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Training Log Archive: coach ld

In the 7 days ending Sep 14:

activity # timemileskm+m
  cycling3 4:00:00 39.77 64.0
  canoeing1 2:00:00 4.35(27:35) 7.0(17:09)
  mtbike1 1:55:00 16.78(6:51) 27.0(4:16)
  trail Run1 1:15:00 6.21(12:04) 10.0(7:30)
  sand plyo1 1:00:00
  kayak1 55:00
  swim1 55:00 1.49(36:53) 2.4(22:55)
  Total8 12:00:00 68.6 110.4

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Saturday Sep 14 #

10 AM

canoeing (Humber) 2:00:00 [3] 7.0 km (17:09 / km)

Goose and I took the canoe up to the Duffy's Lane hike access and portaged the canoe (Goose portaged) down to the river. The recent rain has made it a decent level. We had to get out a couple of times for log jams but were able to get over the gravel bars and some logs. Saw 2 big herons, over and over., and couple of deer, one with a good set of antlers, and no people.
1 PM

mtbike (Albion Hills) 1:55:00 [3] 27.0 km (4:16 / km)

The clouds broke up and cleared to a gorgeous afternoon but very gusty winds. I rode up to Albion and did several single track loops. It was great. I thought it might be mucky but the rain had all soaked down and the trails were awesome. It wasn't long enough but my thumbs can only take so much.

Friday Sep 13 #

10 AM

swim (pool) 55:00 [3] 2.4 km (22:55 / km)

Very grey day like yesterday and cool. Swam at the Y near my mom's in London.
1000m steady free, 100 kick
2 x 100 pull. 50 kick
2 x100 drill, 50 kick
4 x 50 on 1 min, 100 kick
4 x 25 on 30 sec., 100 kick
100 easy IM
100 kick

Wednesday Sep 11 #

12 PM

kayak intervals (Palgrave pond) 55:00 [3]

Hot, humid day. Took the yellow tubby kayak up to Palgravre Pond and up the river under the highway. Then did intervals on the stretch back to the pond. The water was up after last night''s crazy heavy rain. Saw an osprey, great blue herons and smaller green herons., as well as the wretched cormorants. They make such a mess and seem creepy.
5 x 2:00 hard, 15 secs. rest
5 x 30 sec. sprints, 15 sec. rest

sand plyo (park) 1:00:00 [3]

Got out this evening when it was a bit cooler and went over to the beach volleyball courts in the park. Did sets of jumping, mobility in the sand, plus push ups, dips, short sprints.
Stability and flexibility when I got home:
planks, abs, back ex., balances
stretching

Tuesday Sep 10 #

12 PM

cycling (rail trail) 1:30:00 [3] 30.0 km (3:00 / km)

Goose and I drove Susie up to Meaford with Susie to visit a friend. We dropped her off and rode the rail trail to Thornbury in on-and-off rain under dark skies. It really let loose while we were happily eating lunch and drinking lattes at the bakery and it stopped just as we finished so we rode back to Meaford without rain. And it was warm. So of course that meant a dip in the bay was in order. Goose took a pass but I had a refreshing swim:)
7 PM

cycling (hiking) 1:00:00 [3]

Tammy invited the ladies' walking group to do a loop of the Palgrave forest tonight so we had a good hike at a good clip with her, her mom, Gunda, Elka and Linda. Very warm and still and lovely.

Monday Sep 9 #

10 AM

cycling (road/rail trail) 1:30:00 [3] 34.0 km (2:39 / km)

Pretty, sunny but fresh late summer day. Put on my neon orange bike skirt, and jacket, turned on my flashing light and went up Duffy's Lane - very wary. The roads were quiet and I was on the rail trail pretty soon. I had a nice ride but couldn't help thinking about last week's horrifying incident.

Sunday Sep 8 #

2 PM

trail Run (HVtrail) 1:15:00 [3] 10.0 km (7:30 / km)

Cool, grey day which matched my mood. I felt very blue today and uninspired but by afternoon I needed to get moving. It was a slow run up the trail but I started feeling better so I carried on to Duffy's Lane and took the paved trail home. I may have stopped to sample a variety of apples along the route.

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