Training Log Archive: Carbons Offset

Spin class at the gym at work. All short intervals, mostly tabata sets of 20 sec on, 10 sec easy, or alternating 60 rpm heavy / 90 or 100 rpm not as heavy. Very sweaty as always.

20 seconds felt like a long time on legs that were tired from last night's spin. At about 15 seconds, the legs were done. Still, the spin classes feel more survivable the next day than the circuit/bootcamp classes.

A few strength exercises that they throw in at the end of the spin class, again tabata style with 20 sec on, 10 sec rest:
3 x plank rows with dumbells
2 x bicycle crunches
2 x mountain climbers
2 x spider mans (mountain climbers with knees out to the side)
I think there was something else near the beginning but I forget...

Than did a little of my own extra stretching after.

C • I should join your training... 2

Again, went in a little early to get a little extra warm up time. Had a good class.

20 min, alternating 15 sec AnP (targeting about 2xE2 watts), 15 sec easy
5 min rest
3 x (10 sec full attack, 50 sec MAP, 7 min E4, 5 min rest)
10 min rest including the 5 min at the end of the last set)
20 min in E3 gear: 15 sec spin up as high as you can, 45 sec E3

Held the watts well, typically about 5-10W up from mid-zone.
Did some good stretching after (feeling better the next morning as a result)

avg cad 88rpm
E1165
1:28 <170W
:21 170-210W
:29 > 210W
30 sec: 351W
1 min: 299W
5 min: 236W

17.3

A warm up on the treadmill before the group class

Total Body Blitz class at the gym at work. Pretty intense on the cardio, was dripping sweat and gasping. Also strength with weights, squats, etc and finished with core.
Stretched after.

16.3

17.6

Out and back Lake Minnewanka trail to Aylmer junction and about 2km up Aylmer Pass trail.

Met a couple from Crowsnest Pass (Coleman) who were ultra runners and didn't know the trail so we ran with them for part of it. I was sure I smelt cigarette smoke in the parking lot and we were the only ones there. Yep, it was him. He then proceeded to follow and chat at a decent tempo pace that I set, and was speaking of planning to do 50 km at 5:30 pace for the first half and then 7:00 pace for the trip back. Interesting. Had a good chat with the new guy on our way to the Aylmer junction, talking about races, shoes, running movies, etc.
Waited a while at Aylmer for his wife to catch up. Emily and I then went up Aylmer Pass trail a bit until it got snowy.

Legs and energy felt peppy today, feels like the higher intensity interval training recently and the bootcamps, stairmill etc are making it feel more natural to go faster. Nice. Set a peppy tempo on the way out and thought I might pay the price later in the run. Then felt great and went even faster on the way back. Averaged about 6:00/km versus usually about 7:30/km. Again feared I might bonk at some point but was good all the way back. Sweet run.

Intense!
included a 6-minute non-stop burpee session with an attempt to get 100 burpees. Did 86. Not bad. 100 is possible.

Partner challenges including tug-o-war while standing on one leg (my balance sucked) and one arm plank tug-o-war (way better at this).

Leg raises with partner batting your legs around while you tried to resist.
Sit ups while your partner batted your upper body around while you tried to maintain control as you lowered.

Then paired up as a team to do: 100 box jumps, 100 shoulder press, 100 back extensions on abs ball, 100 butterfly sit ups, 100 no hands push ups (surprisingly hard. do a push up but lower yourself down to the floor and take your hands off the floor, then start over again). Didn't even make it to the 100 lunges.

Pretty awesome having all of these classes available at the office. Almost makes me wish I was in Calgary more days of the week,... but that would mean less days in Canmore.

My old friend, the stairmill.
Such a sneaky workout - doesn't seem like you are going that hard, but after about twenty minutes you are dripping sweat and realize it is more intense than you think. The darn TVs on the cardio machines aren't working but managed to read a magazine while doing this and didn't wipe out.
Average pace was about 87 steps per minute including warm up and cool down. I think I was at 95 spm for a lot of it. I'll have to look back to my previous stairmill days to see how that compares.

C • That is even harder... 11

Physio:
Single leg adduction squats against wall, just left leg
Sit back single leg squats, just left leg
Single leg squats (free standing), both legs. Wasn't really able to do these much on the leg leg previously, but did okay tonight. Also did right leg, it was better.

Core:
Myotatic crunch with 5 lbs. Felt like I can go back to 7.5 lbs.
cat vomit