Training Log Archive: Carbons Offset

Fiiiiiinally got around to writing about the Rim 2 Rim 2 Rim run...
http://ar.attackpoint.org/viewlog.jsp/user_10785/p...

C • Great report! 10

On the lower Begbie bench trails with Revy (and Logan for the first half; he is so easy to run with (didn't really notice him, he's just cute company) versus some of the Canmore dogstacles that seem to just swerve around at your feet and stop to look up at you, or run right in front or beside you without seeming to realize how close they are to you).
Foreplay, Sex on the Beach, Chair, Hemlock Groove, Yew R Here, Backside, Bluff, Quarry?, Lookout?
Fun to see some trails I don't see often.
Toes were just a little fussed during and after.
Left hamstring felt tight.

Resting/tapering before a week of trying to keep up with Revy on our 2-person road trip adventure (skiing and mountain biking). Meanwhile, he tells me to bring trail running gear because he will also want to add a few trail runs on top of this volume of activity.

C • You wouldn't want to get bored 3

Time Trial
Back in December, I was only 1 watt away from matching my personal best, so I was excited that another 4 months of training might give me a few more watts to set a new personal best.
Was feeling a bit tired from the big ski weekend but still thought it was possible to have a good time trial. Many of my best time trials have started with feeling that I wasn't at my best, and I didn't want the big ski weekend to be an excuse, so I went for it.
Legs were tired during the warm up.
During the time trial, I already got up to my target watts at about 3 minutes; usually I gradually take about 5 minutes to ramp up (slower than what some of the coaches recommend). I was still optimistic that if I could hold this, it could be a good test. By 7 minutes, I was struggling to hold the watts and was dropping to about 10 watts below. It was becoming obvious that my quads were just too tired and I was working too hard. I didn't want to give up yet so I kept trying to bring the watts up. Struggled with this through multiple attempts to bring the watts up to where they should be until at 10 minutes it was obvious that I wasn't able to hold the numbers I needed. I then switched to the alternate workout for those who weren't time trialing: alternating 2 minutes of E4 and E3. I still pushed to do as much as I could, so my average watts were higher than what the workout would have yielded:
228W on Tacx Flow
221W on Power Tap
(versus a sweet spot target average of about 210W from the workout, and versus a TT of 242 on the Tacx Flow in December)

Big gear spin ups of 2 x (15s on, 15s easy), 2x (30s on, 30s easy), 2x (45s on, 45s easy), 5 min E4
another set of the same, but the coach mixing up the order of 30s, 45s, 15s, etc finishing with 5 min E4 again

10x 20s on, 40s off, big gear max spin ups with a hard sprinting start

Legs were shot, confirming that I wasn't ready to time trial tonight.

1:32 > 170W
:14 170-210W
:27 > 210W

max 852 watts
avg 115 W
avg cad 81 rpm
E 936

C • You have to pick one 2

15.7

My litre or more of celebratory Coca-Cola kept me up most of the night. At 3:45 am, I think I still hadn't slept.
It was still delicious though.
If only I could respond this well to caffeine during long adventure races.
Or maybe the body was just fired up from the big day.