Training Log Archive: Carbons Offset

15.5

Horseshoe Loop with Carbon before heading to the steep skiing move night. Ran into Myka, Lucy and Maude as we were finishing.

C • Nice running itnto you! 3

15.0

20 min warm up to E3
5 x 10s big gear spin up, 50s easy
6 x 3 min MAP. 3 min easy
15 min E2 >94rpm
5 min easy

Warm up didn't feel so easy, but again when you just decide to do the work sets, they are doable. The last 3 MAP sets felt easier and the watts were getting high in the zone.

Tryst Lake Chutes
With Sean and his friend Franzi

About a 1 hour drive from downtown Canmore to where you park alongside the Spray Lakes Road, just a little before where we parked for Commonwealth. The road was in horrible shape. It was a minefield of potholes that sharply smashed the wheels of Sean's car and bucked the stiff suspension.
There was a little flurry of snow last night we could see out the window while we were at the pub. Something small had been in the forecast but the timing was off. It came down hard for a little while but didn't result in much snow on the car in the morning. As we drove up the Spray Lakes road, the amount increased a little. As we ascended our uptrack, the new depth increased from about 10 to 15 cms.
Skinned across the clearing, into the trees to the left of the drainage that would lead up to Tryst Lake. There's an option to climb higher and bushwhack more but there really was no benefit and it would be much slower. Stayed on the left side of the drainage until that last push up an easy head wall pitch that wasn't an issue, especially in moderate/low hazard. Not much for slopes threatening this area anyway, just a bit to the climber's right but nothing too big. This ascent spits you out at the lake which is the bottom of the chute runs. From there, the route up to the saddle to the left is simple, and then follow along the ridge to the right, able to look into the various chutes and make your choice. The very last chute/slope has some overhead hazard and does slide often.
Despite this area being a pretty easy day to access, it wasn't busy. When we got there, there were only two others here, a pair of splitboarders who just finished their first run as we got to the lake. Lots of happy whoops to be heard. Later in the day, one other couple showed up (turns out it was Peter who I skied The Dive with last weekend), and then one other couple was coming in as our trio plus Peter's duo were getting ready to ski out. Even the late couple would have been able to find fresh tracks.
We skied the second last and third last chutes. Only one set of tracks from the boarders, so we found plenty of good snow still, and completely fresh lines halfway down where it fans out. Nice steep pitches. Not long runs, only about 170 metres vert, but a fun little play zone. Everyone seems to ski the obvious chutes but there is an entire middle section with endless possibilities. Sean launched a big cliff while I videoed him from below. I then looked up at a really cool ramp that hugged the looker's right of a prominent rock wall. It felt like it doesn't get skied as much, there was no hint of old track under the snow anywhere. A really creamy run down while Sean filmed; my first couple of turns were obscured by face shots on my goggles. One more run down the middle, Peter joined us while the girls did a gentler run that follows the uptrack back down to the lake and has great snow because hardly anyone skis it.
I can't imagine this area is usually this quiet on a weekend. Maybe people are done skiing for the year or people with kids are busy with spring break trips. Nice to have it mostly to ourselves and with a nice reset of snow.
For the final ski down from the lake toward the cars, we stayed skier's right from the saddle at the beginning of the ridge and had nice unskied snow through trees that would open up at times. More people simply backtrack by following the uptrack back down the drainage. Eventually our line fed into the drainage anyway and then became a tight slalom down the uptrack through the forest, and staying on the right side of the drainage. Once we intersected the old road, we may have been better to hike along the road a little to the left to have more space in the trees for the last section of skiing.
Left downtown at 8:30 am, got back to downtown at 4:30 pm. We weren't going too fast in order to not blow up Franzi, but still did 4 laps including transitions that weren't super fast, scoping chute entries from above, shooting videos, and the drive each way. So, it's an easy option for a day trip that doesn't have to be super long (or you could put in so many different fresh laps of the middle section plus the ramps, chutes, less obvious chutes, etc. and have a bigger day.)

Gaia GPS 950m, Ambit2 1200m

14.7

Spin homework from TrainingPeaks

5 min easy
15 min E2
2 x 7.5 min Sweet Spot, 2.5 min easy
10 min E2
2 x 7.5 min Sweet Spot, 2.5 min easy
20 min E2
5 min easy

Did this on the upright bikes at the gym (not the Kaisers). Sometimes hard to pick the right resistance level to give the appropriate feel for Sweet Spot. The first 3 intervals might have been a little low, the last one was high enough or even a little above.

Easy treadmill run after last night's hard spin, at 5.9 mph, my old E1 pace. Felt fairly easy.

Weights class

First night of doing cleans.
started with 45 lb bar + 5 lbs per side (55lbs total). 5 sets of 3 reps at this weight, then 5 sets increasing by about 1.25 kg per side for each set.

Set up with arch in back, butt and knees back, leaning over the bar, then drawing the bar straight up and focus just on the final position in the squat with the bar up on your collarbone/shoulders and elbows up. Interesting how the feet naturally jump and hop out to a wider stance for the squatting catch; the heavier the weight, the wider your feet naturally shoot out to the sides. It will be interesting to see what we take the weight up to next week. Already, these lighter weights get the breathing way up.

5 x 3 of split squats and one-legged box jumps. Started with 10 lbs per side, worked up to 25 lbs per side (95 lbs total).
Used 18 inch box, from lower platform. Tried the 24 inch box from the bench but it was a bit much. Can do it, but land with full bend in knee.

face pulls, 3 x 12
toes to bar, 2 x 4. Less success on these than previous weeks.

C • Toes to bar are sneaky 6

Ramped up over the first 15 minutes, then did the next 30 minutes at 7.0 mph, my old LSD/E2 pace. Felt more comfortable at 7 mph than I have over the last few weeks getting back into running.
Stopped at 45 min in case more would leave me tired for spin class tonight.

Hard

Warm up
10 x 40sec @ 5 minMAP, 20 sec easy
5 min easy
10 x 30sec @ 5minMAP, 30 sec easy
5 min easy
4 x 2.5 min@ FTP, 2.5 min easy
5 min easy
8 x 1 min big gear (MAP) < 80 rpm with last 10 sec standing, 1 min easy

Cool down

:32 > 210W
:10:30 170-210W
1:34 < 170W
avg cad 83 rpm
E919