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Training Log Archive: coach ld

In the 7 days ending Aug 10:

activity # timemileskm+m
  cycling3 4:20:00 64.62(4:01) 104.0(2:30)
  pole walking1 2:05:00 7.46(16:46) 12.0(10:25)
  canoeing1 1:50:00
  core strength.flexibiity2 1:05:00
  roller ski1 1:05:00 9.32(6:58) 15.0(4:20)
  trail Run1 45:00 4.35(10:21) 7.0(6:26)
  mixed run1 40:00
  Total10 11:50:00 85.75 138.0

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Saturday Aug 10 #

9 AM

canoeing (Island Lake) 1:50:00 [3]

Another cool fresh morning, blue skies, and no wind at first but it came up mid-morning again. Duplicate of yesterday. Goose was up at the BPMR loading boats and I needed to pick up the Girl at the airport later today so I decided to do my own adventure. I managed to find 4 foamies and got the Red Rocket on the roof of the blue car which I can reach. Paddled solo, a full lap of the lake which was fine down the east arm but there was a significant steady WNW wind so coming back and around the west side was more work . I did have some big rocks in my bow for ballast so it was fine. One stop for a quick dip where there was a relatively sandy bottom but Island Lake is very weedy right now and low.
12 PM

trail Run (Glen Haffy) 45:00 [3] 7.0 km (6:26 / km)

Stopped at the back of Glen Haffy on my way home and ran the Bruce Trail through the park and then the red trail back. It was lovely under the hardwood canopy. I love trees.

Friday Aug 9 #

3 PM

roller ski (Cedar Mills) 1:05:00 [3] 15.0 km (4:20 / km)

Slipping down the other side of summer now. Crisp morning but beautiful. The cooler air made me decide to roller ski. It got quite windy this afternoon and there were some grey clouds scudding but it didn't rain. Nice temps for being outside. Skied the big loop at Cedar Mills and didn't feel too wobbly.

Thursday Aug 8 #

10 AM

core strength.flexibiity 45:00 [3]

bosu 1-foot balances, twists, teapots, squats, leg swings, etc.
planks, stretches
2 PM

mixed run intervals (circuit) 40:00 [3]

Short warm up jog, dynamic stretches, track mobility drills
5 x 3 st. broad jumps
5 x 5 tuck jumps
sprints 6 x 10m, 6 x 20 m, 4 x 30m, 4 x 40m, 2 x 50m 10 sec. rest after each
bench - 2 x 25 dips
- 5 x 10 pushups feet up
- hop-overs x 10
- vault over 2 x10
- bench blasts x 20
- 2-foot hop up/1 leg squat down x 10

stretch

Sweated more than I have all summer

Wednesday Aug 7 #

11 AM

cycling (road/rail trail) 1:25:00 [3] 35.0 km (2:26 / km)

Another hot summer day. Rode the rail trail from Cal.East to Mt. Wolfe then up Mt. Wolfe and down to Susie's and home. It was hot at high noon climbing the big hill but otherwise very bearable:)

Tuesday Aug 6 #

8 AM

cycling (road) 50:00 [3] 19.0 km (2:38 / km)

Short ride before the rain started - almost. I got a little sprinkle. It was quite refreshing:). It came down a lot harder later so I was glad I got out early.
4 PM

core strength.flexibiity 20:00 [3]

bosu balances, hand weights, med. ball
stretching

Monday Aug 5 #

6 PM

pole walking (HVtrail) 2:05:00 [3] 12.0 km (10:25 / km)

First day of ski training for 2019-2020:)
Late day hike/ski stride up the Humber trail. It's pretty shaggy in places and I'm terrified of ticks but I sprayed myself beforehand. It was hot and humid but not too bad in the trees. Hiked/pole walked to the Duffy's Lane trail access then did some pole running. I ski strode up the paved trail from the river to King Rd. and then jogged the rest of the way home. My knees will be probably be sore tomorrow.

Sunday Aug 4 #

10 AM

cycling (road) 2:05:00 [3] 50.0 km (2:30 / km)

Another superb summer day. Rode over to Centreville Creek and up to Finnerty. That's a very hilly route and not all paved. Rode on Finnerty across 50 and up to hwy.9 for a few hundred metres then back down MT. Hope and a few subdivision loops to make 50km.

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