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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  XC skiing (classic)2 4:30:00 21.13(12:47) 34.0(7:56) 600
  Running2 2:40:00 11.58(13:49) 18.63(8:35) 280
  Biking1 2:00:00
  Total5 9:10:00 32.7 52.63 880
averages - rhr:47 weight:65.4kg
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Friday Dec 9 #

9 AM

XC skiing (classic) 2:30:00 [2] 18.0 km (8:20 / km) +150m 8:00 / km
shoes: Rossi X-ium

At SilverStar with Miles and Nicki. Got some great tips from an instructor friend of theirs. Did some loops of Meadow and Sidewinder trails.
My tips: above all, I need to work on my forward lean. Lean forward until I am about to fall. Lean forward as a plank, don't hinge at the waist. Also, at home, practice standing planks: lean forward as a plank while facing a wall until I'm about to fall forward into the wall. I need to get comfortable with being leaned this far forward. That should help me get some more speed for all of the work I am doing.
Also:
Start on ball of foot, and land on ball of foot, don't land with foot flat or heel down or shoot the foot forward. Land with hips forward on top of foot, not behind. Ankle should always be bent (except for the very end of the step off).
Keep glutes activated all the time, on both sides. This will also help prevent hinging at waist, and keep you from using your hip flexors which would mean your are shooting your foot forward.
On a slight downhill or flat, practice gliding as far as you can on one foot while pushing with both poles. Once you have to put the foot down, switch feet. Count how many times you have to switch feet within a certain distance. Work on reducing this number.
When poling, lead with the elbows. Likewise, the legs lead from the knee, not the foot.

As Nicki summed up the day, the three Bs: balls, bum, balance.

A fairly cold day. -15C or so, green wax worked well - had enough grip and great glide.
2 PM

XC skiing (classic) 2:00:00 [2] 16.0 km (7:30 / km) +450m 6:35 / km
shoes: Rossi X-ium

After a tasty lunch at Nicki and Miles', headed up Cross Mountain, Paradise, Comin' Round the Mountain, and back down. Tried adding a layer of blue wax when I was slipping a bit too much and it didn't feel quite as cold as on Sidewinder this morning. It helped just a little but also lost just a little glide. That said, the cold snow was sometimes a little coarse.
Then a hot tub party on the roof of their hotel followed by appies, beer, great stew, apple pie and whipped cream. Then got my butt kicked at Uno but we still need to playback the video on a very suspicious card fumble by Nicki where she dropped a bunch of cards and somehow came up with just one left in her hand.....

Wednesday Dec 7 #

Note

45 min massage. Some much-needed maintenance to balance out all the running and spinning. Focused mostly on legs plus some on hips and lower back.

Tuesday Dec 6 #

6 PM

Biking (Spin class) 2:00:00 [3]

Time trial

3 min: 288W, 288W (Tacx Flow, PowerTap)
20 min: 242W, 231W
An 8W increase from the previous Tacx Flow number at the beginning of October.

Monday Dec 5 #

Note
rhr:47 weight:65.4kg

16.0
6 PM

Running (trail) 40:00 [2] 4.0 km (10:00 / km)
shoes: IceBug

The Annual Glogg Run from Miles' house. A short/medium run in the dark and cold, followed by great visiting amongst the crowd of about 30 people with really good glogg, lemony lentil soup, fresh bread, etc.
Canmore is a pretty great place to be. So many good people, so many good friends.

Sunday Dec 4 #

10 AM

Running (Trail) 2:00:00 [2] 14.63 km (8:12 / km) +280m 7:29 / km
shoes: Salomon Propulse 2nd pair

Canmore Trail Culture group run.
Only 8 of us showed up today. Lots of snow flying around and about 5-10 cm of untracked powder on the trail. High Rockies Trail starting from the dam and heading south. The corners south of Driftwood have bigger berms than I originally remember and a few whoop humps in between... Maybe this will be more fun for mountain biking than I originally thought.
Had wanted to do a long slow run but it wasn't a big enough group to split into different paces, so the pace was somewhere between slow and tempo. Still good.
Snowing while we ran, had to shake off the pack and myself before getting in the car, I had accumulated a bit during the two hours.
Then an adventure on the way home. Emily's car had a flat tire and then the jack buckled and broke, all on a road with no cell coverage. Another vehicle stopped, his jack was great, and we were underway in no time.

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