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Training Log Archive: Carbon's Offset

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  XC skiing (classic)1 2:15:00 11.18(12:04) 18.0(7:30)
  Running2 2:00:00 10.64(11:17) 17.12(7:01) 610
  Strength1 45:00
  Total4 5:00:00 21.82 35.12 610
averages - weight:65.1kg

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Sunday Nov 26, 2017 #


11 AM

XC skiing (classic) 2:15:00 [2] 18.0 km (7:30 / km)
shoes: Rossi R-Skin

(distance is a guesstimate - will update from the GPS. R-skins were newly waxed at 143 km)

Peter Lougheed Park with Carbon, Annie and Mike. Skied up toward Elk Pass, Tyrwhit wasn't track set so we turned back, did a short out and back on part of Blueberry hill. Quite warm, it was drizzling on us and we got wet and cold by the end

Saturday Nov 25, 2017 #


11 AM

Running (Trail) 1:00:00 [2] 7.0 km (8:34 / km) +250m 7:16 / km
shoes: Hoka Stinson 3

Montane loop after showing Flight and her new guy the trailhead for heading up Mount Lady MacDonald (super nice guy, we had a ton of fun getting to know him and chatting about biking, South America, racing, adventure racing and more).
Trail conditions were a mix of refrozen mashed potatoes or sections of bare dirt. Myka and Carbon turned back because traction was too tricky and ran road. Miles, David M and I continued. Felt pretty good, the running is feeling pretty comfortable despite thinking I've done mostly biking lately and this summer.

Friday Nov 24, 2017 #


Tight after yesterday's intervals. I need to stretch before vegging in a restaurant chair after the run.

Thursday Nov 23, 2017 #


6 PM

Running (road, intervals) 1:00:00 [3] 10.12 km (5:56 / km) +360m 5:02 / km
shoes: Hoka Stinson 3


Given the sloppy conditions (raining), we chose a road location. Ran up Three Sisters Blvd from Three Sisters Parkway to Hubman Landing, halfway back down to Riva Heights, then back up to Hubman Landing. All the way back down to Three Sisters Parkway for a short rest before repeating again.
Did 6 laps, plus a short warm up and cool down.
The intent was to run at tempo pace. I didn't realize and went a little too hard on the first lap. Legs are still feeling a bit tired from the Colombia riding (plus spin class and weights). Still had a good night, it felt good to run and the running went well considering it feels like I haven't run in a while and haven't run much this summer.

Raining, turning to sleet, on the drive out. Much discussion about staying home and watching a movie instead. Once we started running, it didn't seem bad (although it got bad for the last two laps). A good turnout, super fun to see everyone and catch up, and then over to The Wood after for appies and much discussion about Colombia... and Narcos.

Wednesday Nov 22, 2017 #

6 PM

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

Warm up (lunge stretches, scorpions, leg swings, jog)

squats, 7 sets of 2.
Did 20 lbs per side, 25, 30, 35, then asked the coach for tips on how to keep the bar from pressing on my collarbone where it was broken, and he stepped me all the way back to an empty bar with more emphasis on shrugging the shoulders up and forward more so that they carry the bar higher and off the collarbone. Worked my way back up to 15 lbs per side without having the bar press on the collarbone, but then ran out of sets. Kind of a bummer to have to drop the weight back down, but it makes sense to get it right, especially if we will progress to more weight; squatting 150 lbs with the metal bar resting on my collarbone was not nice.

one-arm press, 5 sets of 5. Used 30 lbs. Next time I will use the barbell (remember to ask the coach to walk me through the form first)

Bulgarian split squats, 3 sets of 5.
Just the bar, next time will probably start adding weight.

Toes to Bar. More like Toes to Waist High (T2WH). Oh well, working on it. Did 2 sets of 4 to get my 8 reps for 40 points.

Core holds (on stomach with back slightly arched to raise arms and legs off floor), alternating arm positions every 15 seconds for 5 minutes.

Signed up for the class again in January, February, March; 10 weeks but I will miss 4 for skiing. Life has good problems :)

Tuesday Nov 21, 2017 #



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