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Training Log: coach ld

In the last 7 days:

activity # timemileskm+m
  pole run1 1:25:00 6.84(12:26) 11.0(7:44)
  skate ski2 1:10:00 6.21(11:16) 10.0(7:00)
  insanity1 1:00:00
  circuit2 1:00:00
  core strength.flexibiity1 40:00
  weight room1 35:00
  trail Run1 35:00 2.49(14:05) 4.0(8:45)
  classic ski1 30:00 1.86(16:06) 3.0(10:00)
  Total9 6:55:00 17.4 28.0
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Tuesday Dec 6 #

8 AM

skate ski (crust cruise) 30:00 [3] 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.
10 AM

circuit (classes) 35:00 [3]

circuit x 3 classes
4 PM

weight room (core) 35:00 [3]

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
st. bike
Bosu ball 1 -foot twists, squats, teapots
med ball squats
leg press
chin ups, leg raises
lat pull downs
hamstring curls
good stretch

Monday Dec 5 #

12 AM

classic ski (park) 30:00 [3] 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.
10 AM

circuit (classes) 25:00 [3]

circuit x 2 classes
12 PM

skate ski (school field) 40:00 [3] 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.

Sunday Dec 4 #

2 PM

pole run (doggie jog) 1:25:00 [3] 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.

Saturday Dec 3 #

9 PM

insanity (cardio/core) 1:00:00 [5]

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.

Friday Dec 2 #

12 PM

trail Run (Bolton Camp) 35:00 [3] 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 [3]

Good long balance/core/stretch with my girls

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