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Training Log Archive: Carbon's Offset

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running3 6:26:00 24.73(15:36) 39.8(9:42) 1883
  Biking3 5:00:00 41.63 67.0
  Strength1 45:00
  Total7 12:11:00 66.36 106.8 1883
averages - sleep:5 weight:65.3kg

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Sunday Oct 16, 2016 #

10 AM

Running (Trail and hiking, scrambl) 3:30:00 [2] 18.0 km (11:40 / km) +1070m 9:00 / km
shoes: IceBug

Mt Allen with Saira and Andy Reed.
Saira is training for the North Face 50 miler near San Fran at the beginning of December so she wanted to get out for 4 hours. They were thinking of doing the Mt Allen loop which goes up Mt Allen. Then across to and down Mt Collembola. 22 km in total.
We headed up Mount Allen and were soon into the snow and trying to find the route. Did well, punched a track through shin deep snow and almost to the top of Mount Allen before we decided to turn back. The wind was getting bad up high, the snow was getting deeper, and crossing over to Collembola looked like it would have a section of bushwack and deep snow. Otherwise a really nice day. The snow really got the ski bug fired up.... There were a couple of pitches that might have been skiable already. Finished up with butter chicken poutine at Mad Dog Cafe.

So glad I wore the IceBugs, given the conditions. Didn't need the studs but the treads were good.

Saturday Oct 15, 2016 #


2 PM

Biking (Mountain) 1:50:00 intensity: (1:30:00 @2) + (20:00 @3) 20.0 km (5:30 / km)

Fun ride with a group on Highline and CNC

Friday Oct 14, 2016 #

slept:5.0 weight:65kg

Had trouble sleeping for a good part of last night, probably too wired from the hard workout. All of these hard workouts in the evenings are having an impact, but they are too good to pass up.
4 PM

Running (Trail) 1:30:00 [2] 11.3 km (7:58 / km) +378m 6:49 / km
shoes: Salomon Propulse 2nd pair

Started with an after work run on Montane with Myka and Carbon. Did the loooong climb up to the top of Montane trail. Everyone was feeling the effects of last night's Dirtbag hill repeat loops, but Myka had a major milestone day, finding the right rhythm and sticking with it all the way, running the entire loooong climb without stopping or walking! Super impressive!

Then met up with Emily and Ruchel and went out for a loop on the Montane, got to do that long climb again, and then came back by the golf course.

Worked harder than the actual speed would imply. Lots of workouts adding up this week, but it's great. A rest day would probably be really good, but having too much fun.

Then all of us plus Amik met up for pizza at Red Rock Pizza. Yum! The girls had pizza with mango. The boys stayed carnivore and swapped slices to battle classic pepperoni head to head against 4 meat. I think classic pepperoni was the close winner. The girls chatted about whatever boring stuff girls talk about, while the boys had some good conversation about downhill biking, Red Bull Rampage, stuff that matters.

Thursday Oct 13, 2016 #


6 PM

Running (trail) 1:26:00 intensity: (32:00 @1) + (15:00 @2) + (15:00 @3) + (24:00 @4) 10.5 km (8:11 / km) +435m 6:47 / km
shoes: Salomon Propulse 2nd pair

Dirtbag intervals

6 laps, starting from the parking lot by the Benchlands bike park, up the inclined pathway, then onto the steep trail up the slope to the top of the bench, then across the top to the park bench at the end; then jog down the slope and back to the start for a couple of minutes rest.

Almost 5 minutes of running hard until the park bench, then about 3 minutes down to the start.

Once you reached the top of the steep trail, the traverse still had a bit of climb so it kept pushing the heart rate even higher.

A tough workout, pushed it pretty hard, felt pretty drained after.

Wednesday Oct 12, 2016 #

Strength 45:00 [3]
shoes: Asics Gel DS Trainer (light bl

Work was busy, didn't have time to do the core work at the end. Warmed up with 5 minutes on rowing erg
V sits, 90 sec with 20 lbs
Scorpions 90 sec
Superman left, 90 sec then hold for 10, with 25 lbs
One-legged plank raise left, right, both, 30/30/30
Superman right, 90 sec then hold for 10, with 25 lbs
One-legged plank raise left, right, both, 30/30/30
Push ups, 90 sec (43)
Lunges left, 90 sec then hold for 10, 5lb db+
40s with 10 lbs
Lunges right, 90 sec then hold for 10, 5 lb db+
40s with 10 lbs
Squats, 90 sec then hold for 10, 22.5 lb db +
Curls, curl bar with 35 lb
Squats, 90 sec then hold for 10, 22.5 lb db +
Curls, curl bar with 35

Tuesday Oct 11, 2016 #


6 AM

Biking (Spin class) 2:10:00 [3] 47.0 km (2:46 / km)

Warm-up including spin-ups and leg openers
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups
5 x 30 sec MAP, 30 sec easy
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups

Monday Oct 10, 2016 #

11 AM

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

5min easy

15min @ E2 watts - 80-85rpm

15min @ Mid-high E3 watts - 90-100rpm

15min @ Low-mid E3 watts - 100-105rpm

10min easy

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