Tuesday Jan 31 |
 | warm up/down 15:00 [2] | |
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| recumbent level 8 |
| Total Body (teach class) 40:00 [2] | |
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| MTB (warm up easy pace) 15:00 [2] | |
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| MTB 15:00 [3] | |
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| 5 moderate - 5 race pace - 5 easy |
| MTB 30:00 [4] | |
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| Time trial pace to set HR's - pushing a '5' with a good headwind and driving flurries - will have to reset the numbers on a calmer day... |
| MTB 30:00 [3] | |
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| moderate spin to finish workout - added some hills as well...and nice icy trail ( the bike still rocks...) |
Monday Jan 30 |
| warm up/down 10:00 [2] | |
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| recumbent level 7 |
| Abs (teach class) 40:00 [2] | |
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| Core and Stability 1:00:00 [2] | |
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| The first 2 legs of my first workout with coach Wallenfells - core and stability (ball work, weights, sticks and body work) exercises that are MTB specific = very tough, but feel soooo good. |
| Pilates 30:00 [2] | |
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| The third set of the new training program, using 5# weighted ball... |
Sunday Jan 29 |
| MTB (road) 40:00 [3] | |
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| commute over to Palgrave to join Bruno and Rob for a rainy run... |
| Trail run 1:10:00 [2] | |
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| icy and wet run with Rob and Bruno - Salty Steven, Red Dog, and double track - looked for the navigators, but couldn't find them - does this speak to MY navigation skills??? (p.s. the new bike is even more awesome than yesterday ;) |
Saturday Jan 28 |
| Trail run 1:10:00 [4] | |
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| run to Inglewood with 15# pack to pick up the NEW BIKE!!!!!!!!!!!!! |
| MTB 1:00:00 [3] | |
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| ride home on the NEW BIKE!!!!!!!!!!!!! plus some playing around to figure out what to change/fit/modify - there will be a lotta changes to be made, but it is awesome - light, fast and oh so pretty.... |
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| C • New Bike 4 |
Friday Jan 27 |
| warm up/down 15:00 [2] | |
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| eliptical level 9 |
| cardio machine 20:00 [2] | |
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| recumbent level 8 w/ intervals - feeling really puny today - only 5 hrs. sleep after Tartan Terrors and the Rabbie Burns extravaganza (one day late...) - must get outside tonight - I need air!!!! |
| weight training 15:00 [2] | |
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| arms and abs |
Wednesday Jan 25 |
| cardio machine 20:00 [2] | |
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| eliptical sprint 8 level 8 |
| Abs (teach class) 40:00 [2] | |
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| Trail run 45:00 [3] | |
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| Good nite jaunt - feeling puny after a 12.5 day at work, but fresh air always makes ya feel better. Took it kinda mellow at the start; picking up midway to some fartleks (3min on...2off) and a cool down after the big climb. Figure I'll take it easy for the end of this week - next week I have commited to coach Wallenfells for 12 wks., so it'll be time to kick it up - yahoo! Hope I can stick with her; my butt needs it and OCup season is fast approaching... |
Tuesday Jan 24 |
| cardio machine 20:00 [3] | |
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| Eliptical Sprint 8 level 8 |
| Total Body (teach class) 1:15:00 [3] | |
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| good push all around - cardio mix w/ legs, arm, abs, core, and back...2 classes |
| cardio machine 30:00 [2] | |
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| recumbent sprint 8 level 7 |
Monday Jan 23 |
| warm up/down 15:00 [2] | |
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| recumbent level 6 |
| Abs (teach class) 40:00 [2] | |
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Saturday Jan 21 |
| Note | |
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| Salomon Adventure Challenge Mansfield |
| Adventure Race 4:14:00 [4] | |
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| My first attempt at winter adventure racing, and what a blast it was! Thanks to Tiny and Eddie for letting me ride along on this adventure - finish 3rd Co-Ed - 4th overall - feels great for a first timer. You guys rock!! |
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| C • The all female teams 2 |
Friday Jan 20 |
| warm up/down 15:00 [2] | |
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| recumbent level 8 |
| Total Body (teach class) 40:00 [2] | |
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| took it easy on the weights, and focused more on core strength
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| Note | |
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| Winter SAC Mansfield |
Wednesday Jan 18 |
| warm up/down 15:00 [2] | |
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| eliptical level 8 |
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| C • Training Machine! 3 |
| Abs (teach class) 50:00 [2] | |
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| cardio machine 30:00 [3] | |
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| Eliptical level 8 - av. hr 160 max. 175 - whew! |
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| C • TransRockies 7 |
| MTB 1:20:00 [3] | |
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| Ride with Rocky - an exercise in riding with no brakes, no lights, and a good velocity of fresh snow at the start - what a ride!! Now we are prepared to tackle the worst and the best that nature can throw our way! |
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| C • Riding 3 |
Tuesday Jan 17 |
| warm up/down 10:00 [2] | |
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| Recumbent level 5 |
| Total Body (teach class) 40:00 [2] | |
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| Trail run 1:00:00 [2] | |
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| very wet and icy HVTA run with Rocky and Kevin (barney) - great balance work out! Seems to be warming up, as the trails were better on the way back than at the start... |
Monday Jan 16 |
| warm up/down 10:00 [1] | |
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| recumbent level 5 |
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| C • Hey did you receive my emails?... 2 |
| Abs (teach class) 40:00 [2] | |
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| indoor spin 1:20:00 [3] | |
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| Spinervals Aero Base 1 |
Saturday Jan 14 |
| Trail run 1:00:00 [3] | |
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| A run in honor of Russel D. Caylor, who was interred at Mount Pleasant today - guess the nice weather made the ground soft enough to plant him - I thought as I stood there, how fitting it was that so many people were taking their Saturday runs in the cemetary - he loved to run, so it was a fitting tribute. I figured I should have an hororary run when I got home, sort of a closure I guess, so Fuzzy and Pickles and I hit the rail trail and side trails around Caledon East. Very icy. Tomorrows race has been postponed , yet again due to the mild weather, so I will flip a coin next Sat. PM after the SAC race to see if I'll make it! And now some deep thoughts...Life ain't no dress rehersal, so do it like you mean it - r.i.p. RDC. |
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| C • RDC 1 |
Friday Jan 13 |
| cardio machine 20:00 [3] | |
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| Recumbent level 8! as warm up to class - whew! |
| Total Body (teach class) 40:00 [2] | |
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| Friday blast - 6 attendees - everyone worked Really hard - (work on Indras' pushups...) |
| Trail run 1:05:00 [3] | |
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| Albion Hills - gave the stoves a rest and took advantage of the 8 degree weather!! to have a nice spring run with Fuzzy and Pickles. Covered most of the Solstice 24 hr. track - lots of clear singletrack, and icy double track - I'm sure this will look dramatically different tomorrow after tonight's snow... |
Thursday Jan 12 |
| cardio weight circuit 45:00 [2] | |
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| Balance work and abs |
Wednesday Jan 11 |
| warm up/down 15:00 [1] | |
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| recumbent level 7 |
| Abs (teach class) 40:00 [2] | |
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| abs, abs, more abs.... |
| MTB 1:20:00 [3] | |
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| Inglewood with Rocky and Leesa - 25% hike a bike - 75% good spin and mud, mud, mud - still gritty after a loonnngg shower! |
Tuesday Jan 10 |
| warm up/down 10:00 [2] | |
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| Recumbent level 7 |
| Total Body (teach class) 40:00 [3] | |
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| core, legs and arms |
| MTB 1:05:00 [3] | |
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| Side trail, rail trail, and dirt road just for sprints (3K) |
Monday Jan 9 |
| Abs (teach class) (leg work also) 40:00 [2] | |
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| cardio machine 20:00 [3] | |
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| eliptical Sprint 8 level 7 - I have been in a nutritional slump, and am feeling it after a week of birthday mayhem...got to get back on track and increase this effort!!! |
| Trail run 40:00 [1] | |
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| Gentle trot to stretch the legs - recovery type - with Milo, Thomas and Snowballs - Palgrave |
Sunday Jan 8 |
| MTB 2:00:00 [3] | |
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| Even better today - hard ride with Ries and Chris in Dingle and more of Glen Haffy - trails are in primo shape for winter riding! |
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| C • Sunday ride 1 |
Saturday Jan 7 |
| MTB 2:00:00 [3] | |
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| Dingle Trail and Glen Haffy with Ries - awesome hard packed ride for 2/3, good deep slog for 1/3 - overall fantastic ride even though my front fork went flat! The trails were beeeootiful! (Le sigh...off to the shop again :) |
Friday Jan 6 |
| Total Body (teach class) 45:00 [3] | |
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| great turnout again! |
Wednesday Jan 4 |
| Abs (teach class) (HAPPY BIRTHDAY TO ME!!!) 40:00 [3] | |
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| Record number - 10 attendees - great workout, and tonnes of good energy - must be the new year's resolutions kicking in. |
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| C • Many Happy Returns 8 |
Tuesday Jan 3 |
| Total Body (teach class) 45:00 [2] | |
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| focus on core and legs/hips |
| Trail run (trail maintenance) 1:10:00 [2] | |
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| The ultimate 'running with scissors' - with Snowballs, Thomas and Milo in Palgrave east. |
| Note | |
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| Just got word from Santa Cruz that the bike ships out tomorrow! Eeeekkkk....now to find the dough... |
Monday Jan 2 |
| cardio machine 30:00 [3] | |
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| Eliptical Sprint 8 level 8 plus recumbent 10 level 7 |
| weight training 35:00 [2] | |
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| no one awake early enough for this morning's class so I work out alone - nice for a change! focus on legs, back, abs...some arms. |
| MTB (road and trail) 1:00:00 [3] | |
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| long steady hill repeats - mountainview and st andrews
trails were slushy making for a great balance and stability workout |
Sunday Jan 1 |
| Snowshoe (Running) 1:10:00 [3] | |
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| First great snowshoe of the year!! Accompanied by Fuzzy and Pickles. Quick pace - fueled 100% by fermented grapes and hollandaise. Who knew these were great training tools?? Back feels OK despite large bruise and swelling on the right side. Arnica is my friend... |