In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||trail Run||1|| 3:10:00|| 9.32||(20:23)|| 15.0||(12:40)|
| ||roller ski||3|| 2:40:00|| 6.84|| 11.0|
| ||hiking||2|| 2:10:00|| 7.46||(17:26)|| 12.0||(10:50)|
| ||swim||1|| 55:00|| 1.52||(36:08)|| 2.45||(22:27)|
| ||cycling||1|| 30:00|| 6.21||(4:50)|| 10.0||(3:00)|
| ||core strength.flexibiity||1|| 30:00|
| ||Total||8|| 9:55:00|| 31.35|| 50.45|
hiking (Island Lake) 40:00  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.
swim 55:00  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
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.
hiking (hv trail) 1:30:00  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 
Technique loops with school team. A pretty warm afternoon at +12 and sunny. Then the rain clouds rolled in but no rain on us.
roller ski (steady skate ski) 55:00  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:)
roller ski (technique) 45:00 
One foot scootering, legs only, balance work with Humberview team. Sure is nice to have new pavement.
trail Run (hv trail) 3:10:00  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 :)
cycling (Road) 30:00  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.
core strength.flexibiity 30:00 
planks, push ups, ab stuff, stretching
all weeks |