Training Log Archive: coach ld

Despite the wet forecast this morning it didn't rain, so Goose and I carried on with plans to paddle the canals in Holland Marsh. We put in at the church on North Canal Rd. in light mist and paddled east under the 401 before we heard from Bash and Bent who had to leave later. We paddled back to meet them and then explored a side canal north that wound its way through the heart of the marsh. In summer it's basically a ditch but there was a lot of water today. When it got to an open field and we couldn't really find the channel we turned around and had a pretty strong north wind at our backs so we were faster back. It never really rained so we stayed mostly dry and it was actually quite a nice paddle. We saw lots of birds: herons. kingfishers. ducks, geese, hawks and turkey vulture. It was interesting to see all the pipes and pumps along the canal for the fields - which look like ponds right now, very flooded.
We finished up and then had nice treats at the Grackle in Schomberg:)

warm up and then weights:
80lbs cables > kayak x 30, canoe x 15 each side, straight arm presses x 15
70lbs > kayak x 40, canoe x 20 each side, press x 20
60lbs > kayak x 50, canoe 25 each side, press x 25

100lbs bench press x10 x 3 sets
70 lbs lat pulls x 12, 80 lbs x 10 x 2
60lbs dead lifts x10 x 3

BOSU ball - 1 foot
10 x twists each foot, 10 x squat each foot, 10 x teapots each foot

I,Y,T,W arm raises x 10 sec.each

planks, stretch

circuit x 2 classes

Slow jog with my fitness class - the 1/2 that don't quite hate running - before the rain started. It was pretty nice out actually. We had an easy jog on the HV trail that skirts the camp and then stopped at a playground near the school for an obstacle course. Running can be fun. One kid actually asked if we could do it again. He liked the trail :)
Too bad the TRCA has now asked that we not go into the camp itself "until further notice". 100% sure there will never be further notice

circuit x 2 classes

Spending the day yesterday standing in damp, cold, windy conditions at the Western track watching my athletes compete meant I had no chance to go get any exercise myself, so despite the cold and damp today I had to get out. My spike cross were great - even though it wasn't as muddy as I'd expected it was still soft. I ran as far as the steps up from the "scout bridge" then ran 5 x, 35 secs. up on 2 minutes.
Minute rest, and back to the climb up from the scout bridge to the "T" 4 x 40 secs. on 2 minutes.
Minute rest, and 3 x up from the new "T" on the new trail 3 x 45 secs. on 2 minutes. That hurt.
Then I jogged home before my legs could seize up.