Training Log Archive: Carbons Offset

15.5

Moraine Lake road with Carbon, Violet, Kim and Bruce.
Great snow conditions and way fewer people than I expected, knowing that everyone would be going here today. Maybe the bulk of the crowd went earlier. Also, by the time we arrived, they had trackset it! Absolutely beautiful winter wonderland. So different from Canmore where there is about a cm of snow down in the valley and we were biking a week ago. Fast change-over, my kind of shoulder season!
Tried out my new Rossi R-skin waxless skis. Tons of grip (I fear my technique will drop to nothing because none is required) and good glide. Nice to be able to just put the skis on and go, no fussing with waxing. Felt the skins just barely grab a little too much a couple of times but nothing too bad.
Really enjoyed the day. Followed by feeding at Laggan's and browsing at Wilson's sports, and then a nice soak in Kim and Bruce's hot tub looking at the mountains, trees and stars (they own the townhouse across from ours, so we just wandered over in swimsuits and towels like we are at a resort).

C • Xc skiing?? No way! So jell... 9

On the rollers in the basement. Good fun while watching the Pantani movie on Netflix. Goal was to keep it to E2 because I get plenty of intensity in other workouts and need more base. During a few of the wicked climbing scenes, the watts would creep up to E3 and on one descending scene with onboard camera footage as they descended through some twisty bits, I noticed myself leaning the bike all the way to the edge of the rollers, but caught it on time.

15.4

Dirtbag Runners
Hill repeats on SilverTip path

Went early and did some warm up jogging, about 20 mins. I often find that I don't feel warmed up until later in the workout; the short warm up at the beginning isn't enough.

Did a warm up jog up to the bench and across to the SilverTip path.

5 sets of:
30 sec hard uphill, 30 sec jog back down
45 sec hard uphill, 60 sec jog back down
60 sec hard uphill, 90 sec jog back down
45 sec hard uphill, 60 sec jog back down
30 sec hard uphill, 30 sec jog back down
Plus 60 sec for a total of 90 sec rest before starting again.

A short cool down jog back to the cars.

Felt good, felt quick. Having a great week. Not sure what's up... A nice sudden bump in fitness.

C • Good week... 2

Bow river loop to Edworthy bridge. Felt good.

16.1
This program felt like a jump up from previous ones, lots of volume and intensity. Felt good, hit good watts.

Warm up (set up early and did an extra 20 minutes of warm up, I think this helped). Can't remember all of the warm up exactly.
10 min E2
5 x 30 sec accelerations, 30 sec easy

5 x 1 min AnP, 1 min E1
5? min rest
(think I'm missing a set here?)
4 x (4 min E3/E4 cusp, 1 min E1)
10 min easy
2 x (4 min E4, 1 min spin up in E4)
10 min easy
5 min E4
10 min cool down

1:34 < 170W
:35 170-210W
:21:30 > 210W
avg 136W
avg cad 92 rpm
E1252

Montane with Myka and Carbon, did a variation of the old Carbon loop but clockwise and took one or two variations for variety. The clockwise direction results in dropping down off the beginning, then doing all the climbing in one go, to then drop back down at the end, so it is a long climb early in the run without much warm up before. Was feeling peppy (rested yesterday), so felt quick and held a steady pace up the climbs. Cool at first but pretty views along the way. Headlamp will be mandatory gear soon.
Ran into a co-worker friend and chatted a bunch. The girls went ahead and there was no catching them, they were too quick.