Training Log Archive: Carbons Offset

Hill repeats on Spray Lakes Road (most of the trails are buried in deep snow right now :))

10+ min warm up running from CNC parking lot to the gate on Spray Lakes Road

8 x (3min up, hard; 2 min down, recovery)

10 min run back to the cars.

Then had to jam right after to get to our jam session. We added our two guitars to the mix of guitars, ukelele, banjo, stand-up bass, mandolin and a huge keyboard that didn't get used. Several really good songs.

C • Jam Session 1

Much like the first ski conditioning class a couple of years ago (lunges, squats, deadlifts, hopping on and off bosu, butt raises, planks) plus the cat vomits.

(butt has been sore for days afterward, as is usually the case after a couple of these exercises. I'll take that as a good sign of he workout.)

17.2

warm up

10 x 30s MAP, 30s easy
no rest after the last MAP, straight into the next set
4 x [ 4 min E3, 1 min MAP ]

5 min easy

4 x [ 4 min E3, 1 min MAP ]

5 min easy

10 min E3-E4 cusp, adding or subtracting a gear each minute to vary the cadence
2 x [ 4 min E3-E4 cusp, 1 min MAP ]

5 min easy

5 min E4

6 min cool down spin

Did most of this in a heavier gear than usual, lower cadence, trying to work more on leg strength.

Average watts 147W

Was feeling some flu-like symptoms before the class because of getting my flu shot today. When a guy in the locker room asked how I was doing, I explained that I wasn't feeling too great. When I asked how he was doing, he replied in a thick Latin American accent: "Our lives are so good, we are so lucky, that every morning when I wake up I think it is the best day and I live it for the best because you never know. You'll probably feel better after ten minutes of exercise, that's how these things usually go."
He was right,... on a lot of things.
Had a good workout, felt like I could have gone harder even though I was holding good watts. I need to do a test to get my zones dialed in so that I can push with confidence that I am pushing the right level.

16.8

16.8

Moraine Lake Road
Plenty of snow. When we arrived at the trailhead, the car was reading +1C. Rather than mess with waxing, we took the skate skis instead. People warned us it would be difficult (snow was soft, loose, and there was a rut in the middle) but it wasn't too bad. The skis were freshly waxed by the Nordic Centre and the glide felt great. It felt good to be out skiing again and it quickly broke the feeling of "I'm not ready for winter yet". Gotta love such a fast transition from summer sports to winter sports, rather than a month of neither being good.

Felt decent on the skate gear for the first time out but wasn't quite able to find that "go all day" speed, especially up Moraine Lake Road. Instead, had to stop occasionally when I got tired.

Loads of people out but it didn't seem to be an issue. Ran into a few familiar faces.

C • So nice! 5

16.6
Lower right leg is feeling noticeably better after the ankle adjustment, and the achiness from the needling has gone away.

16.8

Physio today to deal with what felt like a strain in the right soleus or Achilles area. For a while, I've also felt like something in my ankle is locked up or blocked. I've had a couple of people look at it and they haven't come to the conclusion that something isn't sitting right in my ankle.
Today the Physio felt that something was locked up, sub-talar I think, did a bit of manipulation and it seems a bit better. She thinks the pain in the back of my leg is due to my muscles working so hard trying to make the stiff joint move.
The good news is I don't have to take a break from playing. We'll see how it feels tomorrow, and with a possible XC ski.