Semester 1: Super Fit Log

Date	Activity	Description	Intensity	Time (min)	Food /10	Mood /10	Sleep (hours)
Sept.8/11	Jethro Tull	Circuit Training Including: 25 sprints, 25 pushups, 25 squats, 25 sit ups	10	~4:50	10	10	8
Sept.09/11	Squash	Against Eric and Delyth- won 1 lost 1	9	75	9	10	9
Sept.10/11	Mountaineering	Went to Tumbledown with my dad	4	180	10	9	7
Sept.11/11	Hiking	Went to swiss meadows for a Marmot/ brochure shoot	6	270	10	4	8
Sept.13/11	Run	8 km. to Golf Course and back to RSS- pacing for same pace for 45 minutes	8	45	7	9	8
Sept.15/11	Walk	10 km.- Macpherson mountain bike trail	3	120	10	7	9
Sept.16/11	Bike	7 km. to school is easy, 7 km back is not…	5 there 10 back	45	10	9	9
Sept.17/11	Mountain bike	Frisbee ridge trail with my mom Extremely cold!	9	180	9	10	9
Sept.18/11	Biked	Into town and back	5 there 10 back	45	10	10	9
Sept.20/11	Circuit	Lunges, stair runs, push ups, sit ups completed nearly 14 cicuits! (10 meters of lunges from the 14 mark)	10	15	10	10	8
Sept.22/11	Bike	To and back from school	5 there 10 back	45	9	1	9
Sept.23/11	Bike	To and back from school	5 there 10 back	45	10	7	8
Sept.25/11	Hike	Hiked up Summit Trail to Balsom Lake and back down	8	240	10	10	10
Sept.27/11	Circuit	Stair runs, chair ‘lifts’, throw ball and squat, jump rope, box jump, push ups, sit ups With one minute breaks in between- were told not to keep track of how many of each we did	10	20	9	10	8
Sept.28/11	Run	Green belt	10	19 45 s.	7	10	8
Sept.29/11	Run	5 k loop	10	28	6	10	8
Oct.01/11	Hike	14km From Balsom Lake to Eva lake and back	5	240	10	10	10
Oct.02/11	Mountain Bike	In the Macpherson Trails	7	60	10	10	10
Oct.04/11	Run	Up past Illecillewaet Bridge and back- including 3x200 meter sprints	7 run 9 sprints	30	9	9	9
Oct.05/11	Run race	5.5 km- up by 5 k loop, plus some extra- 12th place	10	28	10	10	10
Oct.06/11	Bike	20 km. to Mt. Cartier trail and back	10	40	10	10	8
Oct.06/11	Bike	Home from school- extremely painful lower back!	4	50	6	8	8
Oct.08/11	Run	14 km on the Macpherson Trails	7	60	10	11	11
Oct.11/11	Run	8 km. on Macpherson Trails	9	45	10	9	9
Oct.14/11	Swim	For superfit- at pool: Included a circuit: 10 push ups, 10 situps, swim and touch walls, swim against lazy river (completed 7 times in time given) Also, swam 20 laps of pool (including just kicking, just pulling, freestyle, dolphin kick, breaststroke)	8	60	9	9	9
Oct.15/11	Mountain Bike	Dolan Creek Trail – Mt. Macpherson	6	120	10	10	9
Oct.16/11	Mountain Bike	Dolan Creek Trail – Mt. Macpherson	7	90	10	10	8
Oct.18/11	Run	8km.on Macpherson trails	9	45	10	10	10
Oct.20/11	Swim	For superfit- at pool: Included a circuit: 10 push ups, 10 situps, swim and touch walls, swim against lazy river (completed 7 times in time given) Also, swam 20 laps of pool (including just kicking, just pulling, freestyle, dolphin kick, breaststroke)	8	60	10	9	9
Oct.22/11	Run	8 km. on Macpherson trails	9	60	8	9	8
Oct.23/11	Run	8 km. on Macpherson trails	10	45	8	8	8
Oct.25/11	Run	x-country valleys- 4.3 km.	10	23	9	9	9
Oct. 26/11	Run	8 km. on Macpherion trails	9	42	10	10	9
Oct.27/11	Pilates	With superfit	4	60	8	8	9
Oct.27/11	Run	8 km. on Macpherson trails	9	45	9	9	10
Oct.28/11	Climbing	In our climbing gym	5	30	9	9	9
Oct.30/11	Run	At Trans-Canada Fitness	10	45	8	8	9
Nov.01/11	Gym	Super-fit workout	7	60	9	9	9
Nov.02/11	Gym	Run	8	60	8	8	9
Nov.03/11	Run	8 km. on Macpherson trails	8	60	8	9	9
Nov.03/11	Gym	Super-fit workout (went easy due to provincials)	4	60	8	8	8
Nov.05/11	Run	X-country provincials	10	26	5	7	6
Nov.08/11	Gym	Superfit workout	8	60	8	8	8
Nov.10/11	Gym	Superfit workout	8	60	7	9	9
Nov.10/11	Weights	At school	6	60	8	10	8
Nov.11/11	Run	At Trans-Canada Fitness	9	30	8	9	9
Nov.12/11	Run	At Trasn-Canada Fitness	8	40	8	9	9
Nov.13/11	Gym	Bike/elliptical trainer	7	45	9	10	9
Nov.15/11	Gym	Superfit workout	8	60	9	8	9
Nov.17/11	Gym	Superfit workout	8	60	9	8	9
Nov.19/11	Ski Tour	At the Gorge	6	240	9	9	7
Nov.20/11	Downhill ski	At RMR	5	360	9	10	8
Nov.21/11	Squash	Monday night junior lessons	8	90	9	9	10
Nov.22/11	Gym	Transcanada	5	60	8	10	9
Nov.24/11	Gym	Transcanada	5	60	9	10	9
Nov.27/11	Downhill ski	At RMR	5	360	9	10	9
Nov.28/11	Squash	Monday night junior lessons	8	90	9	9	10
Nov.29/11	Gym	Transcanada	5	60	9	9	10
Dec.1/11	Gym	Transcanada	5	60	9	10	10
Dec.3/11	Ski tour	Skiied to Urs’s Ridge in Rogers Pass	8	480	9	9	7
Dec.4/11	Skiing	Down hill at RMR	5	480	9	8	9
Dec.5/11	Squash	Monday night junior lessons	8	90	9	9	10
Dec.6/11	Gym	Transcanada	5	60	9	9	7
Dec.8/11	Gym	Transcanada	5	60	9	10	8
Dec.13/11	Gym	Transcanada	5	60	9	8	9
Dec.15/11	Gym	Transcanada	5	60	9	8	8
Dec. 18 to 23/ 11	Skiing at RMR	Downhill and ski lifts	5	2160	8	9	8
Dec.26/11	Snow shovel	Opening day shovel… it snowed…	8	180	7	10	10
Dec.27/11	Snow Shovel	…And it kept snowing…	7	60	9	9	9
Dec.28/11	Ski tour	Carnes creek and other various tree runs- 5500 vertical feet	8	360	9	9	9
Dec.29/11	Ski tour	Carnes creek and various tree runs 5500 vertical feet	8	480	10	9	8
Dec.30/11	Snow shoe	Jumps up to 15 feet. Charlotte landed on and broke a tree! She was fine	7	120	9	9	9
Dec.31/11	Snow shovel	It snowed 80cm in the last 3 nights!!	7	120	9	10	8
Jan.1/12	Ski Tour	Tumbledown- East slopes- main slope- goat peak- ledges- soccer field- home 6000 vertical feet	8	480	8	8	9
Jan.2/12	Ski hill	RMR	5	180	9	9	8
Jan.3/12	Jethro Tull	Double Jethro! 10 minutes 4 seconds	10	10.04	10	9	7
Jan.5/12	Circuit workout Olympic weight	Scored 476 points on the circuit	10	20	9	10	10
Jan.8/12	Ski tour	Up to Penguin knoll	7	70	8	8	9
Jan10/12	Beep test and Olympic weight	Ran a 10 on the 6-8-10	7	55	9	9	8
Jan.12/12	“Isayla” Superfit workout and Olympic weight lifting	Almost completed 7 sets of the new benchmark workout!	10	15	8	10	8
Jan.14/12	Snow shovelling	It seems to snow a LOT at the chalet	7	120	10	10	7
Jan.15/12	Snow cave making!	The epic snowcave begins! Started by making 20 ft. long tunnel… (Future hallway)	8	150	10	9	9
Jan.17/12	Olympic weights and 6-8-10 beep test	O.W. practiced the catch from above the knees Ran a ten on the beep test	8	50	10	8	8
Jan.19/12	Circuit (race)	First: touched far wall, 10 pushups, ran back, 10 sit-ups, touched net, ran school stairs (team came first) Second: 10 burpees, loop of school, leap frog gym length and back (we killed it!)	9	45	10	9	9