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Training Log Archive: coach ld

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  cycling3 3:58:00 48.47(4:55) 78.0(3:03)
  mtbike1 1:30:00
  circuit3 1:18:00
  canoeing1 1:15:00 4.97(15:05) 8.0(9:23)
  trail Run1 26:00 2.49(10:28) 4.0(6:30)
  run (road)1 20:00
  Total10 8:47:00 55.92 90.0

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Saturday Sep 24, 2016 #

10 AM

mtbike (Albion Hills) 1:30:00 [3]

Sparkling fall day - sky clear as a bell and totally comfortable temps. The WT people should have had spectacular scenery and conditions. Bent and I certainly did for a tour of Albion. The trails were fantastic, the leaves are starting to turn and the tempo was fun.

Friday Sep 23, 2016 #

10 AM

circuit (classes) 28:00 [3]

circuit x 2 classes:
2 min jog, 2 min. dynamic stretch
30 sec. run/30 sec/ push ups
40 sec. run/40 sec. plank
50 sec. run/50 sec. wall sit
60 sec. run/60 sec. v-sit/scissor legs
1 min. jog
21/2 min static stretch
4 PM

run (road) 20:00 [4]

Quick run around the park while Tman had his swim lesson. Then hanging leg lifts, chin ups, bench jumps, dips etc.

Thursday Sep 22, 2016 #

8 AM

cycling (road/trail) 1:20:00 [3] 22.0 km (3:38 / km)

Nice windless morning - last few hours of summer. Rode the big block then went into Bolton Camp to hang some flags for a class. Sometimes work is so hard :). It was a beautiful morning.
10 AM

circuit (classes) 25:00 [3]

x 2 classes

Tuesday Sep 20, 2016 #

8 AM

cycling (road) 43:00 [4] 16.0 km (2:41 / km)

Last day of summer :( - but it was a beauty :)
Didn't really have enough time for the big block on my bike but it was such a gorgeous morning - I had to. I did ride pretty hard to make it to school - just in time. It was worth it.
10 AM

circuit (classes) 25:00 [3]

New warm up circuit x 2 classes

Sunday Sep 18, 2016 #

9 AM

trail Run (Terry Fox) 26:00 [3] 4.0 km (6:30 / km)

Different day today! The humidity was still in the air this morning but it was clearing and it was a blue sky day. Gorgeous.
I ran part of the Terry Fox run in Palgrave on the rail trail trying to time my return with Tman and Goose who were going a bit slower and not as far. Tman set a PB again this year. He did 4km, and ran much of it. He was amazing! He was stoked too. Snarfed back 4 pancakes afterward :)
2 PM

canoeing (Island Lake) 1:15:00 [3] 8.0 km (9:23 / km)

Picked up Goose and Bent in Hockley Valley where they had finished a long run up from the Tai Chi Centre. Drove Bent back to his van and then Tman, Goose and paddled a lap of Island Lake on a beautiful afternoon. We went a pretty good pace too. The geese definitely outnumbered the humans today. It was surprisingly quiet there today. Even saw a young deer right at the water's edge taking a drink! Cool.
4 PM

cycling (road/trail) 1:55:00 [4] 40.0 km (2:53 / km)

Goose dropped me off on the 5th Line at the Tai Chi Centre and I rode home. Down Centreville Creek to Patterson, over to Humber Station then onto the rail trail, into Albion. Rode the pine trails in the north end. Couldn't believe how perfect they were. Not only were there torrential downpours yesterday several times, but there was a mt. bike race there. And there were no puddles, no mud, no ruts, not really even any wet places., and no bikers. I saw none. Just a few hikers going the wrong way on the bike single track. It was beautiful. I love mt biking. Or maybe I just love mt biking in Albion. It's so nice.
Then I biked hard down Duffy's home, mostly downhill in late afternoon sunshine - awesome :)

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