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Training Log Archive: coach ld

In the 7 days ending Apr 6:

activity # timemileskm+m
  hiking2 3:00:00
  core strength.flexibiity3 1:40:00
  plyo jumps2 1:10:00
  cycling1 1:03:00 13.05(4:50) 21.0(3:00)
  park run1 45:00 2.49(18:06) 4.0(11:15)
  swim1 45:00 1.24(36:13) 2.0(22:30)
  classic ski1 40:00 2.8(14:18) 4.5(8:53)
  run (road)1 20:00 2.17(9:12) 3.5(5:43)
  Total9 9:23:00 21.75 35.0

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Saturday Apr 6 #

9 AM

park run (parkour) 45:00 [3] 4.0 km (11:15 / km)

Mild spring day. Jogged through the park and a bit on the trail to the soccer fields. Then ran from bleachers to benches to bleachers stopping at each to do dips, incline push ups, step ups, bench blasts etc. There were about a dozen stations.
4 PM

cycling (road) 1:03:00 [3] 21.0 km (3:00 / km)

Relatively calm winds and 12 degrees made it pretty nice to ride despite being quite grey. Rode up to Old Church then over to Mt. Hope and home. Nice but a bit dull spending the day alone. I was starting to bore myself.

Friday Apr 5 #

2 PM

swim 45:00 [3] 2.0 km (22:30 / km)

250, 200, 150, 100, 50 free/50 kick after each
100 drill/50 kick x 3
100 pull/50 kick x 2
100IM x 2
50 kick

Thursday Apr 4 #

9 AM

hiking (Wasaga) 1:40:00 [3]

What a difference this morning. Completely cloudless blue sky this morning. Below zero still but calm and brilliant. Goose and I walked for quite a way on Wasaga beach on frozen hard sand just inside a wide rim of Arctic tundra-looking sparkling crusty snow and ice on the bay. It was blindingly bright but very beautiful.

core strength.flexibiity 40:00 [3]

Balances, ab/back ex. push ups, lots of planks

Wednesday Apr 3 #

9 AM

hiking (Loree Forest) 1:20:00 [3]

Back to winter. Goose and I met Hermes and Hank at the trail head and hiked slowly on crusty, lumpy, icy surfaces while crazy west winds created bilzzard-like conditions. The squalls were on and off and it wasn't too bad in the trees it certainly wasn't a spring hike. Still very pretty up there. The skies did clear enough to get a good panoramic view of the bay and Hank had a lovely time in a shelter someone built of logs. Treats at the Thornbury bakery made it all worthwhile:)

Tuesday Apr 2 #

3 PM

plyo jumps (school practice) 1:00:00 [3]

First track practice with jumpers/hurdlers. After a short jog we did lots of agility, mobility doing an obstacle course then explosive jumping drills, and hurdle drills.
Finished with some balance and core work. Fun

Monday Apr 1 #

8 AM

classic ski (park) 40:00 [3] 4.5 km (8:53 / km)

Enough snow from yesterday and cold overnight to make for a skiable crust this morning. Had to get an April ski in so around the park it was - and it was lovely to get one more ski in under super bright sunny blue skies on sparkly snow.

core strength.flexibiity 30:00 [3]

planks, curls, crunches, bridges etc. and stretching

Sunday Mar 31 #

2 PM

run (road) 20:00 [3] 3.5 km (5:43 / km)

Such a snowy morning! Winter wonderland. Kind of wished I were up at Highlands. They re-opened for the weekend.
Went for a short but relatively quick run - for me.

plyo jumps 10:00 [3]

front step jumps:
1 foot side step up jumps, 10 each leg x 2
1 foot forward step up jumps, 10 each leg x 2
2 foot forward jumps up step, 10 x 2
2 foot double step jumps x 10
leg swings front/side, balances
3 PM

core strength.flexibiity 30:00 [3]

planks, balances, more planks, ab/back ex., yoga-type stretching

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