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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  Biking3 6:01:00 54.49 87.7
  Resort skiing1 2:00:00
  Running2 1:30:00 9.2(9:47) 14.81(6:05)
  Hiking1 1:00:00 880
  Strength1 25:00
  Total8 10:56:00 63.69 102.51 880
averages - weight:66.9kg

Wednesday Mar 21 #

12 PM

Running (treadmill) 45:00 [1] 4.4 mi (10:14 / mi)
shoes: Hoka Stinson Evo

Easy treadmill run after last night's hard spin, at 5.9 mph, my old E1 pace. Felt fairly easy.

Tuesday Mar 20 #

12 PM

Running (Treadmill ) 45:00 [2] 4.8 mi (9:22 / mi)
shoes: Hoka Stinson Evo

Ramped up over the first 15 minutes, then did the next 30 minutes at 7.0 mph, my old LSD/E2 pace. Felt more comfortable at 7 mph than I have over the last few weeks getting back into running.
Stopped at 45 min in case more would leave me tired for spin class tonight.
6 PM

Biking (Spin class) 2:10:00 [3]


Warm up
10 x 40sec @ 5 minMAP, 20 sec easy
5 min easy
10 x 30sec @ 5minMAP, 30 sec easy
5 min easy
4 x 2.5 min@ FTP, 2.5 min easy
5 min easy
8 x 1 min big gear (MAP) < 80 rpm with last 10 sec standing, 1 min easy

Cool down

Monday Mar 19 #

12 PM

Hiking (Stairmill ) 1:00:00 [2] +880m
shoes: Hoka Stinson Evo

Mostly at 89 spm
1 PM

Strength (Weights and core) 25:00 [3]

Seated row
Chest press
Bicep curls
Tricep pulldowns
Myotatic crunch with 7.5 lbs
Cat vomit
Front plank 90 sec
Side planks 60 sec
Standing Russian twist with 35 lb plate, 2x60

Sunday Mar 18 #


3 PM

Biking (Rollers) 1:37:00 [3] 43.55 km (2:14 / km)

Class Homework from coach off TrainingPeaks
Avg cad 96 rpm
1:06 <170W
:31:30 170W-210W
Avg watts 138W

Saturday Mar 17 #

9 AM

Resort skiing (Alpine touring) 2:00:00 [2]

Not sure what time to log for this. Probably skied for a total of 5 hours?

Sunshine Village with Peter and we both hit Delirium Dive for our first time. I've been wanting the check out The Dive for quite a while. It is a double black diamond freeride skiing area with special access conditions. You must ski with a beacon, shovel, probe and partner. Thanks probably to the limited access, the snow doesn't get as skied up. Sunshine had a big dump on Thursday but most of the hill was a little skied off down to hardpack in the turns, with some chopped snow on top of moguls which was a bit hard from probably warming a little and then refreezing. Not super great conditions for a spoiled backcountry powder skier. However, in The Dive the snow was softer, more like soft moguls up top where the terrain concentrated skiers to a smaller area, then chopped powder lower down where it widens out, eventually giving way to chances for a few fresh tracks. A pretty cool experience "in bounds". Even though the Dive was steeper than the rest of the hill, today I found it easier to ski thanks to the softer snow. We did two laps even though it is a bit of a journey requiring three lifts to get back around and up again. It was worth it. I could have gone for one more later in the day but Peter was getting a bit tired. That said, he did ski stronger and better than me.
After our Dive laps, we met up with some friends from Canmore. As a fluke coincidence, one of their friends is my and Flight's strength coach (Ash) from the Repsol Centre. What a surprise! We enjoyed catching up on the lifts and skiing together. We exchanged stories about how impressed we are by Flight :)

Friday Mar 16 #


6 PM

Biking (Spin) 2:14:00 [3] 44.15 km (3:02 / km)

Did one of the homework training session from our spin class coach, via TrainingPeaks. Yep, this is my exciting Friday nIght, I'm so cool.

The prescribed warm up was only 20 minutes and I didn't feel ready to raise the intensity yet. I kept trying but still felt tired from previous workouts a couple of days ago (should have done a recovery workout the day after those harder workouts). After an hour, I figured this would just be a recovery ride, but then I decided to try one of the intervals. It felt gross but I more or less got it done, so I decided to do the rest.

About 1 hour of E2
Then 6 x 3 min high MAP, 3 min easy
The last few easy intervals were longer than 3 min
15 min high E2 / low E3
5-10 min easy.

Watched the Netflix documentary "Icarus" (about doping); interesting.

1:55 <170W
:03 170-210W
:16:30 >210W
E 913
avg cad 89rpm

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