Training Log Archive: coach ldIn the 7 days ending Jan 29, 2019:
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Tuesday Jan 29, 2019 #
11 AM
snowshoeing (river) 45:00 [3]
more than 20 cm of new fluffy lovely snow overnight! Yipee. Went for a tromp on and along the river. Love it.
4 PM
classic ski (Highlands) 1:30:00 [3] 15.0 km (6:00 / km)
Pretty day up at Highlands. Got there late but it was still sunny, not windy and not cold. Doesn't get better than that. Skied the orange at low intensity, repeated the 1st finger grind x 2, the Quarry loop x 3, 4 x down from the quarry and back up, 5 x the back orange hill. It was getting dusky when I finished but still light after 5:00 is nice. Not as much coughing but still haven't got my voice back.
9 PM
core strength.flexibiity 35:00 [3]
balances, planks, stretches
Monday Jan 28, 2019 #
4 PM
snowshoeing (river) 40:00 [2]
Headed upriver for a short, flat snowshoe in the steadily falling snow. It was sifting down so fast but so silently. Beautiful. Didn't get my heart rate up and didn't get sweaty but I'm still coughing:(
Sunday Jan 27, 2019 #
9 AM
classic ski (Highlands) 50:00 [2] 8.0 km (6:15 / km)
Crazy squalls then sunshine with lots of west wind today. Feeling tired but since I was in Duntroon I did a short ski and focused on going slowly but with good technique on the flattest route possible. Instead of racing the 30km classic at Arrowhead:(
Had a nice Robbie Burns dinner tonight:)
Had a nice Robbie Burns dinner tonight:)
10 AM
classic ski (Highlands) 2:30:00 [2] 23.0 km (6:31 / km)
Finally had a good sleep - relatively speaking - after resorting to drugs. Met the other CSMers and intended to go for an hour but we were going at a very reasonable steady pace and it was close to 2 hours when Ariana said "You are an hour more than you were going to ski - go in!" So I did. Didn't have very many coughing fits and didn't feel bad at all:)
3 PM
classic ski (Highlands) 1:50:00 [2] 17.0 km (6:28 / km)
My Salomon combi boots are starting to crack :(. Not a good time for that and only got them last March. And didn't use them all summer. So that sucks. I "needed" to try a pair of classic boots - so I went out and of course had to do another full loop, they were just so comfortable!
Pretty good day - but nowhere near well enough to do the Muskoka loppet tomorrow.
Pretty good day - but nowhere near well enough to do the Muskoka loppet tomorrow.
Friday Jan 25, 2019 #
9 AM
skate ski (pre-ski ) 20:00 [3] 3.0 km (6:40 / km)
Little cooler this morning with heavy squalls which put a nice pillow of fresh stuff on top of Chanse's grooming.
Crappy night, coughed uncontrollably for about 10 minutes every hour. May have t bail out of Sunday's loppett.
Crappy night, coughed uncontrollably for about 10 minutes every hour. May have t bail out of Sunday's loppett.
10 AM
classic ski (teaching) 2:30:00 [3] 10.0 km (15:00 / km)
Very windy and chilly but sunny too. Needed to keep kids moving to stay warm. Morning group had some real doozies. Plenty of behavioural issues and some special needs no one mentioned until after we got out there.
This afternoon's group was the opposite - so polite, cooperative and genuinely appreciative. Crazy they were from the same school!
This afternoon's group was the opposite - so polite, cooperative and genuinely appreciative. Crazy they were from the same school!
3 PM
skate ski (teaching) 1:00:00 [3] 3.0 km (20:00 / km)
Skate ski lesson with gr.8 boy and his dad, in heavy winds and squallly snow. They wanted to work on offsetting - so hills it was. My voice was even worse by the end of all that and I still don't feel so good. Chest is tight, cough persists. Damn.
9 PM
core strength.flexibiity 30:00 [3]
balances, 1-legged squats, twists, teapots
upper back strength/flexibility with bar
strectning
upper back strength/flexibility with bar
strectning
Thursday Jan 24, 2019 #
9 AM
classic ski (Highk]lands) 23:00 [3] 3.0 mi (7:40 / mi)
Pre-ski before the lessons. Despite the rain yesterday, the trails held up and it was good skiing with a bit if ice mixed into snow. Pretty fast even on my skins.
10 AM
classic ski (teaching) 1:45:00 [1] 4.0 km (26:15 / km)
Lesson and guided ski with some super-cute grade 4s :). We did the blue plus flat 500. Not bad!
1 PM
classic ski (teaching) 2:30:00 [1] 6.0 km (25:00 / km)
Lessons and a guided ski with grades 5-6. A bit stronger and really nice kids.
Then a private lesson with a lady older than I am. She was also cute but way slower and instead of begging to go down hills, she begged to take off her skis and walk down.
Such a nice day with lots of sunshine and only about -4 or -5. Wish I had it in me to go for my own ski but I felt crappy all day and of course my voice has not returned.
Then a private lesson with a lady older than I am. She was also cute but way slower and instead of begging to go down hills, she begged to take off her skis and walk down.
Such a nice day with lots of sunshine and only about -4 or -5. Wish I had it in me to go for my own ski but I felt crappy all day and of course my voice has not returned.
9 PM
core strength.flexibiity 30:00 [3]
abs, back ex., planks, balances, stretches
Wednesday Jan 23, 2019 #
10 AM
classic ski (river) 1:10:00 [3] 6.0 km (11:40 / km)
Got on the river before the snow turned to rain. It was quite nice but there were slushy spots so it was slow going up onto the bank and back several times and lots of stops to clean wet fresh snow off my boot/binding. Slow was good though as I still have a lousy cough.
Came upon 2 fat beavers feeding happily and completely oblivious to my presence - or just didn't care. I skied right by and they didn't even look up.
Also saw a muskrat and lots of tracks.
Came upon 2 fat beavers feeding happily and completely oblivious to my presence - or just didn't care. I skied right by and they didn't even look up.
Also saw a muskrat and lots of tracks.