In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||pole run||1|| 1:25:00|| 6.84||(12:26)|| 11.0||(7:44)|
| ||skate ski||2|| 1:10:00|| 6.21||(11:16)|| 10.0||(7:00)|
| ||insanity||1|| 1:00:00|
| ||circuit||2|| 1:00:00|
| ||core strength.flexibiity||1|| 40:00|
| ||weight room||1|| 35:00|
| ||trail Run||1|| 35:00|| 2.49||(14:05)|| 4.0||(8:45)|
| ||classic ski||1|| 30:00|| 1.86||(16:06)|| 3.0||(10:00)|
| ||Total||9|| 6:55:00|| 17.4|| 28.0|
skate ski (crust cruise) 30:00  5.0 km (6:00 / km)
You know it's a good day if you get to bike and ski. I biked to school, then skied out back. It was like spring skiing this morning - clear, frosty and a thin crust of snow. Even the green poking out from was coated in frost so when the skis hit the grassy patches they still slid :)
Had a lovely 1/2 hour of just skiing all over our playing fields. So easy/fast. Love it. Then it all went mushy., and muddy so ski team practice was running and weights again.
circuit (classes) 35:00 
circuit x 3 classes
weight room (core) 35:00 
Core Strength Series:
2 minutes or 2 sets of 10-12 per station
ab roller - roll out planks
hand weight double poling
cables dbl poling, triceps extensions
Bosu ball 1 -foot twists, squats, teapots
med ball squats
chin ups, leg raises
lat pull downs
classic ski (park) 30:00  3.0 km (10:00 / km)
It had to be done. Midnight ski. Snow globe snow had been coming down for about 2 hours. Sort of wet but quite a bit of it. Sure looked like winter. So despite the late hour I just had to get out there. Did a slow tour of the park in the dark with magical snowflakes swirling down. There is hope winter is coming. It was lovely.
circuit (classes) 25:00 
circuit x 2 classes
skate ski (school field) 40:00  5.0 km (8:00 / km)
Got out onto some school rock skis to check out the fields before class this morning. And it wasn't bad. Took some kids out at lunch time and we found a pretty good patch where the elementary kids had packed the snow down. We did a tour of the fields and then technique work on the packed patch. It was actually pretty good. The novices were even able to glide.
pole run (doggie jog) 1:25:00  11.0 km (7:44 / km)
Grey day but not very cold and no wind. Probably should have roller skied but wanted to get onto trails. So I ran the maze of trails in behind Sarah's with the dogs. Kato and Jamie went crazy as usual when I arrrived - I always feel wanted when those dogs bolt out of the house and just about bowl me over with boundless enthusaism. It was a nice jog around several ponds and through maple bush etc.
insanity (cardio/core) 1:00:00 
Since Goose has now blown his back out (5 weeks of sitting around, and a sudden effort to pick up Tman) as well as being concussed I had to take his spot as a coach this morning. I worked with Rory , a Mayfield skier who is blind. There was bright blue sky here in the morning but about 4 cm of fresh wet snow at Highlands - everywhere north of 89 actually. So it wasn't a rollerski day, but there wasn't really enough to ski on. However, there wasn't much choice so we had a group of novices and Rory skiing on snow-grass for an hour and a half and it was just like practising at school. They had a blast and did really well. But I didn't get a workout. Goose was completely incapacitated so I had to get home right afterward.
So I had a date with ShawnT after Tman went to bed and did a lot of jumping and push ups and core stuff.
trail Run (Bolton Camp) 35:00  4.0 km (8:45 / km)
Ran the Bolton Camp loop. My ankle is still pretty sore though - especially the achilles :(
core strength.flexibiity (class) 40:00 
Good long balance/core/stretch with my girls
all weeks |