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Training Log Archive: Carbon's Offset

In the 7 days ending Jan 21:

activity # timemileskm+m
  Resort skiing2 6:00:00
  Biking1 2:03:00
  Running1 1:00:00 3.79(15:50) 6.1(9:50)
  Strength1 40:00
  Total5 9:43:00 3.79 6.1
averages - sleep:6.5 weight:66.3kg

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Saturday Jan 20 #

9 AM

Resort skiing 3:00:00 [3]

Again, time is an approximation of how long the body worked during the day (ie not counting lift time etc)

Headed directly to The Ripper chair today. Snow was even a bit better today. Started with the run under the chair before it might get skied up. The line directly under the chair had the least tracked snow; I guess folks don't like to be right under the spectators. A good run, so we kept repeating it several times. Then hit the trees to the skiers left, starting with a run someone found that we nicknamed Swedish Pow. After that, we hit the trees just to the skiers left of the chair. Great glade, nice spacing in the trees, a few steep drop offs that you would stop and scope at first but then just started skiing off them. Lots of jumping off moguls, having fun pushing bigger on each run, fortunately the day ended before I pushed too far.

Friday Jan 19 #

9 AM

Resort skiing 3:00:00 [3]

(Skied all day but trying to approximate how much time the body was working)
At Revelstoke Mountain Resort with a couple of friends from Canmore plus a bunch of their friends, 11 of us in total. I wasn't sure how it would work with that many people, possibly different abilities and speeds,...

As it turned out, everyone was close in ability and quite advanced. We skied black diamond moguls and trees all day, my legs got blasted, I was glad I didn't try to start on telemark gear just in case.

Good snow, great terrain, spent most of the day lapping off the skiers right of the Stoke chair, often in the trees. Also a couple of runs far skiers left of the chair, found some good snow in the trees.

Thursday Jan 18 #



Wednesday Jan 17 #

12 PM

Running (treadmill) 1:00:00 [1] 6.1 km (9:50 / km)
slept:6.5 shoes: Hoka Stinson Evo

An easy jog on the treadmill, starting below 6 mph and finishing above 6 mph. Didn't feel like I had the energy to hold 7 mph the whole time without really tiring myself; feeling a bit tired from last night's spin class.
R big toe was not too bad during the run, and a little grumpy after but not horrible.

Left inner thigh feeling a bit pulled, probably from sitting position on bike. Need to get back in the habit of daily glute exercises for the weak left side.
7 PM

Strength 40:00 [2]
shoes: Asics Gel DS Trainer (light bl

Warm up

Squats 7x2. Worked up to 155 lbs (55lbs per side) without much discomfort on collarbone. Almost stalled when trying to do the last raise.

Split squats 3 sets of 5. Empty bar, +5 lbs per side, +10 lbs per side. Could probably start a little heavier next time. Placing the rear foot a little wider helped with stability.

Shoulder press 5x5. Started with empty bar. Couldn't do 5 reps when I worked up to 15 lbs per side. Did the rest at 10 per side.

Toes to bar: got toes to bar on three of first four, then two of the second four.

Face pulls: 3x12 15 lbs

Tuesday Jan 16 #


6 PM

Biking (Spin class) 2:03:00 [3]

Warm up

4 min high E4 to low MAP
4 min easy
8 min low E4
8 min easy
16 min sweet spot (rode this a bit higher, low E4, but forgot to set the level from zero to two)
10 min easy

4x (at sweet spot E3/E4 cusp in Target Watts ergo mode)
3 min 95 rpm
2 min 105 rpm
1 min 110 rpm
30 sec 115 rpm+
No rest breaks, you use the 95 rpm interval to recover. This felt especially hard in the first set, then it became a little more manageable.

Cool down.

A solid night, and managed to hold everything.

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