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Training Log Archive: coach ld

In the 7 days ending Sep 21:

activity # timemileskm+m
  cycling2 3:45:00 51.57(4:22) 83.0(2:43)
  canoeing3 3:00:00 3.73 6.0
  mtbike1 1:40:00
  hiking1 1:30:00
  trail Run2 55:00 3.73 6.0
  swim1 50:00 1.37(36:35) 2.2(22:44)
  roller ski1 40:00 4.97(8:03) 8.0(5:00)
  core strength.flexibiity1 40:00
  plyo jumps1 35:00
  Total12 13:35:00 65.37 105.2

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Saturday Sep 21 #

8 AM

canoeing (Palgrave pond) 1:00:00 [3]

Another soft, sweet summery morning. Tied the rocket on the car and went up to Palgrave early. It was very calm and I saw so many beautiful birds again. It's quite the sanctuary. The osprey is magnificent and I saw the green herons again as well as the great blue - and he is great big.
10 AM

mtbike (Albion Hills) 1:40:00 [3]

Gawd mt. biking is fun!
Great trail conditions at Albion Hills and I only saw a few other riders. Did the north end winding through the pines and then the sweet hardwood canopy that is still a canopy but the leaves are starting to fall. Then I rode up Duffy's to Crash's on the off-chance she might be home, What was I thinking? On a sunny September Saturday, the last of the summer? Of course she wasn't home. So I did a loop on the Palgrave trails. Lovely:)

Friday Sep 20 #

11 AM

cycling (rail trail) 1:35:00 [3] 32.0 km (2:58 / km)

Nice steady chatty ride with Mrs. Huet on the rail trail from her house in Cal. East to Cheltenham and back. Cool but pleasant to start and it got warmer but it also got a bit sticky. So we had to stop for a gelato at 4 Corners:).

Thursday Sep 19 #

10 AM

trail Run (Island Lake) 40:00 [3] 6.0 km (6:40 / km)

Another "pearl" in this string of beautiful days. Took the rocket out to Island Lake, north side. Jogged part way around the lake and back in perfect temps and sunshine:)
11 AM

canoeing (Island Lake) 1:00:00 [3] 6.0 km (10:00 / km)

Put in, right beside the new sign that says "This not the Island Lake entrance". I didn't see it on the way in because I was carrying the canoe. It was a bit late on the way out, but no one came after me. I do have a pass at least.
There was a steady south southwest wind that nudged me down the east arm, then fought me a bit on the way back up but it was a lovely solo paddle. Then a short stop and chat with Bash on my way home. Dances With Dirt sounds like it'll be fun. Personally, I think she should pull out the motorcycle mama costume she once donned for the Wild Boar. It would suit Hell. Kind of Hell's Angel-ish.
2 PM

roller ski (road) 40:00 [3] 8.0 km (5:00 / km)

The street sweeper went by today so I took the opportunity to ski on clean pavement while the neighbourhood streets were quiet. Felt nice to "glide" but a bit hard to think too much about winter on a late summer day like this one!

Wednesday Sep 18 #

10 AM

canoeing (Palgrave) 1:00:00 [3]

Another clear, sunny, late summer day. Took the red rocket to Palgrave Pond and had a nice solo paddle. As soon as I got on the water an huge osprey lifted off the water, followed by another one, screeching. They were so close and so big. Then 2 green herons on a row flew by. It was pretty cool.
Paddled up river under under hwy.50 a little ways.
30 min. steady paddle
10 x 2 min. hard with 30 Sec. rest

trail Run (Palgrave) 15:00 [3]

It always amazes me how many times I've found a place nearb, where I've never been. Took the trail under the hwy. at Palgrave Pond and jogged the loop from the dam, along the river, over a bridge and back to the pond. It was so pretty and pleasant. I'd only ever done the bit on the north side. There's so much right nearby.

Tuesday Sep 17 #

12 PM

cycling (road/rail trail) 2:10:00 [3] 51.0 km (2:33 / km)

Such a splendid September summer day! Goose and I biked up to the rail trail and over to Tottenham. Had a coffee and rode home:)
6 PM

hiking (Bolton Camp) 1:30:00 [3]

Nice evening hike with the ladies from Gunda's on the paved ravine to Bolton Camp. Did the full camp loop and then back through the subdivision. Margo is amazing. She's 80 and trundles along with us happily. Inspiring.

Monday Sep 16 #

2 PM

swim 50:00 [3] 2.2 km (22:44 / km)

Grey dreary day. But a good swim.
250 fr, 50 kick
500 fr, 50 kick
250 pull, 50 kick
300 pull, 50 kick
3 x 100 drill/50 kick
4 x 25 on 30 secs., 50 kick
100 IM cool down

Sunday Sep 15 #

7 PM

plyo jumps intervals 35:00 [4]

Wet day. Luckily it started at the end of the Terry Fox Run. Tman did very well. New PB of 4.5 km - with some cajoling. He did do some running even. He quite enjoyed the pancakes and sausages afterward even though they were getting soggy in the rain. And he raised $1000 on his donation page!

The rain let up late in the day and cabin fever sent me out for some movement. Jogged 10 min. around the park then did some mobiility drills
sprints:
10m, 15m, 20,20, 15 ,10 10 sec. rest after each
4 x 30m, 3 x 40 m, 2 x 50m, 1 x 60m

jumps in sand
2 x 10m - 2 foot broad jumps, 2-1-1 foot sets x 2 x 10m
2 x 3 spike approaches
2 x 10sm ide slides, 2 x x-overs
8 PM

core strength.flexibiity 40:00 [3]

abs/back ex. , planks, push ups, bridges
long yoga-like stretches

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