Training Log Archive: Carbons Offset

14.8

Dirtbags
Warm up
8 x 400 m flattish, 1 min+ recovery
Went out way too fast, had an amazing 150m, then died trying to hold on until the end, sooooo far. Dialled it back for the the rest of the intervals but it was still tough.
5 x 10s, 50s recovery. Still managed to put out good speed on these.
Cool down

C • Nice seeing you back at Dir... 4

Three 10-minute intervals at my old long-slow-distance pace of 7.0 mph. The first interval felt too hard for a pace that used to be sustainable for long runs. The other two intervals weren't as bad, especially the third one.

Warm up

Deadlifts
5x5
Bar plus 10 kg per side

Split squats 5x3
Bar plus 27.5 lbs per side max

One legged seated box jumps 5x3

Overhead barbell press 5x5
Barbell plus 10 lbs per side

Facepulls 3x12
15 lbs

Toes to bar 2x4

Easy run
Toe was pretty good
Stretched after

Warm up including taking turns in a team doing 10-rotation spin ups

3 sets of:
5 x 1 min MAP with descending rest intervals of 1 min, 45 sec, 30 sec, 15 sec.
4 minute rest between sets

2 x 8 mins of:
2 min E3
2 min E4
2 min MAP
30 sec >MAP
30 sec easy
30 sec >MAP
30 sec easy

10 x (1 min MAP, standing for the last 10 seconds of each minute; 1 minute easy)

avg cad 84 rpm
E893
31 min > 210W
9 min 170-210W
1:35:30 <170W

15.5

15.3

Commonwealth Loop with Carbon, Br, Sean, T and I.
Drove through a fresh slide of snow on Spray Lakes Road, off of East End of Rundle. They do avalanche control on this section so we sometimes get to hear them bombing and can see the slide from our house, but today it looked like it caught them by surprise; one lane was plowed through so far.
Br had to be back at CNC for work at 2:00, so Br and S held a steady pace on the uptrack, but not a race pace. Reached the top of the climb in less than 2 hours. Had fun climbing with them, watched them ski down the first pitch on the other side, then backtracked a little to join Carbon, T and I and ski the last bit up to the saddle again. Earlier on, there was a slope on climber's right (before you traverse under the rock face to reach the big rock) with three old tracks that would give a short lap with room for a repeat. It looked like the snow there was better than the wind effect we expected on the other side.
The snow on the other side wasn't great. Wind affected, punching through and then often tricky to turn in the styrofoam. If you really worked it with lots of effort, you could get a few decent turns. The first part of the descent was a big open slope. The first few turns were on the skier's right (and staying to the skier's right of the pit) and not exposed to the bigger slope. Then cut over onto the larger slope lower down. All of the opposite wall had slid, presumably in the natural cycles that occurred weeks ago. The slope then fed into a narrower line that followed the creek drainage and ultimately led through a terrain trap / choke point. With nicer snow, it would be a nice ski through there but I wouldn't want to be there in High hazard conditions. Followed this drainage north until it spits you out near where it intersects with Commonwealth Creek, and then turn northeast to follow Commonwealth Creek back to the start (intersecting your in-track along the way). Saw a group of 4 skiing/riding down The Fist as we skied out. Unfortunately the run below them was loaded with big chunks of avy debris. I'm guessing their run turned into a slalom course, steering around the bigger chunks.
A fun ski, fun to discover a new tour, and even enjoyed a few turns despite some wind-affected snow.
Moving time. Total time out was 5:15.

Tried out the Gaia GPS app and liked it. Played with the topo and satellite overlays. Nice to be able to adjust the relative opacity of each layer in the field, still trying to find a nice mix of being able to see the satellite details without them being obscured much by the topo info. Went through a fair bit of battery. Started at 85%, finished at 20%.
Gaia logged 581 m of ascending, Suunto Ambit2 logged 777m. Both logged 10.6 km distance.

C • Ascending 4

14.2