Training Log Archive: CanadianIn the 7 days ending Nov 20, 2016:
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Thursday Nov 17, 2016 #
6 PM
Cycling 50:00 [1] 16.2 km (3:05 / km)
shoes: GIANT - Defy
Did a loop with Alex and Eric from Carleton.
7 PM
Conditioning - core 30:00 [0]
Led a core strength / conditioning session with Thomas, Tomas, Robbie, Alex, and myself.
2x
Clamshells – 8 x each side slow and controlled
Squats – 2 x 10
Lunges – 10 x each side – no weight
Weight transfers – 10 x each side – controlled
Step ups – 10 x each side – controlled
Plank – 60 seconds
Sit-ups – 2 x 15
Press ups – 8 with 15 second hold at top + 5 seconds at bottom
We switched the weight transfers and lunges around and did the step ups at the end on the stairs because there wasn't space in the gym.
2x
Clamshells – 8 x each side slow and controlled
Squats – 2 x 10
Lunges – 10 x each side – no weight
Weight transfers – 10 x each side – controlled
Step ups – 10 x each side – controlled
Plank – 60 seconds
Sit-ups – 2 x 15
Press ups – 8 with 15 second hold at top + 5 seconds at bottom
We switched the weight transfers and lunges around and did the step ups at the end on the stairs because there wasn't space in the gym.
Tuesday Nov 15, 2016 #
1 PM
Cycling long 1:52:00 [2] 44.8 km (2:30 / km)
shoes: GIANT - Defy
Rode out to Hogsback to meet up with Eric and Alex for a ride. Gorgeous day out but could have used an extra layer. Downtown along the Rideau River and the West along the River on the Gatineau side until the UQO (which would make for a very nice sprint map...) at which point Eric and Alex went up the parkway. I continued along the river to the Champlain Bridge and then back along the Ottawa River Parkway.