Monday Mar 31 |
 | strength 30:00 [2] | |
| |
| 10 min. active flex w.u w/ physio stuff
rounds for time of pull ups into reverse lunges with dumbell press (1 pu/15 RL ea. leg - 3 pu//13 rl - 5pu/11rl - 7pu/9 rl - 9pu/7rl - 11pu/5rl - 13pu/3rl - 15pu/1rl)
cool down stretches |
| |
| C • She's baaacckkk!! 3 |
| road run 30:00 [2]5 km (6:00 / km) | |
| shoes: North Face Rucky Chuckys |
| easy soggy run in new shoes to the gate and back after strength work - rain rain go away... |
Wednesday Mar 5 |
| Note | |
| (injured) |
| still trouble walking - may be another off day - somebody shoot me |
| |
| C • No shooting. 4 |
Tuesday Mar 4 |
| Note | |
| (injured) |
| couldnt walk, let alone swim today, so it's an off day... |
Monday Mar 3 |
| Hiking 45:00 [1] | |
| |
| heavy going but warm and delicious trek through Palgrave east - the poop is rising to the surface!!! (dog poop that is...) |
| indoor spin (strength) 45:00 [3] | |
| |
| 15 min spin up to 75%
4 rounds of 1 min each: upright row, pushups, squats, max. cal. spin, recovey 1 min between (each ex. done to max.)
cool down spin |
Sunday Mar 2 |
| XC Ski 1:10:00 [3] | |
| |
| early AM three dog ski - amazing conditions and tonnes o sun - managed to sneak out before the tourists, so could keep a good pace without dog induced incident... |
| Orienteering 1:30:00 [2] | |
| |
| Rocky and I met up to re-visit the site of last years GRR matrix section - we managed (I think) to pick some better routes than last year, and found what we were looking for without going off. Working on the pace counting and bearings - tough in the deep snow. |
| |
| C • Impressed 3 |
Saturday Mar 1 |
| MTB 3:00:00 [2] | |
| |
| spent the day on the river with the crew - deep snow and ice underneath made for hard work! great sunny day though, and we stopped after about 90 mins. for a refreshment break to enjoy the sun and beaver activity - carried on up river and eventually back to duffys where we took road back to Bolton...fun! |