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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach ld

In the 7 days ending Mar 30:

activity # timemileskm+m
  cycling2 4:05:00 50.95(4:49) 82.0(2:59)
  core strength.flexibiity5 2:40:00
  trail Run2 1:05:00 6.8(9:34) 10.94(5:57)
  skate ski1 1:00:00 12.0(5:00) 19.31(3:06)
  canoeing1 40:00 3.11(12:52) 5.0(8:00)
  swim1 40:00 1.6(25:00) 2.58(15:32)
  park run1 35:00
  road run1 30:00
  Total12 11:15:00 74.46 119.82

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Saturday Mar 30 #

Note

Rest day. A rainy one. We did walk - with an umbrella.

Friday Mar 29 #

8 AM

road run 30:00 [3]

A mild springlike morning. The ground was a bit squishy so the trail was muck. Ran through the park and then on the roads.

core strength.flexibiity 30:00 [3]

Balances, lunges, planks, stretching
11 AM

cycling (road) 2:05:00 [3] 42.0 km (2:59 / km)

Bright sunny day but a bit of a cool north wind. Goose and I headed out toward Schomberg through the Humberview subdivision. Stopped to check out a girls sprawled awkwardly on the sidewalk near the Bolton Camp trail head. Her friend was trying to get her to respond. The unconscious girl stayed that way for about 5 minutes during which time we questioned her friend about possible drug use - especially since it was right where kids go down the trail to smoke pot. The friend told us no, no drugs the girl had just said she couldn't walk and slumped to the ground then passed out. Right.
We called 911, and got put on hold for 3 minutes?!!? What?!?!? Eventually the girl responded to our voices, and was able to nod then opened her eyes but couldn't speak. It was a bit scary. The firemen arrived about 20 minutes later and when they asked the girl on the ground if she had taken any drugs, she said she had smoked something. Big surprise. So great that marijuana is now legal and more people are doing it on their lunch break.
We carried on to Schomnberg and had a nice latte and treat at the Grackle:)

Thursday Mar 28 #

9 AM

core strength.flexibiity 40:00 [3]

Looong stretches, some strength.
2 PM

swim 40:00 [3] 1.6 mi (25:00 / mi)

First swim a long time. Felt pretty good.
200, 150, 100, 50 free with 50 kick after each
4 x 100 pull, 50 kick
2 x 50 drill, 50 kick
100IM cool down

Wednesday Mar 27 #

8 AM

trail Run (HVtrail) 35:00 [3] 4.5 km (7:47 / km)

Another nice morning:) Ran the HV trail up to the stairs, in my Spike cross this time. Lots of glare ice in the enchanted forest but the shoes worked.
9 AM

core strength.flexibiity 30:00 [3]

balances, push ups, planks, stretching
1 PM

cycling (road) 2:00:00 [3] 40.0 km (3:00 / km)

The sunny day beckoned so Goose and I went for a bike ride. Still a chilly wind though. It was the first "destination" ride of the season: 4Corners in Caledon East:)
The back and over to Pops' and Susie's.

Tuesday Mar 26 #

8 AM

park run 35:00 [3]

Second day in a row of sun and crystal clear blue skies. Still chilly early in the morning though!
10 min. jog through the park
10 min. light pole intervals in the soccer field
10 min. mobility, plyometrics
5 min. jog home

core strength.flexibiity 30:00 [3]

push ups, planks, ab/back ex
stretch
2 PM

canoeing (Humber) 40:00 [3] 5.0 km (8:00 / km)

Such a sunny afternoon we had to get outside. Goose and I paddled from Pops' and Susie's to the burnt-down bridge, then went for an exploratory hike on the far side of the river. Such a nice day!

Monday Mar 25 #

8 AM

trail Run (HVtrail) 30:00 [3] 4.0 mi (7:30 / mi)

Clear crisp, maple syrup weather. Went for a nice run on the Humber trail before it got mucky. I should have worn Spike cross but ti was able to get around the big icy spots.
9 AM

core strength.flexibiity 30:00 [3]

Ab and back ex., planks, push ups, stretching

Sunday Mar 24 #

1 PM

skate ski (Quebec City) 1:00:00 [3] 12.0 mi (5:00 / mi)

Watched a very exciting and emotional final race for Alex Harvey in the pursuit this morning. He was amazing - so strategic and smart and skilled. I wasn't the only one who wept.
Then Goose and I skied on the Plains of Abraham, on the race course, past the canons and towers and bastions above the St. Lawrence. So cool.

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