor, 60 min.
|
2/27
Workout: three 10-minute buildup tempo pieces with 5-min. recovery; did one upriver, one downriver into fierce headwind, and one in harbor with wind at back Flu symptoms coming on |
2/28
Feeling terrible today
|
3/1
|
3/2
|
3/3
Starting to feel better
|
3/4
Easy paddling, Mississippi River, 120 min.
|
| 3/5
Strength exercises Steady paddling, Mississippi River, 90 min.
|
3/6
|
3/7
Strength exercises Workout: 6 x (4 min. on, 4 min. off)--rode partner's wake for half of each piece, and pulled the other half |
3/8
Steady paddling, Memphis Harbor, 65 min.
|
3/9
Workout: five 5-minute buildup tempo pieces with 5-min.
recovery
|
3/10
Strength exercises
|
3/11
Steady paddling, Mississippi River, 60 min.
|
| 3/12
Strength exercises
|
3/13
Workout: 8 x (3 min. on, 4 min. off)
|
3/14
Strength exercises Steady paddling, Mississippi River, 85 min. |
3/15
Workout: five "start-to-boat-ramp" pieces on OICKR course,
sub-max. intensity
|
3/16
Strength exercises
|
3/17
Steady paddling, Mississippi River, 75 min.
|
3/18
Strength exercises Steady paddling, Mississippi River, 60 min.
|
| 3/19
|
3/20
Strength exercises
|
3/21
Workout: 6 x (4 min. on, 4 min. off)--rode partner's wake for half of each piece, and pulled the other half |
3/22
Strength exercises Steady paddling, Mississippi River, 90 min. |
3/23
Steady paddling, Mississippi River, 90 min.
|
3/24
Strength exercises Steady paddling, Mississippi River, 130 min. |
3/25
|
| 3/26
Easy paddling, Memphis Harbor, 40 min.
|
3/27
Jury duty
|
3/28
Jury duty
|
3/29
Steady paddling, Mississippi River, 80 min.
|
3/30
Workout: 14 x (1 min. on, 1 min. off)
|
3/31
|
4/1
U.S. Wildwater Team Trials--sprint runs
Practice run for classic race |
| 4/2
U.S. Wildwater Team Trials--classic race
|
4/3
Strength exercises
|
4/4
Mono-like symptoms returning--chest congestion, low energy,
mild nausea
|
4/5
Strength exercises Start practice and easy paddling, Tellico Lake, 80 min.
|
4/6
|
4/7
Strength exercises Workout on Fort Loudon Lake: 10 x (1 min. on, 90 sec.
off)
|
4/8
Whitewater run, Cheoah River
|
| 4/9
Whitewater run, Ocoee River
|
4/10
Strength exercises Steady paddling, Mississippi River, 60 min. |
4/11
|
4/12
Strength exercises Steady paddling, Mississippi River, 80 min. |
4/13
Workout: 10 x (90 sec. on, 2 min. off)
|
4/14
Strength exercises
|
4/15
Easy paddling, Memphis Harbor, 55 min.
|
| 4/16
Mono-like symptoms back once more
|
4/17
Strength exercises Steady paddling, Mississippi River, 80 min.
|
4/18
Workout: 12 x (75 sec. on, 45 sec. off)
|
4/19
Strength exercises Easy-to-medium paddling, Mississippi River, 50 min.
|
4/20
Did six fifteen-second sprints on flatwater
|
4/21
Strength exercises
|
4/22
3rd Annual Maria Montessori School Regatta: 2-mile race
in Memphis Harbor
|
| 4/23
Strength exercises Easy paddling, Mississippi River, 150 min.
|
4/24
|
4/25
Strength exercises Workout: 12 x (45 sec. on, 30 sec. off)
|
4/26
Easy paddling, Mississippi River, 40 min.
|
4/27
Strength exercises
|
4/28
Workout: Four sprints in Memphis Harbor of about 1/4 mile
each, all-out with near-full recovery
|
4/29
Easy paddling, Memphis Harbor, 25 min.
|
| 4/30
|
5/1
Eight 15-second sprints with full recovery in Memphis Harbor |
5/2
|
5/3
Six 15-second sprints with full recovery in Memphis Harbor |
5/4
|
5/5
Four 15-second sprints with full recovery in Memphis Harbor |
5/6
25th Annual OICKR RESULTS |