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Saturday, January 19, 2013

WEEK 16 DRIVE TO NB FOR CRSE

MONDAY 14 JAN 2013
0730-0830 Spin Pyramid Z3 Trg
0830-0900 Crossfit WOD Upperbody
0900-0930 Mobility Trg Plan

1200-1300 Swim 2.4k Sighting/Head up drills

TUESDAY 15 JAN 2013
0615-0700 2k Swim T9 (as many lap as possible in 9 mins) 725m
0700-0730 Core Trg
1300-1400 7k Run Minute Madness

WEDNESDAY 16 JAN 2013
0530-0630 Spin mid, top Z3 & Max effort trg
0630-0730 Crossfit WOD very tuff, check out the picture


















0730-0745 Mobility trg (legs & shoulders)

Then got to drive to CFB Gagetown, a great 12hrs of my life I will never have back.  I stopped in Montmagny around Quebec City for the night, got a nice room for less then 100$ no credit card involve and free coffee.  Then went to a Cafe where you can have coffee served in a bowl, check it out.


















THURSDAY 17 JAN 2013
0530-0600 5K Run Z2
2000-2100 Core/Mobility trg

FRIDAY 18 JAN 2013
Pre test for the crse, (all good)
1830-1930 Spin Z2 Active Recovery
2000-2100 2.2k Swim Z2 Active Recovery

SATURDAY 19 JAN 2013
0800-1000 4.4K Swim Fartlek trg
1830-1930 Spin Seated Climb trg
1945-2015 5k Run Z2 Active Recovery

SUNDAY 20 JAN 2013
0900-1000 Ski