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Training Log Archive: Carbon's Offset

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Biking3 6:54:00 18.64 30.0
  Running3 3:50:00 21.44(10:44) 34.5(6:40) 660
  Strength1 45:00
  Total7 11:29:00 40.08 64.5 660
averages - rhr:46 weight:65.3kg

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Sunday Oct 23, 2016 #


10 AM

Running (Trail) 2:00:00 [2] 19.0 km (6:19 / km) +270m 5:54 / km
shoes: Salomon Sense Propulse

Out and back on High Rockies Trail from the Goat Creek trailhead with a big fun crew from Canmore Trail Culture. I wasn't too excited about all the double track on this end of the trail but figured that if I am going to see it just once, it would be a lot more bearable with company. As it turned out, I hardly noticed the trail, I was too busy socializing; the non-technical double track was probably really good for this.
Trip to keep the intensity down because I have so many fun opportunities for intense workouts in my week but need to find more time to do slow easy base work. Still, it was really tempting to just throw that out the window and run hard or tempo - more fun :)
Then went for great food and visiting at Communitea Cafe after with Carbon, Annie, Chelsea and Krista and we schemed our plan to buy a big school bus, convert it to live in, and travel around with all our gear for biking, surfing etc etc etc.

Saturday Oct 22, 2016 #

rhr:46 weight:65.1kg

1 PM

Biking (Mountain) 2:20:00 intensity: (30:00 @1) + (1:40:00 @2) + (10:00 @3) 30.0 km (4:40 / km)

Minnewanka trail on a big group ride with the girls: Carbon, Violet, Annie, Chelsea, Maz and Marisa.
Cool but really nice. Lots of bikers out catching what feels like one the last riding days of the season. A mellow cruisy pace for a lot of it, and lots of good social stops to regroup. Then Maz and Marisa had to hurry back to the kids so I chased them and worked a little harder.

Friday Oct 21, 2016 #

rhr:46 weight:65kg

4 PM

Biking (Spin) 2:20:00 [3]

Homework from our spin class program

5 min E1
15 min E2 @ >94 rpm

2 x
5x :15" Big gear accelerations + 5x :45" easy spin
5 min E4/FTP @ 95-100 rpm
10 min E2 @ 85-90 rpm
20 min E3 @ 95-100 rpm
10 min @ E2 self-selected cadence

5 min easy (did a 5 min easy between the two sets even though they were supposed to be back to back)

Thursday Oct 20, 2016 #

6 PM

Running (Hill repeats) 1:00:00 intensity: (47:00 @2) + (10:00 @4) + (3:00 @5) 8.5 km (7:04 / km) +230m 6:13 / km

A short warm up and 4 acceleration strides
10 X (1 min, 90 sec jog back down) up Spray Lakes Road
3 min rest
8 X (20 sec hard, 40 sec jog back down)
Short jog back down to the car at CNC.

Felt really tired for the first 5 reps, legs felt absent. Then made a point of faster cadence and shorter strides and things got a little better. By the 9th rep, I finally felt warmed up and did much better for the last two 1 min intervals.
Then had a good battle with Lyon on the 20 sec sprints. That guy can really sprint but a gave him some good competition. It was a lot of fun and our ribs were sore after.

Wednesday Oct 19, 2016 #

1 PM

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 (40)
Lunges left, 90 sec then hold for 10, 10 lb db+
40s with 10 lbs
Lunges right, 90 sec then hold for 10, 10 lb db+
40s with 10 lbs
Squats, 90 sec then hold for 10, 25 lb db +
Curls, curl bar with 35 lb
Squats, 90 sec then hold for 10, 25 lb db +
Curls, curl bar with 35

The exercises are starting to feel easier.

Tuesday Oct 18, 2016 #

6 PM

Biking (Spin class) 2:14:00 [3]

Warmup including spin ups and leg openers.
Main set:
3 x 20 min E3 with 8 MAP spin ups (@ every 2.5 min), 5 min E2 (75 min total)
20 x 15 sec MAP, 15 sec easy (10 mins total)

Didn't feel too tough. Was holding about 4 watts below mid E3.

Monday Oct 17, 2016 #


4 PM

Running (trail) 50:00 [2] 7.0 km (7:09 / km) +160m 6:25 / km
shoes: Salomon Propulse 2nd pair

More Mid-line exploration with Myka and Carbon. Always fun to check out new trails. Found some new sections and found some of the ones that Myka and I enjoyed last time, coming back on some of Mid-line and Loki.

Felt quite tired at the beginning, feeling yesterday and maybe other days adding up.

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