March 2016/2017 Capital City Rec Hockey League (Playoffs)


Thu 16th, (Game #2) 1 Goal & 1 Assist
@ 10:30pm, Kinsmen arena Rangers vs. Garbage Goals (L 3-2) My goal was of the high light reel type where I stole the puck at our blue line and went wide along the boards and deked their defence men out and stick handled around their goalie's attempt to poke check me and I put it in the empty net. My assist I just centred it from behind the net and we battled to score. We only had three defence men and five forwards tonight so it was more than half the game each player played. We went down three nothing. We really needed the intermission as in the third period we got two goals and made it really close at the end. Both goalies played really well. We out shot them 39 to 36. We lost the best of three series and our season is now finished. Howard C 1G. Javan M 1A.

Fri 10th, (Game #1) 1 Assist
@ 10:30pm, Garrison Army Base arena Rangers vs. Garbage Goals (L 3-2) On my assist it was early in the game and off the face off I stick handled and lost control of the puck and James S was right behind me and he took the puck went in and scored. One of the big differences why we lost I thought was we took four penalties and they only took one. We were down 3-1 after first period. We tried our best and did not give up. Our goalie Blake M was very solid between the pipes as we were out shot 39 to 21. James S 1G. Rob H 1G. Andy R 1A. Robin M 1A. Michael C 1A.  

March 2016/2017 Capital City Rec Hockey League


Wed 1st, (Game #25)
@ 7:30pm, Garrison Army Base arena Rangers vs. Knights (L 3-2) To start the game we had five forwards. I played centre for the game. Part way through the first period our other forward came and then we had two lines. We took two penalties in the first period and we could not find our rhythm as we were down two nothing. The second and third periods were a little bit better however we could not sustain an offensive zone attack and instead had chances off the rush and that was it. Our Goalie Ryan L held us in there as we were outshot 38 to 33. Rob H 2G. Alex H 1A.

March 2017 Training


Sat 25th, Spin @ home for 1 hour 30 minutes (2 x 15 Minute Threshold) Average heart rate =153 Max =178, Avg Rpm =86, Km's 37

Sun 19th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =131 Max =142, Avg Rpm =92, Km's 36

Sat 18th, Spin @ home for 1 hour 30 minutes (2 x 10 Minute Threshold) Average heart rate =145 Max =186, Avg Rpm =88, Km's 40

Sun 5th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =127 Max =146, Avg Rpm =94, Km's 36

Sat 4th, Spin @ home for 1 hour 30 minutes (60 Minute Tempo) Average heart rate =148 Max =175, Avg Rpm =90, Km's 42

Thu 2nd, Spin @ home for 1 hour 30 minutes (60 Minute Tempo) Average heart rate =146 Max =181, Avg Rpm =90, Km's 41

February 2016/2017 Capital City Rec Hockey League


Sat 25th, (Game #24) 1 Goal & 1 Assist
@ 11:15pm, Knights of Columbus arena Rangers vs. Southside Samurai (W 4-3) My goal I had a great chance in front and their goalie made a nice save and the puck went to the corner and I got there first behind the goal line and made a hard centering pass out front and it banked off their goalies skate and in and that was also the game winner. My assist I got a great pass and I flubbed it in front so lucky I was that it went to Dallas H who scored. We fell behind two nothing. We started to skate harder as the game went on. Our defence blocked lots of shots. We snapped a four game losing streak. Blake M was solid in the net for us because we were outshot 31 to 23. Rob H 2G. Dallas H 1G & 1A. Harry A 1A. Howard C 1A. James S 1A.  

Fri 17th, (Game #23)
@ 8:30pm, Garrison Army Base arena Rangers vs. Voodoo (L 8-3) We played a little bit better tonight than our last game. Our first period we did not play well as a team. Their team beat us to the loose pucks pretty much all game. We had a hard time to get it out of our own zone. Their team had good puck support. We got out shot 30 to 17. Michael C 1G & 1A. James S 1G. Daniel D 1G. Rob H 1A. Javan M 1A. Alex H 1A. Robin M 1A.    

Mon 13th, (Game #22) 1 Goal
@ 10:00pm, Coronation arena Rangers vs. Hellbilly Rebels (L 10-1) I scored my goal on a nice cycle play down low and I was in front of the net and just tapped it in. From there it was tied and looked ok for us. We stopped moving our feet and we really struggled to get the puck out of our own end. Our Goalie Ryan L kept the score where it was and it could have been worse as we were out shot 40 to 15. Javan M 1A. Howard C 1A.

Wed 1st, (Game #21)
@ 10:30pm, Coronation arena Rangers vs. Fury (L 4-2) I did have a few chances tonight to score. In the first period we as a team were not skating as well as we know we can and after the first period we were down three nothing. we played better in the second period and in the third period we had the better scoring chances. Our Goalie Ryan L kept the score close as we were out shot 41 to 27. Rob H 1G. Howard C 1G. Alex H 1A. Michael C 1A. Harry A 1A.

February 2017 Training


Sun 26th, Spin @ home for 1 hour 30 minutes (2 x 25 Minute Tempo) Average heart rate =143 Max =165, Avg Rpm =90, Km's 40

Sun 19th, Spin @ home for 1 hour 30 minutes (Zone 1/2 + Spin Drills) Average heart rate =138 Max =154, Avg Rpm =88, Km's 34

Sat 18th, Spin @ home for 1 hour (2 x 20 Minute Tempo) Average heart rate =146 Max =174, Avg Rpm =88, Km's 26

Sat 11th, Cross Country Skiing (Skate style) for 1hr @ Goldbar Park. Average heart rate =149 Max =186, Elevation gain 515 ft. Km's 10

Sun 5th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =143 Max =155, Avg Rpm =86, Km's 33

Sat 4th, Spin @ home for 1 hour 30 minutes (2 x 15 Minute Tempo) Average heart rate =141 Max =165, Avg Rpm =80, Km's 37

January 2016/2017 Capital City Rec Hockey League


Sat 28th, (Game #20)
@ 5:15pm, Russ Barnes arena Rangers vs. Garbage Goals (L 1-0) I didn't play that well tonight. In the third period I got cross checked hard from behind from their defence men and I got up and did the same to him and then he started to swing at me and the referee held him back to stop it. I got four minutes in penalties and it should have only been two. I usually don't do that. I made some really bad passes. It felt like our team was not skating as well as we normally can. They out played us for the most part. The game could have gone either way. They out shot us 14 to 11.  

Tues 24th, (Game #19) 1 Goal
@ 10:30pm, Coronation arena Rangers vs. Admirals (W 3-1) On my goal also the game winning Howard C passed it across to the front of their net and Andy R poked it free and I spun around a wired a hard snap shot off the post and in with only a minute and a half left in the third period. They out played us. we fought back as I thought we played a lot better in the third period. Our defensemen did a really good job of keeping their players to the out side. Our goalie Blake M was solid as we were out shot 27 to 17. Andy R 1G & 1A. Rob H 1G. Robin M 2A. Howard C 1A.   

Tues 17th, (Game #18) 1 Assist
@ 10:30pm, Coronation arena Rangers vs. Knights (L 3-1) On my assist our defence men Andy R made a nice play at their blue line to get me the puck in the slot and I passed it to Michael C who had a really nice back hand shot go top shelf. In the first period my legs felt like rocks and I was not passing the puck good. The next two periods I got my legs moving and made a few nice plays. The first period they out played us and we only had three shots. We played a lot better in the second and third periods however most of our chances were one and done with no sustained pressure. We got out shot 25 to 19 and our goalie Ryan L was a big reason why the score was respectable. Michael C 1G. Andy R 1A.

Mon 9th, (Game #17) 1 Assist
@ 10:00pm, Crestwood arena Rangers vs. Southside Samurai (W 4-3 in S/O) For my assist Harry A passed it to me around the boards and I went behind the net to centre it out front to Michael C who tapped it in. This game was a fast paced game with end to end action. Their team collapsed in front of their own net really well making it hard to get good scoring chances. The turning point was late in the third period game was tied and our goalie Ryan L made a huge save on a two on one. It went to three on three over time where no one scored. In the shoot out we went through seven shooters on our team and still tied and I had a chance to win it for us, so with the game on my stick I went in with lots of speed faked my shot just slightly and it opened up the five hole and I snapped it in. We out shot them 30 to 28. Javan M 1G. Rob H 1G. Michael C 1G. Harry A 2A. David J 1A. Alex H 1A.    

Fri 6th, (Game #16) 1 Assist
@ 8:30pm, Garrison Army Base arena Rangers vs. Voodoo (L 5-2) For my assist we were cycling the puck down low and Javan M passed it to me and I passed it back to the point where Bruce C took a slap shot to score. We got out played tonight. We had a really hard time clearing the puck from our own zone and they were able to keep us hemmed in for long periods of time. Our goalie Ryan L was very solid and kept us in the game as we were out shot 31 to 25. Javan M 1G & 1A. Bruce C 1G. Robin M 1A.  

January 2017 Training


Sun 29th, Spin @ home for 1 hour (Zone 1/2) Average heart rate =127 Max =151, Avg Rpm =89, Km's 23

Sun 22nd, Spin @ home for 1 hour 30 minutes (Zone 1/2 + Spin Drills) Average heart rate =142 Max =169, Avg Rpm =83, Km's 35

Sat 21st, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =141 Max =166, Avg Rpm =81, Km's 35

Sun 15th, Spin @ home for 1 hour (Zone 1/2) Average heart rate =136 Max =152, Avg Rpm =86, Km's 22

Sat 14th, Spin @ home for 1 hour 30 minutes (Zone 1/2 + 7 Spin Ups) Average heart rate =145 Max =169, Avg Rpm =86, Km's 33

Sat 7th, Spin @ home for 1 hour 30 minutes (Zone 1/2 + Spin Drills) Average heart rate =136 Max =159, Avg Rpm =85, Km's 33

Sun 1st, Spin @ home for 1 hour (Zone 1/2 + Spin Drills) Average heart rate =126 Max =152, Avg Rpm =84, Km's 24

December 2016/2017 Capital City Rec Hockey League


Thu 29th, (Game #15) 1 Goal
@ 8:00pm, Clare Drake U of A arena Rangers vs. Fury (W 2-1) For my goal James S got the puck down low along the goal line and centred it out in front and I had my stick down on the ice and their defence men pushed me forward and the puck hit my stick and just barley crossed over the line. It took me a little bit to get my legs going as I had a great holiday with family and great food. They scored in the first period. The turning point came in the second period as out goalie Ryan L stopped a short handed break away and one more later five on five and that was huge. We scored twice in the third period and just managed to hang on as the final minute we took a penalty and they pulled their goalie. They out shot us 36 to 22. Howard C 1G. James S 1A. Alex H 1A. Michael C 1A.      

Mon 19th, (Game #14)
@ 8:30pm, Rexall Place arena Rangers vs. Garbage Goals (W 4-2) I had two great scoring chances and their goalie robbed me. I had a couple terrible back hand passes that were intercepted. Our Defence Men did great by not allowing second chances in front of our net and Harry A was solid as their forwards could not get by him. The game was fairly even with both teams having momentum at times. We out shot them 30 to 26 and I would say we had more scoring chances. James S 3G. Ryan L 1G & 1A. Javan M 1A. Patrick G 1A. Evan R 1A. Rob H 1A. Daneil D 1A.   

Tue 6th, (Game #13) 1 Assist
@ 10:45pm, Knights of Columbus arena Rangers vs. Admirals (L 4-3) I got my assist late in the third period as I got the puck from the corner and sent it to the net and it was a scramble in front before Javan M put it in. The game was fairly even with not a lot of scoring chances for both teams. The difference was they scored twice on the power play including once when I took my first penalty of the year. We took five penalties in total. We did mount a late come back with a couple minutes left in the game. We out shot them 19 to 18. Ryan S 1G & 1A. Javan M 1G & 1A. Cameron B 1G. Bruce C 1A. Brendan M 1A.   

December 2016 Training


Mon 26th, Went to gym @ the Meadows for 40 minutes did legs, core, arms. Road the bike for 1 hour (Zone 1/2), Km's 25 

Sat 24th, Spin @ home for 1 hour (Zone 1/2 + 7 Spin Ups) Average heart rate =138 Max =161, Avg Rpm =89, Km's 25

Fri 23rd, Went to gym @ the Meadows for 50 minutes did legs, core, arms. Road the bike for 1 hour (Zone 1/2), Km's 24   

Thu 22nd, Went to gym @ the Meadows for 50 minutes did legs, core, arms. Road the bike for 1 hour (Zone 1/2), Km's 25 

Sun 18th, Spin @ home for 1 hour 15 minutes (Zone 1/2 + 7 Minutes Isolated Leg) Average heart rate =142 Max =157, Avg Rpm =79, Km's 25

Sat 17th, Spin @ home for 1 hour 15 minutes (Zone 1/2) Average heart rate =143 Max =157, Avg Rpm =78, Km's 27

Sun 4th, Spin @ home for 1 hour (Zone 1/2 + 7 Spin Ups) Average heart rate =145 Max =182, Avg Rpm =88, Km's 25

Sat 3rd, Spin @ home for 1 hour (Zone 1/2 + 7 Minutes Isolated Leg) Average heart rate =140 Max =155, Avg Rpm =84, Km's 24




26th @ the Meadows. Pic by Howard C
 

November 2016/2017 Capital City Rec Hockey League


Wed 30th, (Game #12) 1 Assist
@ 10:30pm, Glengarry arena Rangers vs. Knights (L 5-4) On my assist I just dumped the puck into their zone and their defence men missed it and James S came in to scoop the puck up and made a nice move around their second defence men to score. I made some really nice passes, and I also had a couple get picked off. I feel as if they did out play us tonight. In my opinion I think we tried our best and for just a small stretch we stopped skating hard and they took advantage. They out shot us 38 to 20. James S 1G. Michael C 2G & 1A. Howard C 1G & 2A. Robin M 2A.     

Wed 23rd, (Game #11) 1 Assist
@ 10:30pm, Coronation arena Rangers vs. Southside Samurai (L 6-1) On my assist I stole the puck just outside their blue line and skated in and passed it over to Ryan S and his shot went wide and hit the glass behind the net and took a funny bounce right back to him and it was a tap in goal. The first ten minutes they really out played us as we did not even register a shot on net. The final couple minutes of the first period we slowly started to skate faster and get a couple shots on net. The next two periods they were just a little bit faster of a team and deserved to win the game. Our goalie Ryan L was the reason why the score didn't get crazy as we were out shot 37 to 33. Ryan S 1G.

Fri 18th, (Game #10) 1 Goal
@ 8:30pm, Garrison Army Base arena Rangers vs. Voodoo (W 5-4) On my goal I was on the goal line beside the net and beat their defence men to the loose puck and my shot hit their goalies stick and banked in. We got out played in the early part of the first period. Then we scored three straight goals. They ended up coming all the way back and took the lead late in the third period. We came back and tied it up. We won in the shoot out. Our goalie Ryan L held us in the game as they out shot us 34 to 18. Robin M 1G & 1A. Bruce C 1G & 1A. Howard C 1G. Alex H 2A. Michael C 2A. Ryan S 1A.  

Mon 14th, (Game #9) 1 Goal & 2 Assists
@ 10:30pm, Clareview arena Rangers vs. Hellbilly Rebels (W 4-3) On my goal I got a perfect pass from Ryan S and I had some room to come closer to their goalie and I snapped a shot off the post and in. My fist assist I kept the puck in at the point and I shot it where Javan M battled hard to get the rebound and score. My second assist I turned the puck over just inside their blue line and I passed it to Ryan S and he fed it over to Javan M who got his hat trick. They had some really good defence men that could rush up the ice end to end and our defence did a great job in preventing them from getting too good a scoring chance. Our goalie Blake M was really solid tonight with great re bound control. We out shot them 39 to 24. Javan M 3G & 1A. Ryan S 3A.    

Tues 8th, (Game #8) 2 Goals & 2 Assists
@ 10:30pm, Coronation arena Rangers vs. Fury (W 6-1) On my first goal I was standing in front of the net like Ryan Smyth and tipped it in off a perfect shot from Robin M. My second goal I got a rebound right in front of the net. My first assist on the PP I passed it back to Dallas H and he scored from the blue line top corner. My second on the PP same shift I passed it right out in front to Michael C and he had a nice shot. Tonight our passing was crisp and clean as we passed to get out of our own zone and then passed really well in their zone to keep sustained pressure on. We out shot them 40 to 28. Ryan S 1G. Patrick G 1G. Dallas H 1G & 1A. Michael C 1G & 2A. Robin M 2A. James S 1A. Andy R 1A. Bruce C 1A.       

Tues 1st, (Game #7) 1 Goal
@ 10:15pm, George S Hughes South Side arena Rangers vs. Garbage Goals (L 5-3) I scored in the third period with ten seconds left off a good pass from Michael C and I had a really nice quick snap shot. The game shifted momentum back and fourth. Both Goalies made a lot of great saves. The turning point was with a few seconds left in the second period they scored on the power play to go up 3-2. They out shot us 37 to 32. Andy R 1G & 1A. Ryan S 1G. Cameron B 1A. Javan M 1A. Robin M 1A. Michael C 1A.