Training Log Archive: coach ldIn the 7 days ending Dec 18, 2015:
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Friday Dec 18, 2015 #
9 AM
trail Run (short) 16:00 [3] 2.5 km (6:24 / km)
Only time to run into Bolton Camp and back out - so I ran hard up all the hills.
dodgeball 45:00 [3]
Staff-student dodgeball. Too fun. But there were a lot fewer teachers than students which meant no rest for us. We lost the tie-breaker.
pickle ball 30:00 [3]
Played pickle ball against students - and won :)
Thursday Dec 17, 2015 #
Note
No chance to get out to do anything today. Left school with my team during my lunch period to go over the ball diamond parking lot for a roller ski race event Goose organized. It was well done, but meant I had to help time while the kids raced, so just a lot of standing and not much moving. It was sort of sunny, but the wind was quite chilly.
Wednesday Dec 16, 2015 #
1 PM
run (road) 20:00 [3] 3.0 km (6:40 / km)
Another mild drizzly day - a few degrees colder and it would have been a snowy day :(
Ran around the school neighbourhood.
Ran around the school neighbourhood.
core strength.flexibiity (ski team dryland) 30:00 [3]
Balances, handstands, planks, stretches
Tuesday Dec 15, 2015 #
8 AM
cycling (raod) 50:00 [3] 16.0 km (3:08 / km)
Enough time to ride the big block to school - crazy for December! The clouds broke after last night's rain, and the wind was behind me so it was easy riding, in sunshine :)
9 AM
weight room 30:00 [3]
cables & bosu ball, 1-foot x 2 sets:
- dbl pole@ 60 lbs x 25 each foot
- triceps ext. @ 50lbs. x 20each foot
- single pole @ 30 lbs. x 15 each foot and arm
2 sets:
- ab roller x 10
- hanging leg lifts x 5
- kettlebell squat/swing @ 10 lbs x 10
- kettlebell diagonal swing/press @ 10 lbs x 10
- dbl pole@ 60 lbs x 25 each foot
- triceps ext. @ 50lbs. x 20each foot
- single pole @ 30 lbs. x 15 each foot and arm
2 sets:
- ab roller x 10
- hanging leg lifts x 5
- kettlebell squat/swing @ 10 lbs x 10
- kettlebell diagonal swing/press @ 10 lbs x 10
Sunday Dec 13, 2015 #
4 PM
trail Run (park) 30:00 [4]
Dreary dark, drizzly day. It would be ok in Nov.- to be expected - but not now. Even Harps must not like this weather.
Ran around the park, stopping at various soccer field benches to do jumps, bench blasts, dips, etc. then sprinted to the next bench.
Worked pretty hard for a short time. Wishing for colder temps, and snow.
Ran around the park, stopping at various soccer field benches to do jumps, bench blasts, dips, etc. then sprinted to the next bench.
Worked pretty hard for a short time. Wishing for colder temps, and snow.
Saturday Dec 12, 2015 #
8 AM
pole run (HV trail) 1:15:00 [3] 11.0 km (6:49 / km)
Pretty chilly, grey morning but it warmed a bit later. Did a pole run up the river, to Duffy's with some extra hill repeats . Worked hard on those. Felt good. Just need the white stuff.