Training Log Archive: Carbons Offset

16.4

Finally got around to logging the ski trip Jan 16-22. Much of it resembles Revy's log, as that is where a lot of the info was taken from (with a few of my own insights)

Montane trails with Myka and Carbon. Great to see Myka again, we haven't seen her in quite a while due to getting wrapped up in backcountry skiing, now that the season is here :)
Trails were icy. Carbon and I did okay thanks to our studded shoes. Myka didn't have studs or spikes but insisted on pushing through. Tough gal and it didn't seem to slow her down much. Nice temperature for running, lots of chatting and catching up while running, and now there is nice daylight right through the end of our run.

C • Fun run... 2

16.5

They've made a lot of snow on the trails closer to the stadium (probably for the upcoming races) and it was in nice shape, I expected it to be icier after the rain and warm temperatures we had recently. Further out where they hadn't made snow, the real snow was dotted with lots of needles and pine cones that had been knocked out of the trees by the wind and rain.

Went really easy, partly because my poor ability to get grip limits my ability to put down much power, get going quickly and generate much of a workout. Added one layer of warmer wax and that helped the grip just a little but also added a little drag.
Still, when I started skating after this, I could tell that the hour of classic had used some energy.

Practiced some one-skate and pole-less skating. Felt a little more at home on skate versus classic but both techniques are really suffering due to neglect.
Lots of very fast people flying around with rifles on their backs and names of countries on their gear - IBU World Cup is in town, very cool. Similarly, lots of very fast and fit looking people at the grocery store afterward.

C • Fast, fit people 4

Massage

16.7

Montane loop behind the house.
Mostly cruisy easy pace and hiking the uphills, to add more low intensity base time to the week 'cause I'm all about that base, 'bout that base, no tempo.

C • You bringin booty back? 2

C • lol 'bout base〜ヽ(^。^)ノ How ... 2

Static lunges with 50 lbs
Squats with 70 lbs
Myotatic crunch with 5 lbs
Cat vomit
Front plank 2 min
Side planks 90 sec
Wide late pull down
Incline bench press
40s with 10 lb dumbbells
Tricep pull down with pulley

Distance is estimated.
From work to far zoo bridge, back to 10 street bridge, and back to work.
10C, nice and warm.
Average cadence 85

16.9

Solid, tough class. Felt like I might not be able to hold it, but battled through and got it done, barely. At the end the coach said that if you barely got it done, you did it just right.

8 x (2 min E3-E4 cusp "sweet spot", 30 sec top of MAP)
8 min rest
Again, same 8 x (2min, 30 sec)
Averaged 208 W on the first one which was about right. 205 W on the second one, it felt a lot harder
8 min rest

5 min MAP, 5 min rest
4 min MAP, 4 min rest
3 min MAP, 3 min rest

10 min cool down spin

Max watts 598W
Felt pretty tired walking up the stairs after; haven't felt that in a while.

C • might as well just cross the 600 watts 5