Training Log Archive: coach ldIn the 7 days ending Nov 7, 2020:
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Saturday Nov 7, 2020 #
11 AM
mtbike 1:10:00 [3] 15.0 km (4:40 / km)
Another ridiculously warm day for November! Soft, sunny, gentle breezes. Crazy.
Met up with Bash and Bent in Albion for a very pleasant, civilized ride. It was busy by 10:30 there. Apparently a movie was being filmed, but there were lots of families having picnics, and groups of mt. bikers. It was like summer, without any leaves on the trees. We did the northeast hardwood loops and then the northwest pine trails. It was a nice ride:)
Then it was back to chores - outdoors ones since it was so warm. Cleared out the shed.
Met up with Bash and Bent in Albion for a very pleasant, civilized ride. It was busy by 10:30 there. Apparently a movie was being filmed, but there were lots of families having picnics, and groups of mt. bikers. It was like summer, without any leaves on the trees. We did the northeast hardwood loops and then the northwest pine trails. It was a nice ride:)
Then it was back to chores - outdoors ones since it was so warm. Cleared out the shed.
Friday Nov 6, 2020 #
8 AM
cycling (class) 40:00 [3]
10 min. bouts on the stationary bike with weights in between
1. easy warm up
2. steady spin
3. 5 min. steady, 4 x 30 sec. hard/30 sec. easy, 4 x 20hard/easy, 4 x 10 hard/easy, cool down
4. 5 min. steady, 2 min. stronger, 1 min. rest, 1:30 faster/ i min. off, 1 min. faster, 1min. off, 30 sec.sprint, cool down
Feeling chuffed that I can go at least as hard as 5 out of 6 of the grade 12 boys in this class.
1. easy warm up
2. steady spin
3. 5 min. steady, 4 x 30 sec. hard/30 sec. easy, 4 x 20hard/easy, 4 x 10 hard/easy, cool down
4. 5 min. steady, 2 min. stronger, 1 min. rest, 1:30 faster/ i min. off, 1 min. faster, 1min. off, 30 sec.sprint, cool down
Feeling chuffed that I can go at least as hard as 5 out of 6 of the grade 12 boys in this class.
core/upper body strength (weights) 50:00 [3]
1 set of each, 1-12 reps, @ 10lb. dumbbells after each bike set:
- Chest flys
- one arm concentration curl each side
- back flys
- triceps ext. overhead
- lateral arm raises
- biceps curls
- push ups with one arm row
- tricep kickbacks
- hammer curls
- shoulder press
planks, side planks
stretch
- Chest flys
- one arm concentration curl each side
- back flys
- triceps ext. overhead
- lateral arm raises
- biceps curls
- push ups with one arm row
- tricep kickbacks
- hammer curls
- shoulder press
planks, side planks
stretch
2 PM
cycling (road/rail trail) 1:30:00 [3] 31.0 km (2:54 / km)
Such a warm day again, soft and sunny like September. Got up to 18c. Had to get out and enjoy it. Rode Duffy's to Castlederg, over to Centreville Creek, up to the rail trail, back east to Humber Station and home. It was lovely.
Thursday Nov 5, 2020 #
2 PM
canoeing (Humber) 1:15:00 [3] 7.0 km (10:43 / km)
Another weirdly warm day for November but not bright and sunny and windy like yesterday. Very grey and still. Goose and I paddled from Susie's down to the old Woodside Park site. Saw some deer, ducks, herons and muskrats . It was so warm I felt the need to jump in. It was a "legal" swim, 25 strokes:). It was cold water, warm air.
Then we took out, and portaged up the massive. steep hill to Kirby Sideroad. I warmed up.
Then we took out, and portaged up the massive. steep hill to Kirby Sideroad. I warmed up.
7 PM
core strength.flexibiity (birthday test) 40:00 [3]
10 x ab/core ex. 61 each
3 sets of push ups = 61 (couldn't do many at a time because my thumbs hurt too much)
long stretch routine then:
splits both sides
handstand - long enough for a photo, for my friend who, 40 years ago, said "you know, some day you're not going to be able to do that anymore"
I am currently her "Emotional Support Canadian" as she suffers through this insane American election, so the photo was a good distraction
3 sets of push ups = 61 (couldn't do many at a time because my thumbs hurt too much)
long stretch routine then:
splits both sides
handstand - long enough for a photo, for my friend who, 40 years ago, said "you know, some day you're not going to be able to do that anymore"
I am currently her "Emotional Support Canadian" as she suffers through this insane American election, so the photo was a good distraction
Wednesday Nov 4, 2020 #
1 PM
trail Run (Albion Hills) 40:00 [3] 5.0 km (8:00 / km)
What a day! Clear blue skies as far as you could see, warm sunshine, it got up to 20c! Did a trail run/shuffle in Albion before meeting up with Mrs. Huet to ride. It was lovely
2 PM
mtbike (Palgrave) 1:30:00 [3] 18.0 km (5:00 / km)
Met Mrs. Huet on the rail trail at Humber Station and we rode over to Palgrave and did some loops there. She isn't really a technical mt. biker and has a sore shoulder so we did more double track than single, and she fell:(
But we had a nice ride and chat on a gorgeous day.
But we had a nice ride and chat on a gorgeous day.
3 PM
roller ski (Cedar Mills) 25:00 [3] 6.0 km (4:10 / km)
Stopped for a short roller ski in Cedar Mills on the way home. It was just too nice out to not stay outside longer.
Tuesday Nov 3, 2020 #
4 PM
mtbike (Bolton Camp) 1:00:00 [3] 11.0 km (5:27 / km)
Rode to Susie's to go for a walk then rode over to Bolton Camp and checked out the trails. Not technical but a fair few hills. The new trail is now covered with gravel but there's still construction going on in the central area. It's a nice piece of property though. 300 acres of beautiful hardwood ravines and hills right in Bolton.
Monday Nov 2, 2020 #
9 AM
cycling (stationary) 45:00 [3]
Supply teaching today. Had a fitness class with gr.10 boys - very spread out in the cafeteria. Each had a stationary bike and a pair of 10 lb. dumbbells.
3 rounds:
15 min. bike > 10 upper body weight exercises, 10reps each, x 3 sets
3 diff. types of biceps curls
2 types of triceps ext.
2 types of fly exercises
lateral arm raises
push ups with a row
shoulder presses
Then some core exercises and a stretch.
They were done at round 2, and it was getting pretty sloppy. Nice guys though
all wore their masks no problem. Staying 2 m apart took some reminders.
Then we sold our house.
3 rounds:
15 min. bike > 10 upper body weight exercises, 10reps each, x 3 sets
3 diff. types of biceps curls
2 types of triceps ext.
2 types of fly exercises
lateral arm raises
push ups with a row
shoulder presses
Then some core exercises and a stretch.
They were done at round 2, and it was getting pretty sloppy. Nice guys though
all wore their masks no problem. Staying 2 m apart took some reminders.
Then we sold our house.
Sunday Nov 1, 2020 #
8 AM
trail Run (Bruce Trail) 35:00 [3] 4.0 km (8:45 / km)
Wet, wet day but still mild this morning and not windy but not crazy when I was out. Ran the trail from 91 along the top of the escarpment north and then back. Then it was back to the swap.