Training Log Archive: coach ldIn the 7 days ending May 5, 2016:
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Thursday May 5, 2016 #
8 AM
cycling (road) 45:00 [3] 16.0 km (2:49 / km)
A nice spring morning, and a nice ride to work - the long block. Then it got really grey and cool. Also nice to have the Girl home . I can leave a bit earlier for work :). Hard to believe she's 20 today.
10 AM
circuit (classes) 45:00 [3]
circuit x 3 classes
1 PM
trail Run 25:00 [3] 2.5 km (10:00 / km)
Hike/jog in Bolton Camp. Very slow as I'm feeling a bit sore. It was warm in the ravine and the birdies were chirping cheerfully.
Wednesday May 4, 2016 #
10 AM
circuit (classes) 45:00 [3]
circuit x 3 classes
1 PM
cycling (road) 40:00 [3] 14.0 km (2:51 / km)
Bit warmer today, but a south wind. Noon hour ride. So nice to get out.
7 PM
cycling (road/trail) 1:30:00 [3] 26.0 mi (3:28 / mi)
Pops had Tman for their date night so Goose and I rode up Duffy's, did a loop on the new "multi-use" trail section north of Castlederg, back onto Duffy's to Albion, rode trails on the west side trying to avoid the racers, then out to Humber Station and home just as the sun was setting. Nice it's so light in the evenings now.
Tuesday May 3, 2016 #
8 AM
cycling (road) 45:00 [3] 16.0 km (2:49 / km)
Long block to work - beautiful clear crisp morning. The cardinals seem particularly abundant and very happy to sing this spring. It's so nice to hear their trill and try to find them up in a tree -gorgeous against a bright blue sky. Can't be in bad mood if you can bike to work and hear birdies singing :)
trail Run (Bolton Camp) 30:00 [3] 4.0 km (7:30 / km)
Cloudy by noon here but still nice. Had a very pleasant run in Bolton Camp. I think the anti-inflammatory the doctor has me on is making me feel better.
circuit (classes) 45:00 [3]
new circuit x 3 classes
2 min. jog, skip, slide etc.
2 min.dynamic stretches
7x 30 sec run/30 sec. stations:
- chest rasies
- push ups
- Vsit
- side planks x2
- 1step lateral line touches
- mt.climbers
1 min. abs
1 min.easy jog, skip
3min static stretches
2 min. jog, skip, slide etc.
2 min.dynamic stretches
7x 30 sec run/30 sec. stations:
- chest rasies
- push ups
- Vsit
- side planks x2
- 1step lateral line touches
- mt.climbers
1 min. abs
1 min.easy jog, skip
3min static stretches
Sunday May 1, 2016 #
8 AM
trail Run (HV trail) 50:00 [3] 6.5 mi (7:42 / mi)
Another beautiful day. Not clear and bright but fairly mild with a steady gentle spring rain. I had a such a good run this morning. Felt great.
Dutchman's breeches were out today.
Dutchman's breeches were out today.
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.