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

Training Log Archive: coach ld

In the 7 days ending Apr 13:

activity # timemileskm+m
  cycling4 6:17:00 78.91(4:47) 127.0(2:58)
  hiking2 2:45:00 3.11 5.0
  core strength.flexibiity3 1:15:00
  canoeing1 55:00 4.35(12:39) 7.0(7:51)
  swim1 45:00 1.43(31:29) 2.3(19:34)
  park run1 30:00
  trail Run1 30:00 2.17(13:48) 3.5(8:34)
  Total11 12:57:00 89.97 144.8

» now

Saturday Apr 13 #

3 PM

cycling (road/rail trail) 1:22:00 [3] 31.0 km (2:39 / km)

Drooped Goose off to run with Bent and Adventure dog at Forks of the Credit Park then dropped in on Pops for a short visit at Bethell. I left the car there and rode my new bike home - which was pretty sweet since there was a stiff wind out of the northwest, with big gusts so I got pushed home, more or less downhill:). A portion of the rail trail was closed from Inglewood so I used the big fat shoulder on Old Baseline and flew across to Caledon East. Then I rode up into the wind for a bit to get back to the rail trail over to Humber Station.
It was a sunny but blustery day. First ride in shorts, first time I've heard spring peepers but it was cool still with that wind.

Friday Apr 12 #

8 AM

trail Run (HVtrail) 30:00 [3] 3.5 km (8:34 / km)

Short run on the Humber trail while it was still cool and the mud was not mushy yet before the forecast rain today. My hamstrings/glutes are also tight so I went easy hoping to get them loose and then do a good stretch.

core strength.flexibiity 35:00 [3]

push ups, planks, balances
long stretches
12 PM

canoeing (Humber) 55:00 [3] 7.0 km (7:51 / km)

The forecast rain was later than we thought so Goose and I paddled from Duffy's Lane down. The Humber was moving steadily not crazy and enough water to not hit bottom. Very nice trip but not a lot of wildlife today. Lots of ducks, 2 muskrats.
4 PM

hiking (Mono Cliffs) 1:45:00 [3]

MRs. Huet and I stopped for a hike in Mono Cliffs Park on our way up to a Highlands event. We started after the afternoon rain had ended and it was quite mild and lovely. A bit mucky in some spots but not too bad:)

Thursday Apr 11 #

8 AM

hiking (HVtrail) 1:00:00 [3] 5.0 km (12:00 / km)

Goose and I managed a short hike before the wet snow moved in. It was cold this morning so the mud was hard not squishy and messy.
2 PM

swim 45:00 [3] 2.3 km (19:34 / km)

Good swim. Right arm/shoulder is bothering me a bit.
400,300, 200, 100 free with 50 kick after each
2 x 100 pull/50 kick
2 x 100 drill/100 kick
2 x 50 on 1 min.
4 x 25 on 30 secs.
50 kick
100 IM cool down
50 kcik

Wednesday Apr 10 #

9 AM

core strength.flexibiity 20:00 [3]

hand weights - curls, triceps ext., rotator cuff stuff, shrugs, squats
push ups, planks
5 PM

cycling (road) 55:00 [3] 21.0 km (2:37 / km)

Got out to christen my new touring bike:). A Kona Sutra. XS, 46cm. Got it yesterday at Sweet Pete's, Goose transferred pedals, bottle cages and computer. I had done 2,234km on the old bike. He re-set it for a new season on a new bike. Had a nice ride in the sunshine this evening.
Duffy's to Castleberg, Mt. Pleasant, subdivision loop and home.

Tuesday Apr 9 #

4 PM

cycling (road) 30:00 [3] 10.0 km (3:00 / km)

Easy ride around town in pretty strong winds.

Monday Apr 8 #

2 PM

park run 30:00 [3]

Jogged around the park. It was only a bit mushy, not completely mushy.
Then did agility/mobility track drills on the soccer field. Quite a warm but overcast day.

core strength.flexibiity 20:00 [3]

push ups, balances, stretches

Sunday Apr 7 #

11 AM

cycling (road/rail trail) 3:30:00 [3] 65.0 km (3:14 / km)

Another overcast but spring-like day. There was a steady south wind that kept things cool until late afternoon - potential rain overnight.
Goose and I biked across Castlederg to Boston Mills and had a nice lunch at Spirit Tree. Then we tried the rail trail which we had expected to be wet and mushy but it wasn't bad at all. There were some shady sections that were wet and a few slushy spots but mostly is was dry and firm and lovely. Lots of people out walking and riding. Biked over to Mt. Hope where we stopped to help a guy with a flat bike tire. He'd forgotten his tools. So Goose got out his. Then the CO2 didn't work. Tried a pump but the tube still wouldn't inflate so Goose gave him one of his and it did fill with the pump. A long Good Samaritan stop but we were in no hurry. Turns out it the guy knows Kevin, and the Pinets - Dave Whiffen. Lives in Palgrave. So he's going to return Goose's tube (which is the wrong size anyway) to Elm Tree Dental for Goose to get from Bent - we hope.

« Earlier | Later »