Training Log Archive: Carbons Offset

15.5
Another big sushi feed last night in Banff after our riding

End of season party for Canmore Trail Culture and Dirtbag Runners. A scavenger hunt run organized by Fitzy, Emily, Ruchel and Carbon. Started at the Canmore Nordic Centre and had clues for a bunch of trail signs or landmarks at the Nordic Centre or further out around town.
Paired up with Chelsea and decided to go big by running up to the gap to get a few big-point far off checkpoints early on while we had lots of time but quickly realized that downtown Canmore had a higher density of big points with less distance and elevation. Stuck with our plan anyway for fun and because we felt that someone had to go high and big. Was a bit of a sight, running up spray lakes road dressed as an 80s rocker... I'm not sure what the drivers were thinking but they loved it. Ran past Grassi Lakes and several groups thought we were part of Amazing Race Canada.... They are checking their TVs tonight.
Back to the Nordic Centre, scooped a bunch of trail sign photos, and then turned back at the last second to get into the finishing hall with 30 seconds to spare. The late penalty of 10 points per minute was steep.
Saw Myka and Amik out there, ripping up the trails. Was very impressed to hear that every group went the full two hours, including the teams with kids who also had a blast. Everyone loved it.
Slice nailed it, hitting the points-rich downtown and running it strong to get about 1000 of the 1600 points available, for the win. Miles's group also went downtown and got second.
Team Super Rad-tastic (yours truly) got third.
Big potluck and party after, with race prizes and club prizes. Myka was awarded the bear trophy for being the club's most dedicated member. Everyone is so proud of her! :)
Then the party moved to the bar, where I was quickly intercepted by a group holding a fashion show at the clothing store next door and I was added to the line of models, where I got to strut the long catwalk, out and back, in my full 80s rocker attire complete with my Walkman and headphones, surviving the gauntlet of very fired up women that closely lined both sides of the walkway. The organizers put some tequila shots into me, thinking I might need it, but I was up for the challenge anyway. The DJ and the crowd were loving that I could pull out some running man dance moves to make my way down the catwalk, I threw in some sprinkler that always landed at the older blushing ladies and got even more screams going, and a few ladies were very intrigued by my MEC Rad Pants and made some comments about them coming off...
Seriously.
Quite the night.

C • What a great event indeed! ... 5

A pretty fast ride on all the Tunnel Mountain trails with Carbon, Emily, Jenna, JC, Doma, McKecknie, Devin and his two Saskatchewan friends.
Rode Star Wars, Topp Notch and a racy out-and-back on Spine, Coastline and the Toe.

15.6

A warm up lap and then 5.5 fartlek laps of the bridge loop around lower Cougar Creek.
Easy for the first half downhill, then fast downhill between the two bridges.
Easy across the bridge and up to the upper bridge, then fast from the bridge to the top by the road.

To the Edworthy Bridge and around
Really nice out

warm up
leg opener big gear spins

3 min at MAP to tire us out before the main sets.

5 min easy

2 sets of:
7 x (2:50 @ "sweet spot" cusp of E3/E4; 10 sec spin up as high as you can in that same gear, then back to sweet spot)

5 minute easy before doing the second 7x3min set

20 minute E2 with a sprint/acceleration in top gear for 10 seconds every 5 minutes

10 minute cool down spin

Again, the PowerTap was reading higher than the Tacx Flow. Zeroed the torque on the PowerTap and it was good (already reading "-0") and continued to read higher than the Tacx Flow. Tried hitting the watts on the Tacx Flow and was often a bit short but still close to the 95% of Sweet Spot that the coach said was acceptable. Still couldn't help but notice the bigger numbers showing on the PowerTap and wondering if these were more correct. Either way, the work felt about right for Sweet Spot - not dying but had to stay focused to hold the watts. Didn't feel super tired after the class, but that may not have been the goal given that it is only November.

E1180
1:20 < 130
:27:30 130-170
:24 > 170

16.0