Site:
http://ironfeathers.ca
Miles:
4287 total / 0 in 2017
Goal:

Harder. Better. Faster. Stronger. Live longer. Currently raising funds for Knowbility: http://ironfeathers.ca/donate/

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Derek logged 4287 miles.

Last workout almost 7 years ago. Help get them back on track!

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Entries

  1. FIT
    Body Attack 00:55

    Body attack class right after teaching RPM. Having some knee issues. Not good. Need to ice and rest today.

  2. VELO
    Spin Class 25 km 00:50 18.6mph pace

    First class on the new schedule lots of familiar faces. 19 ppl, all working hard. Doesn't get much better than that!

  3. FIT
    great Body Attack 00:55

    Excellent intensity in this workout... seriously. I'm really starting to like Body Attack, and I don't feel quite so uncoordinated now :)

    • Dan
      Dan

      Derek, where can I find body attack in Ottawa?

      almost 7 years ago Like

    • Derek F.
      Derek F.

      Hi Dan -- you can do a Body Attack class at any of the Goodlife Fitness clubs in Ottawa (the co-ed ones, for you...). Let me know if you need details -- i can point you in the right direction!

      almost 7 years ago Like

    • Dan
      Dan

      Thanks for the info! I am thinking of signing up for the Athletic Club (Orleans & Train Yards) this fall so I will be able to work on my swim training over the winter.

      almost 7 years ago Like

  4. FIT
    great Body Attack 00:55

    Did my second Body Attack class. So intense and such a great workout. Maybe I'll teach it someday :)

  5. VELO
    great Spin Class 25 km 00:50 18.6mph pace

    Last time I taught this class, we had 3 participants. This time, there were 9. Next week 27?

  6. VELO
    great Spin Class 25 km 00:50 18.6mph pace

    Had one of my trainees teach today, so I got to take the class. She did a fantastic job, and she'll be a fully qualified instructor very soon.

  7. FIT
  8. VELO
    great Spin Class 00:50

    Always feels great, really.

  9. VELO
    great Spin Class 25 km 00:50 18.6mph pace

    Ah, the lunchtime class. 16 people, all ready to work up an appetite. Glad they don't eat before class though.

  10. VELO
    Spin Class 25 km 00:50 18.6mph pace

    Great class today... Felt great. Definitely recovered from IronMan Lake Placid. Now need to start getting ready for some other races.

  11. FIT
    great TRX Power Stretch 01:15

    Did a TRX Power Stretch class and I was very impressed. I bought a TRX and I'm getting ready to step it up with my core fitness.

  12. FIT
    great Body Combat class 00:50

    Body Combat class at CanFitPro

  13. VELO
    great Spin Class 30 km 01:00 18.6mph pace

    Did the Race of Truth as part of CanFitPro. Kicked my butt. It was awesome.

  14. VELO
    great Spin Class 25 km 00:50 18.6mph pace

    Got to take an RPM class instead of teach it -- a little RPM 48. Awesome.

  15. VELO
    great Spin Class 25 km 00:50 18.6mph pace

    Lunch class was a blast today... Felt great and connected with the class

  16. VELO
    Spin Class 25 km 00:50 18.6mph pace

    Good to get back into the groove with a tough class. Effort was through the roof!

  17. RUN
    good Quick run 4 km 00:24 09:39 pace

    Quick run to the car dealership to pick up the car after some repairs.

  18. VELO
    good Spin Class 25 km 00:50 18.6mph pace

    Not a bad class -- I only had three people though. I must be losing my touch.

  19. RUN
    good Spin Class 25 km 00:50 03:13 pace

    First class back after doing IronMan Lake Placid. Feeling pretty good, but could really use a massage :)

  20. VELO
    good Spin Class 25 km 00:50 18.6mph pace

    Great class tonight -- small group of 20, but lots of energy.