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Training Log Archive: coach ld

In the 7 days ending Mar 7:

activity # timemileskm+m
  skate ski5 8:08:00 28.27 45.5
  classic ski3 5:05:00 18.64 30.0
  circuit2 54:00
  hiking1 45:00
  weight room1 35:00
  volleyball1 30:00
  core strength.flexibiity1 30:00
  Total13 16:27:00 46.91 75.5

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Saturday Mar 7 #

7 AM

classic ski (Highlands) 1:45:00 [3] 18.0 km (5:50 / km)

Another sunrise ski - and it was glorious again! Completely clear sky, bright orange bed across the horizon and then as we got up the S-climb the sun popped up. It was cold again too at -13. Skied with Sue and Connie O. and we did much of the system in reverse. We only saw one group of 3 near the end so there were no head-on collisions. So fun to see everything in a different light, all sparkly with hoar frost, and go in a different direction. It was like we were in a totally different ski area.
10 AM

classic ski (lessons) 2:00:00 [3]

Beauty day, great snow happy adults taking lessons while jackrabbits had their final class and a teddy bear picnic:)
2 PM

skate ski race (ski-O) 48:00 [3]

Tarno organized a ski-O event at Scenic Caves this weekend. The "sprint" , 5km course was this afternoon. Talked Connie O. into doing it with me as she'd never done one. She dragged Dave along too (who is skate skiing better than he's walking with that badly frostbitten toe). Not sure how far we actually travelled but Connie and I had a blast. Made a few mistakes but corrected ourselves all by ourselves, and didn't cheat by skiing across fields or going the wrong way on trails. It was absolutely gorgeous out, the sun was brilliant, the snow was buttery and fast and the grooming was excellent as was the race organization. Afterward, it was just too awesome out to not go for a rip down Murphy's Romp, twice:). Such a great day.
6 PM

hiking (Clendeham Dam) 45:00 [1]

Hermes' birthday was today and Bob organized a bonfire-cookout on the banks of the Beaver River. It was a decent hike up river from the dam where we had a good fire, roasted wieners, bacon, bread dough, marshmallows and had birthday cake with a lovely group of people and their children. It got dark and the moon rose and was almost full, casting a magical pearly glow over the snow and river. So beautiful. Great end to a spectacular and fun-filled day!

Thursday Mar 5 #

8 AM

skate ski (school field) 40:00 [3]

Another brilliant blue-sky morning, and just below zero so there was definitely crust. I was supply teaching today so I cruised the crust on the school field before teaching. Bit bumpy but fun.
10 AM

circuit (classes) 34:00 [3]

Class fitness blasts x 2:
2 min, jog, 2 min, dynamic stretches
1 min. run, 4 x 30 sec. squats, lunges, push ups, calf raises
1 min. run, 2 min. "aerobics"
1 min. run, 4 x 30 sec. core: plank, crunches, scissors legs, leg lifts
1 min. jog
2 min. static strteches
12 PM

volleyball (class) 30:00 [3]

Some kids stayed after class to play 3 on 3 volleyball. It was pretty good:)
2 PM

circuit (class) 20:00 [3]

I was asked to do a circuit with a personal fitness class, and a run. So I set up 8 stations where we did 30 sec. of the exercise,/30 sec. skipping, x 2. before moving on.
It was hard but not insane. They were baked 1/2 way and none of them (gr.11 boys) was able to do it all. Yikes.

battling ropes, TRX pull ups, med ball wall tosses, bosu squats, mt. climbers, bench dips, push ups, lateral bench hops,

They couldn't believe I expected them to then jog around the block - maybe 800m.

Wednesday Mar 4 #

10 AM

core strength.flexibiity (classes) 30:00 [3]

Supply teaching, led some strength and flexibility.

weight room (strength/stability) 35:00 [3]


warm up - 10 min. bike
Cables, on one foot on Bosu ball, 2 sets:
Double pole x 20 each foot @ 60 lbs
triceps ext. x 20 each leg @ 50lbs

Cables, 2 sets each:
kayaking x 50 @ 60 lbs
canoeing x 25 @ 60 lbs each side

kettlebell:
squats x 20 @ 10 lbs, diagonal swings x 10 each side @ 10 lbs

hamstring curls x 2 sets @40 lbs

bosu ball - 1 foot, with weighted bar x 10 each foot
twists, teapots, squats

Tuesday Mar 3 #

Note

Spent a good 5 hours at Headwaters with Susie. Arrived at 6:20 and left at 11:20 this morning. She needed IV antibiotics because her leg gash was getting infected. The afternoon was spent trying to determine if and when home care was coming to administer the same thing at home for the next few days. A rest day - for the body, not the brain.:( Can't complain though , it was very good weekend of skiing.

Monday Mar 2 #

9 AM

skate ski (Highlands) 40:00 [3] 6.5 km (6:09 / km)

Soggy already by early morning. Was feeling pretty tired after a lot of skiing on the weekend. Did a short, slow skate and it was pretty sticky.

Sunday Mar 1 #

7 AM

skate ski (Highlands) 3:00:00 [3] 35.0 km (5:09 / km)

Had asked Kelly and Chanse if we could do a sunrise ski today since it was forecast to be clear. Kelly was all over - she got to ski before work:). So the Flowers, Elise and Mrs. Huet, Tanya and Bruce, Morrie, Sana and her mom, arrived at 6:30 and got out on the trail in time to see a veeery hot pink sun peep over the horizon just as we crested the hill to Larry's Glacier. So pretty and special. Worth the early wake up. Most of us skied together for a yellow loop then spread out to do our own thing in the brilliant sparkly bright morning sunshine and snow. It was still quite cold when we started and soft snow so it wasn't fast but it was gorgeous. It was an EFI ski with some extra loops, including a couple of the new Chancey's Fancy up at the top of the golf course. So fun!
10 AM

skate ski (lessons) 3:00:00 [3] 4.0 km (45:00 / km)

Good skate lesson and then 2 classic lessons in warming conditions but lovely.
2 PM

classic ski (Highlands) 1:20:00 [3] 12.0 km (6:40 / km)

One more ski while it was still pretty sweet conditions. It was getting warm and a bit sticky but supposed to be really warm and wet tomorrow so I did a nice classic orange loop with an extra bit. Think it was a 50k day:)

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