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Training Log: coach ld

In the last 7 days:

activity # timemileskm+m
  trail Run1 3:10:00 9.32(20:23) 15.0(12:40)
  roller ski3 2:40:00 6.84 11.0
  hiking2 2:10:00 7.46(17:26) 12.0(10:50)
  swim1 55:00 1.52(36:08) 2.45(22:27)
  cycling1 30:00 6.21(4:50) 10.0(3:00)
  core strength.flexibiity1 30:00
  Total8 9:55:00 31.35 50.45
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Thursday Nov 23 #

11 AM

hiking (Island Lake) 40:00 [2] 4.0 km (10:00 / km)

After enduring Anna's knuckle therapy/torture session you're not supposed to work out with any intensity for a couple of days. So I went for a slow, short, flat jog-ski stride on the Island Lake trails.
3 PM

swim 55:00 [3] 2.45 km (22:27 / km)

Pretty easy swim so as not to undo the therapy this morning.
250, 200, 150, 100, 50 free with 100 kick after each
100pull-50 kick x 2
5 x 50 on 1:00, 50 kick
8 x 25 on 30 sec. , 50 kick
200 drill, 100 kick
100 IM cool down

Wednesday Nov 22 #

Note

Went to "work" today with Goose at Highlands. We attached electrical junction boxes to wires out on the trail for their night lights - nothing like finicky work with your fingers at -6degrees, in the snow. Acclimatization day.

Tuesday Nov 21 #

9 AM

hiking (hv trail) 1:30:00 [3] 8.0 km (11:15 / km)

Nice hike at a very civilized pace with Mrs. BGY from Duffy's Lane south, across Castlederg and on to Duffy's Lane north.

roller ski (school practice) 1:00:00 [3]

Technique loops with school team. A pretty warm afternoon at +12 and sunny. Then the rain clouds rolled in but no rain on us.

Monday Nov 20 #

2 PM

roller ski (steady skate ski) 55:00 [3] 11.0 km (5:00 / km)

Met Mrs. Huet for a ski on the rolling roads of Cedar Mills. A recovery ski for both of us so we chatted while we skied and kept the intensity low. Very nice:)
3 PM

roller ski (technique) 45:00 [3]

One foot scootering, legs only, balance work with Humberview team. Sure is nice to have new pavement.

Sunday Nov 19 #

1 PM

trail Run (hv trail) 3:10:00 [3] 15.0 km (12:40 / km)

Solo long hike with poles on the Humber trail. Did some pole walking,/jogging, some ski striding, some off-set on hills. (See that pace Hermes? Now that's a "base" workout.) Definitely a shoulder season day: bright sunny morning, then gusty winds, then grey and raw, a few gentle snow flakes, then a heavy but short flurry, a bit of sun again. Winter is soon :)

Saturday Nov 18 #

2 PM

cycling (Road) 30:00 [3] 10.0 km (3:00 / km)

Easy spin with sore knees - on my mt. bike on the very wet roads in the valley. It was too foggy to be out on the main roads so I did neighbourhood loops in the drizzle just to get outside for a while.
3 PM

core strength.flexibiity 30:00 [3]

planks, push ups, ab stuff, stretching

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