Training Log Archive: cbruski

... with 3 sets of 10 reps for each of the four cuff exercises, and of course the knees exercises too. Used this as a warmup before my LSD run.

Byron Little Path loop. Sunny, but brisk! (-14 with a -20 C windchill). Someone (male) called out my name twice when I was near Tim Horton's but I couldn't see who it was. Maybe it was the ghost of TH!!

Usual CS, with 3 sets of 12 reps on each of the cuff exercises. Also three sets of pushups. Some extra core work. Used the middle of a dumbbell to roll the bottoms of my feet. Left heel has been sore since Tuesday's ski, and last night's RALF workout seemed to aggravate it more. Rolling really helped! Seems that rolling the outside bottom of the foot was what was needed. Did some MFR there too. Worked wonders :)
Good overall session, followed by extensive vacuuming and then giving Hazel a groom! My triathlon for the day - hahaha!

Great workout with the RALF crew. Started at WHS lot, then made our way to Regina St neighbourhood (~1.6 km). Then did 35 min of the 1-2-3-4 matrix workout, covering all streets on the map and as many combos as possible. 30 s rest between intervals. Ran with Marketa, and a bit with Rikke to introduce her to the group. The temp. was perfect, with the added spice of a snow flurry squall throughout. Some slushy spots, so two wet, cold feet at the end of the workout. Felt really good cardio-wise, and kept a good, even brisk pace throughout. Jog back to WHS very satisfying! Nice chat with Marketa during the intervals. Common issues to discuss!!!

Yippee! First XC ski of 2019. Excellent conditions at P3 after last night's snowfall. Francis, Andrew and I enjoyed the classic tracks for about an hour. Andrew ventured off into the wooded trails, and we stuck to the parkway. Francis and I met Philip T about 3 km into our ski, and he zipped off after we had a wee chat. When we arrived there were only a few cars in the lot, but when we left there were only a few empty spaces left! Great timing on our part.
Terrific temp: ~ -4 or so with a bit of a wind. Used blue wax for kick. One set of tracks was a bit icier than the other - a crust on top. Made for a nice and fast glide down the big hill!

The usual stretch routine plus cuff stuff, 4lb 'bells.

Good Femme d’Argent Fit450 with Francis. Did knee and cuff stuff as well.

Hills! 5 X (Alpine>Henley>TavistockUP>TavistockDOWN>Henley>Connaught>Elmhurst>Alpine)
Footing mostly good, left hip just fine! :)