Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carbon's Offset

In the 7 days ending Oct 9:

activity # timemileskm+m
  Biking2 3:10:00
  Hiking1 3:00:00 9.46(19:02) 15.22(11:50) 1020
  Running1 2:20:00 13.67(10:14) 22.0(6:22) 300
  Strength1 1:00:00
  Stretching/Yoga1 10:00
  Total6 9:40:00 23.13 37.22 1320
averages - sleep:6.5 weight:65.6kg

» now

Sunday Oct 9 #


10 AM

Hiking (Scramble / trail run mix) 3:00:00 [3] 15.22 km (11:50 / km) +1020m 8:51 / km
shoes: Salomon Propulse 2nd pair

Pigeon Mountain with Carbon, Emily, Ruchel, Jamie and Saira.
The morning looked dreary in Canmore, cloudy and sloppy. At the trail, it was covered with pretty white snow, so it looked a lot nicer, with the occasional puddle. Ran a fair bit of the up in the beginning but had to resort to a fast hike when we hit the steeper stuff. Soon we punched through classic valley cloud and were on top with blue skies and cloud below us that made it feel like we were even higher than we were. A beautiful day. Had cool views off the back with a couple of island peaks poking up through the solid cloud below.
Had an exciting run down, it was steep and the snow made it a bit slippery, you had to keep your speed up because you didn't have enough traction to put the brakes on.
A pretty quick burn up and down. Fun group :)
Followed up with a great Friendsgiving potluck dinner.

Saturday Oct 8 #


9 AM

Running (Trail) 2:20:00 [3] 22.0 km (6:22 / km) +300m 5:57 / km
shoes: Salomon Propulse 2nd pair

Canmore Nordic Centre to Banff with Carbon, Emily, Saira and Chelsea. Andy started from the other end, met us halfway and turned around and ran with us back to Banff. Banff trail to Rundle Riverside to the golf course road and then on the trail past Bow Falls and along the river. A great run. Good steady pace and it seemed to work well for everyone. Then when we hit the pavement on the golf course road the pace got cranked up a little more. Stopped a couple of times to watch the elk that were rutting and bugling - man, they sound weird. Then finished up at the Whitebark Cafe in Banff for great savory snacks, coffee, and then killllllerrrrr cheesecake!!

Friday Oct 7 #

4 PM

Biking (Spin) 1:00:00 [3]

Spin homework that is provided to us as part of our spin class program. Watched Netflix documentary about Lance, called something like Win At All Cost.
5 min easy;
10 min progressing from E2 to FTP;
10 X (30 sec MAP in small ring (had to go big ring but easy gear, because small ring wouldn't bring enough watts on this trainer), 30 sec easy);
5 min easy;
10 X ( 20 sec left leg, 20 sec right leg, 20 sec both);
5 min easy;
15 min E3 95-105 rpm;
5 min E2 (was supposed to be 15 min E2 and then 5 min easy, but got a flat tire partway through the workout which consumed some time and then we didn't want to be too late for the Salomon demo sale; worth quitting early for... Got three good sets of running tights for winter at half price)

Thursday Oct 6 #

12 PM

Strength 1:00:00 [3]

Warmed up with 6 minutes on rowing erg
V sits, 90 sec with 15 lbs+
Scorpions 90 sec
Superman left, 90 sec then hold for 10, with 22.5 lbs+
One-legged plank raise left, right, both, 30/30/30
Superman right, 90 sec then hold for 10, with 22.5 lbs+
One-legged plank raise left, right, both, 30/30/30
Push ups, 90 sec (31)
Lunges left, 90 sec then hold for 10, 15 lb db - 40s with 10 lbs
Lunges right, 90 sec then hold for 10, 15 lb db - 40s with 10 lbs
Squats, 90 sec then hold for 10, 20 lb db +
Curls, curl bar with 35 lb
Squats, 90 sec then hold for 10, 20 lb db +
Curls, curl bar with 35 lb
Myotatic crunch with 10 lb-
Cat vomit
Side plank with dumbbell row left, 10, hold, 10, hold, 5 hold. 5 lb
Side plank with dumbbell row right, 10, hold, 10, hold, 5 hold. 5 lb
Front plank, 60 sec+

Wednesday Oct 5 #


Slept okay for the first three hours, then restless for the rest of the night. Reminds me of my usual experiences after putting in really hard efforts at spin classes years ago.

Tuesday Oct 4 #


6 PM

Biking (Spin class - time trial) 2:10:00

Time trial night at spin class

Long E2 warm up. A few spin ups.

The goal this winter is to try to get back toward the better watts of the glory years, but granted that was the result of a bigger training program. At the end of last year I was using watts based on 219W (on the PowerTap), so I was thinking that 220W (on the Tacx Flow) would be good to start the training season, 225W would be great. Personal best is 234W on the PowerTap, 243W on the Tacx Flow.
Tonight was 234W on the Tacx Flow. Very pleased. Hopefully this is the start of something good. Maybe this summer of playing in Canmore has been good for me. Maybe the Dura-Ace rear wheel and its very sweet hub bearings made a difference.
3 min time trial was 288W (Tacx Flow). I think my best is about 290W on the PowerTap, probably 300W or more (308?) on the Tacx Flow.

Followed coach Dave's approach: 2 min E3, 15 min E4, 3 min E4+. In fact I was almost a little ahead of this off the start, versus my previous approach where I usually go easy for the first 5 min and let the legs warm up into it and naturally increase their cadence.
Pushed a low cadence and slightly bigger gear for most of this, often around 85-88 rpm. As I started raising the watts, I stayed in the same gear, just letting the rpm rise up to as much as 95 rpm and hitting 240W at times. Didn't feel like I was working too hard, just steady but bringing decent watts. With three minutes to go, tried a bigger gear as the coach instructed but didn't see any increase in watts and felt like I might struggle to hold it, so dropped back down to the gear that was working well for me, the watts were already good (240+). With two minutes to go, put it in the bigger gear and pushed through it.

For the rest of the class, he had us do a set of 45 sec E3, 15 sec spinning up to E4 in the same gear. Did about 10 reps. Was feeling quite drained from the good push on the time trial, the last half of these reps felt pretty hard.

Monday Oct 3 #

slept:8.0 weight:64.8kg

6 PM

Stretching/Yoga (Stretching) 10:00 [2]

Gave these stretches a try. I'll try them for a while and see what I think; or maybe I should just do my yoga stretches and poses that seem to do good things.

« Earlier | Later »