Training Log Archive: coach ld

Not much today. Felt very tired and I'm sore, not sure why - hands, elbows, now my knees too. I think the Baker's Cysts are back :(

C • Boo! 4

Big block to school on a clear, bright morning - bit warmer than yesterday.

2 classes wit h short core work and stretching circuit

Took my wee gr.9s for a hike along the Bolton Camp HV trail out to Sneath Rd. and back up the steep hill from the river. Gorgeous afternoon - perfect for hiking. We had to jog a bit to get back in time but the girls were great - didn't even whine about mud on their shoes :)

Clear, crisp morning - but dry and sunny and no wind. Rode the big block to school.

newe circuit:
2 min. jog, 2 min. dynamic stretches
2 min. run, 2 min. various ab ex.
11/2 min. run, 11/2 min. planks
1 min, run, 1 min. iron chair
30 sec. sprint. 30 sec. push ups
1 min skip, slide etc.
21/2 min static stretches

Managed to get my class out and most ran continuously for 4 km - without whining. Some actually said it's getting easier :)

variety of planks, abs, back ext. IYTW ex, stretches

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