Training Log Archive: coach ld

What a day to get outside! We live in a beautiful country. The colours are starting to fade but in the sunshine today the hills were still very autumny.
Rode north on Mt. Hope then Castlederg to Mt. Wolfe - uphill and into a strong NW wind - but it was such an awesome day, and the wind wasn't cold, and I knew I'd have it at my back going downhill on my way back, so I was smiling in the sunshine. Once I summited Mt. Wolfe, I took in an awesome 365 degree panoramic view, then it was "Yee-hoo" all the way back to school. The big old maples lining the country roads were so yellow-gold they seemed to radiate sunshine from within, like big leafy happy faces. It's so good to get out in the middle of the day.

C • So lovely to appreciate 2

Grey, windy but relatively mild day. Got out for a pretty loop in Bolton Camp at lunch.

core stability/flexibility circuit x 3 classes

BOSU and therapy ball work
- 1 foot twists, squats, teapots, "poling", balances
- planks, sitting, kneeling on therapy ball

circuit x 3 classes

Pretty warm day, southwest wind blew in rain by this afternoon. The knee was quite stiff and still puffy today, but not painful so I went for a short jog into Bolton Camp just to get outside at lunch time. It was lovely as usual.

new circuit x 2 classes
2 min. jog
2 min. dynamic stretches
1:15 run, 30 sec. push ups
1:00 faster run, 45 sec. chest raises/superman
45 sec. fast run, 1:00 abs
30 sec. sprint, 1:15 plank
1:30 "aerobics"
2:30 static stretches

Very gusty windy day, but mild at 14 degrees compared to the weekend, and lots of sunshine. Nice fall day for a hike. Took my girls over to the HV trail down to the river then up, up to the Works yard and back to the school. The knee I banged up yesterday is a bit swollen and stiff but feeling better than I expected today - just puffy.

Pretty frosty morning, about 0 when I left - a bit of snow in spots around here. 25cm in Duntroon!!
It wasn't a factor in today's mt. bike orienteering event - the frost on top of the fallen leaves did make for some slippery places but the trails were in great condition for the most part. Bash had set up a really fun course. We started in the northeast corner which was very leave covered making the trails hard to see at times but I found the controls pretty quickly in there. Then I blew the transition to #7 on the west side of the road. Somehow got the map board swiveled wrong and found myself on the road to the pool and essentially went all the way around the lake. Stupid. Browner and Dee beat me to #7 even though they started after me. I caught them again just after #8 and we rode to 9 together, then I went ahead to 10 but again took a longer route around the lake to 11 where I met up with them again. I rode up into the hardwood canopy above the lake where it was even thicker with fallen leaves, so even though I know all those trails it was hard to see where they went, and I definitely should be wearing bi-focals because I could not see the tiny little arrows on the map showing the direction of travel on the single track trails. I missed 12, ended up on the road allowance, had to back track and was sure Browner and Dee were long gone. I found 12 and got to 13 on the Goat Path no problem (except for the hard fall I took and slammed my forearm and knee) . As I came out of there I saw Dee and Browner heading in. I rode hard past the sugar shack and down to the creek,over the bridge and found 14 then hammered on the road back to the main trail and hit 15 which was close to the finish. I was the first woman in - but I was also the first woman out at the start, so I had to wait to see how close Browner and Dee came in. It was close - they finished only 1 minute back! So it was a race.
Great day. Despite the chilly start to the morning it was really a beautiful fall morning. The Stars and Bash did a great job organizing another fun event, the hot cider and goodies afterward were tasty and appreciated.

C • Hot Cider and Goodies 7

Change in the air today - and snowflakes! It was such a pretty but crazy weather day. There was brilliant blue sky, then dark grey clouds, snow flurries, then bright open sky, then clouds and more snow, over and over all day. It was cold but I was dressed perfectly to ride at Albion - even though I was very slow since I was trying to practice reading a map while riding and also trying to practise actually knowing where I was on the map. I'm not very good at that - and I'm still not, but at least I corrected my mistakes today and figured out where I was and where I went wrong. We'll see how it goes tomorrow at the mt. bike-o.

circuit x 3 classes, plus crossfit circuit with guest instructor. Lots of squats and burpees