Training Log Archive: coach ld

Awesome, awesome day . Goose, the Girl and I arrived at Highlands about 7:30 so they could get a ski in before work. It was a beautiful, crisp, clear morning, no wind. -10. We did the "flat" loop up top., with a few stops to put on more wax. There was a bit of ice under the fresh snow so the wax wasn't perfect but it was pretty good and as we got up the escarpment the sun rose with us. Gorgeous:)
When they headed down to work I stayed up and did the full red, then the orange, and a few more loops. It was just so nice.

C • Wow! 2

After a break and a bit of food I headed back out on skate skis. I was a bit tired and slow to get warmed up again but it was still a glorious winter day and once I got going felt great. The knee doesn't like pushing off to turn but otherwise it was lovely:)

Fair amount of snow overnight and freezing fog, and then more snow this morning. I didn't have it in me to get up early to go with Goose to Highlands so I skied here. But it was a bit warm and there was a weird layer of slushy ice under the snow so my crowns kept icing up and it was a stuttery ski. I did loops of the parking lot because it was better then the grass. I did technique drills, double poling and legs only etc.

I switched skis and used my old Revolutions for another loop of the park and then 400m repeats x 10 .

"executive workout"
few biceps curls, triceps ext., lat pull downs, flies, etc.
abs, planks, chest raises, push ups
in the Lamplighter Inn's fitness room in London

Decent sized pool - but slightly awkward angles so I had to be careful. It wasn't 25 metres but it was more than 20 so I did a warm up and 10 x almost 50?, and a cool down. Tman joined me afterward and had a blast in the pool all to himself :)

Fun day at Highlands with the school skiers. It was a sprint relay day and a good course. I could watch the start, then sprint up a steep hill and catch them across the top and then go down the hill again to see the finish. But it meant 16 hill repeats in the morning and then again in the afternoon! Kids did well and there was lots of carol singing and silly costumes on the course:)

After the morning round I went up top and did much of the orange trail system on the lunch break. The warm weather the past 2 days did make thing s a bit mushy in places down below, then iced up, but up top was lovey with fresh snow overnight and more falling. It was like skiing on butter. My knee hurt though :(

Good long stability-flexibility session with the ski team. Felt good to do a long stretch.

A fine steady snow was coming straight down this morning so I did a short toodle on my crowns around the park. It was a lovely recovery ski after a lot of skiing yesterday.

8-station circuit with the ski team
2 x 45 sec. with 15 sec. break:
- Bosu ball 1-foot squats
- med ball curl ups
- mt. climbers
- planks
- lat pull downs
- triceps ext. with cables
- burpees
- superman
Then core stability stuff