Training Log Archive: coach ldIn the 7 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
11 AM
mtbike (Albion Hills) 1:45:00 [3] 28.0 km (3:45 / km)
Beauty day! Had a midday window. Rode to Albion up Duffy's, did several single track loops in the south end and rode home again. I always feel so lucky we have Albion Hills so close. It's always great to trail ride in there. Lots of wild garlic, spring beauties, trout lilies still.
Friday Apr 29, 2016 #
11 AM
circuit (classes) 30:00 [3]
circuit x 2 classes
jiu jitsu (class) 45:00 [3]
Warm up and sparring on the last day. Fun - to let students try to headlock me and then flip them and pin them :) - those huge gr.10 girls. Don't think any of them comes within 10 lbs of me.
1 PM
trail Run (Bolton Camp) 45:00 [4] 6.0 km (7:30 / km)
It was warmer than yesterday and really nice in Bolton Camp. Saw a spectacular red-headed woodpecker. He was huge and brilliant.
Ran a loop then did 6 x a short steep hill with 20sec.of mt.climbers,push ups, etc. at the top after each. Worked hard. Felt good.
Ran a loop then did 6 x a short steep hill with 20sec.of mt.climbers,push ups, etc. at the top after each. Worked hard. Felt good.
Thursday Apr 28, 2016 #
8 AM
cycling (road) 45:00 [3] 16.0 km (2:49 / km)
Quite a cool day - never warmed up past maybe 7 degrees. Biked the long block to school before the wind came up.
circuit (classes) 30:00 [3]
circuit x 2 classes
Wednesday Apr 27, 2016 #
1 PM
trail Run (Bolton Camp) 45:00 [3] 6.0 km (7:30 / km)
Sure, today was clear & sunny. Had a very nice run on Bolton Camp trails at lunch, did several big hills.
7 PM
canoeing (Palgrave Pond) 45:00 [3]
Goose and I got out tonight for very pleasant and peaceful paddle on Palgrave Pond. Heron, mallards, gulls, , redwing blackbirds - so nice. Each of us soloed a canvas- cedar canoe. Very pretty picture :)
Tuesday Apr 26, 2016 #
Note
At a track meet all day - have to admit the weather was not nice today. Very, very bitterly cold, wet, drizzly, windy. I was dressed for it but most of my team was not and they knew they should have been since we have nagged over and over about being prepared. Still - some good performances.
Monday Apr 25, 2016 #
1 PM
cycling intervals (road) 45:00 [3] 16.0 km (2:49 / km)
Got out in a small window at lunch. Nicer out than forecast.
Warmup riding
4 x 1 min.hard, 1 min. easy
2 x 2 min hard, 2 min easy
4 x 1 min hard, 1 min easy
cool down spinning
Warmup riding
4 x 1 min.hard, 1 min. easy
2 x 2 min hard, 2 min easy
4 x 1 min hard, 1 min easy
cool down spinning
circuit (classes) 30:00 [3]
circuit x 2 classes
1 class in self - defense
1 class in self - defense
Sunday Apr 24, 2016 #
3 PM
canoeing (Island Lake) 1:10:00 [3] 6.0 km (11:40 / km)
Goose bought a new canoe today (his birthday) - new to us, but in ridiculously good shape. Like a showroom canoe. Nice honey-coloured cedar ribs, cherry gunnels, bright red glossy canvas. Not a scratch. So of course we had to go try it. Nice solo boat and there was no wind today. It was sweet! He paddled the big yellow ABS pig with Tman while I got to heel over and glide in the light new 15ft. cedar-canvas. He had a turn too.
Love it.
Love it.