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Training Log: coach ld

In the last 7 days:

activity # timemileskm+m
  trail Run1 4:00:00 2.49(1:36:34) 4.0(1:00:00)
  circuit4 1:55:00
  canoeing1 1:30:00
  cycling1 55:00 13.05(4:13) 21.0(2:37)
  road run1 45:00 3.11(14:29) 5.0(9:00)
  Total7 9:05:00 18.64 30.0
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Sunday Apr 23 #

9 AM

road run race (Run4Hope) 45:00 [3] 5.0 km (9:00 / km)

Some of the runners from our school team were running a charity 5km in Bramalea so I took Tman down in support. Glorious slpring morning - chilly at first with a steady wind but it warmed up. We ended up entering and Tavish had a blast. He ran the first 1.75, happily. So excited to be in the crowd. We were pushing the baby jogger. Then he started pulling on it. So it was time to put him in it and run. He ran the last 100m into the finish area and across the line to tremendous applause!
1 PM

canoeing (Island Lake) 1:30:00 [4]

Such a sparkling sunny spring day - we had to paddle. But it was pretty windy at Island Lake. Pops and I paddled Tavish down the east arm while Goose gallantly soloed - with the wind at his back. Then we traded. I had to work bloody hard to paddle back into a sort of head wind, kind of cross wind. Got a strength workout in.

Saturday Apr 22 #

Note

Earth Day. Felt exhausted and weak. Did lots of chores that needed doing including painting lines on the long jump runway and moving lots of 45lb plates to where they belonged. A bit of a workout.

Friday Apr 21 #

12 PM

trail Run (Bolton Camp) 4:00:00 [2] 4.0 km (1:00:00 / km)

Trotted into Bolton Camp to pick up controls I'd had out for a class.

circuit (classes) 30:00 [3]

circuit x 2 classes

Thursday Apr 20 #

10 AM

circuit (classes) 40:00 [5]

Warm up jog, dynamic stretches, planks, back extensions, abs - 10 min

HIIT circuit: 8 stations with a 50m run after each, for time
- push ups x20, leg lifts x 20, burpees x 10, box jumps x 10, boss ball squats x 20, TRX pull ups x 10, mt climbers x 20, twisting planks x 20
full rest then repeated

12-down push ups (=78) + 12 = 90
1 PM

circuit (classes) 30:00 [3]

circuit x 2 classes:
2 min. jog, 2 min. dynamic stretches
7 x 30 sec station/30 sec run:
push ups, squat jumps, plank, iron chair, agility ladder, burpees, lunges
1 min. "aerobics", 1 min. jog
2 min static stretching

Wednesday Apr 19 #

12 PM

cycling (road) 55:00 [4] 21.0 km (2:37 / km)

Nice day but a bit windy. Small lunch time window and another after school - so I had to ride fast. For an old lady.
1 PM

circuit (classes) 15:00 [3]

circuit x 1 class

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