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Saturday, January 05, 2013

WEEK 14 - GREAT NEWS

MONDAY 31 DEC 2012
Started the day with a great Breaky with my in-law.
1230-1315 Nice and relax Skate Ski at Fitzroy Harbour Provincial Park.
Then a great early evening dinner before going to the Nordic Spa to relax and celebrate the NYE 2013 count down.
TUESDAY 1 JAN 2013
Rest day with some special active recovery.  I like to call it "The Stella Woorkout"
This is a Stella Pull Forward:
and this is a Stella Launch & Catch

video

WEDNESDAY 2 JAN 2013
GREAT NEWS:  LEAP High Performance (Patricia Careau) and I have formalized our relationship, she will be coaching me to help reaching my professional goals.  The Training Program is coming together and some changes on the way I have been training will be applied for the best.  Thanks to Patricia and LEAP for their engagement in my goals and dreams and for the future hard work and success we will accomplish together.

0530-0630 Spin Seated/Standing Climb trg
0630-0730 Crossfit WOD (HSPU/Chin Ups)

THURSDAY 3 JAN 2013
0630-0730 PGH SPIN CLASS Z4 Seated Flat trg
0800-0830 5k Run no intensity
1200-1300 3k Swim 200's repeats

FRIDAY 4 JAN 2013
0530-0630 Spin Top Z2 intensity trg
0630-0730 Crossfit WOD (Tabata SHS/Burpees) Repeats for number
1200-1300 2.5k Swim 2000m pace work

SATURDAY 5 JAN 2013
0700-0900 Spin Top Z4 repeats trg (slow & fast feet)
0910-0940 5.7k Run variable pace Z2 repeats

SUNDAY 6 JAN 2013
Family day