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Training Log Archive: coach ld

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  mtbike2 2:45:00 24.85 40.0
  trail Run2 1:15:00 3.11 5.0
  circuit2 56:00
  weight room1 30:00
  run (road)1 20:00
  Total7 5:46:00 27.96 45.0

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Saturday Oct 1, 2016 #

8 AM

trail Run (Medway Creek) 40:00 [3]

Grey , dark, wet day but not cold. Did a run along Medway Creek in London - bit greasy in places but not too bad.

Tuesday Sep 27, 2016 #

10 AM

circuit (classes) 28:00 [3]

circuit x 2 classes
1 PM

trail Run tempo (Bolton Camp) 35:00 [4] 5.0 km (7:00 / km)

Beauty morning. Had a great run in Bolton Camp. It's starting to feel like fall :)

Monday Sep 26, 2016 #

10 AM

circuit (classes) 28:00 [3]

circuit x 2 classes
1 PM

run (road) 20:00 [3]

Short run in the rain at lunch - very pleasant actually.

weight room 30:00 [3]

Weight room after the run
BOSU ball, 1 leg at a time:
twists, teapots, squats x 10 of each, each leg

cables on BOSU:
60lb x 25 each foot - double pole
50lbs x 20 each foot - triceps presses
30 lbs x each ram/foot - single pole

cables:
50 lbs. x each side "canoeing"
" " x 50 "kayaking"
" " x 25 each foot triceps presses

10 hanging leg lifts 10 ab roller rollouts
5 chin ups (killed my thumbs/wrists)

stretching
6 PM

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

After a drizzly grey day, the clouds broke at supper time. I went up to Albion to help Ricey put out controls for a school orienteering course tomorrow. It was gorgeous out tonight, soft light, pretty pinks against the grey as it broke up, then a veil-like mist gently wafted down and made everything look like a watercolour painting. So pretty. Didn't ride very far but enjoyed myself thoroughly, (except my thumbs/wrists are so painful).

Sunday Sep 25, 2016 #

1 PM

mtbike (road/rail trail) 1:45:00 [4] 40.0 km (2:38 / km)

Another brilliant blue-sky day. Rode up to Mill Rd. then onto the rail trail, across to Mt.Wolfe Rd. and up the big hill to the top. Lotta hills. Fun coming back as it was mostly down, but I had to ride hard to get back in time to get Tman. Good ride.

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