Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach ld

In the 7 days ending Apr 28:

activity # timemileskm+m
  canoeing3 5:00:00 9.32 15.0
  cycling4 2:45:00 38.53(4:17) 62.0(2:40)
  hiking1 1:50:00
  core strength.flexibiity1 50:00
  swim1 43:00 1.24(34:36) 2.0(21:30)
  mixed run1 35:00
  core/upper body strength1 20:00
  Total11 12:03:00 49.09 79.0

» now

Saturday Apr 28 #

10 AM

cycling (road) 20:00 [3] 8.0 km (2:30 / km)

Very quick ride before heading up to the Millers. Grey, chilly raw day with temps dropping hourly.

Friday Apr 27 #

9 AM

swim 43:00 [3] 2.0 km (21:30 / km)

Getting my swimming breathing and shoulders back. Felt a bit stronger today.
200fr, 50 kick x 2
pull 200fr, 150, 100, 50 with 50 kick after each
150 drill, 50 kick
100 drill, 50 kick x 2
100 sprint, 2 x 50 on 1 min. , 4 x 25 on 30 sec.
100IM cool down

11 AM

cycling (road) 55:00 [3] 20.0 km (2:45 / km)

Nice road ride in mild temps with a bit of south wind. Very pleasant:) Felt like spring?
2 PM

canoeing (Credit headwaters) 1:00:00 [3]

Goose and I headed to Island Lake for opening day, with the canoe on the roof. We were told at the gate that the park was open but no non-mototrized boats were allowed on the lake. This was not obvious on their website. So, since we had a canoe on our roof we went and found some water. We paddled on the Credit , upriver from the Hwy.9 bypass bridge to where it crosses under hwy.10. It's a big wetland, very flat and shouldn't have much current. But it did! There was significant flow with so much melted from last weekend I guess. It was work digging in against the current for 1/2 hour. We got back to our put-in in 15 minutes so we paddled a bit downstream and then had to dig hard again to get back. It was very warm and a good workout on a section of river I've never been on.

Thursday Apr 26 #


Addendum to Goose's birthday limerick after hearing the Giant' Rib Raid team name the Millers came up with:
Though some challenges now make him say "Oh boy!"
making the Millers, for the GRR, call him "Dough boy"
whatever the name
this greybeard is game
to get out the door
to move and explore
by foot, bike, canoe
on ski or snowshoe
so to him we all say "You go boy!"

Wednesday Apr 25 #

8 AM

core/upper body strength (weight room) 20:00 [3]

med ball, kettle bells, body bar, dumbbells
before leaving for the track meet
4 PM

mixed run hills 35:00 [5]

Soggy day but not unpleasant. No wind, it wash;t cold just a steady soak all day. Kind of nice really for running.
15 min. road run
5 x 30 sec. uphill sprint, walk down Eidelweiss Hill
10 min. jog through DeRose and down
3 x Foundry Park hill
jog home
5 PM

core strength.flexibiity 50:00 [3]

planks, push ups, abs, mt. climbers, one-legged balances
good long stretch - ahhh

Tuesday Apr 24 #

11 AM

hiking (Hockley) 1:50:00 [3]

Dropped off Goose at the Taoist Centre so he could run the Bruce Trail to Hockley. I parked up there and just went for a hike in the Hockley trails - well sometimes more of a slide, sometimes double poling on the stubborn glacier that just will not melt away! It's been sunny and warm for 5 days and it was treacherous in places. Should have worn spike cross, Goose sure wished he did but he made it in good time. Not bad for a guy who turned 55 today. We had a lovely birthday lunch at the Black Birch:)

Happy Birthday to a guy some call Goose
who may have a few screws that are loose
for no matter the weather
he thinks life is better
when he gets people out in canoose

At 55, he's no more a young laddie
but he's still not gone all soft and fatty
he may be an old fart
but he's still young at heart
our plaid-loving paddler - Angdaddy

cycling (road) 40:00 [3] 16.0 km (2:30 / km)

Road the big block home just as the rain was starting - and it smelled soooo beautiful, like spring rain:)

Monday Apr 23 #

1 PM

canoeing (Island Lake) 1:00:00 [3]

What a day!! SO warm:). We may have been a few days early for the official opening of Island Lake to watercraft, but the ice was all off and it was just too nice a day not to get on the water. AND, even more importantly, we got Pops out in the canoe! We thought his last paddle would be in Algonquin last July, then Palgrave last August, then Island Lake before going into the hospice in Sept., then again in early Oct., and on the Humber in late Nov. when they kicked him out of the hospice, and today he was amazing. He even paddled:). We went down the east arm and back in the sunshine with tons of waterfowl.

Sunday Apr 22 #

10 AM

canoeing (Minesing Wetland) 3:00:00 [3] 15.0 km (12:00 / km)

Another brilliant day with double digit temps already by 10. Goose and I paddled Minesing with the Scotts, Elora friends, and Ricey. It was slightly lower than last year but still pretty high water. Lots of birds, a beaver, muskrat and a million other canoeists at the put in, but weirdly we only saw one other canoe while we were out there? It was lovely. We celebrated Goose's birthday with a brownie cake and a toast to finish off a great paddling day!
5 PM

cycling (road) 50:00 [3] 18.0 km (2:47 / km)

Goose and I went for an easy spin on our new touring bikes because at +17 it was just too nice out not to.

« Earlier | Later »