Training Log Archive: Carbons Offset

14.8

From the CNC parking lot to the gate at the top of the gap, 28:20
Ran a steady not-too-aggressive pace with Tom and Heather, chatting the whole way. I was feeling pretty good after finally taking a needed rest day. Turned around at the top gate and ran back just a little to see Dietmar who was continuing on to Ha Ling, and met up with Myka, Carbon and Annie (on her new cyclecross / adventure bike) and re-ran the last top section.
A really nice day, fairly warm and the road was dry (but not dusty as it will be in just a few weeks). Lots of cyclists out, looking like they were doing training riding up the road to the gap. The snow is finally disappearing in the valley but still looks beautiful (but thin) on the mountain tops.
Jogged back down as a group (minus Annie who kept riding further) and made plans for Thursday to see Chic Scott's presentation about skiing the Great Divide traverse from Jasper to Lake Louise 50 years ago while another guy will join him to present about doing the traverse this past winter. It will be an interesting comparison of then and now. Both trips took 21 days.

C • Great Divide traverse 1

15.8

Up the Sunshine ski out with Peter and his friend Tate who was the daughter of the head of Norquay ski patrol growing up. Some fun stories there, including her having a crush on her dad’s staff member Marty Schaffer when she was 12 and he was 18.
Light melting snowfall at the parking lot which quickly became real snow as we climbed. Higher up it was snowing harder and blowing in our faces. Lots of friendly good mornings from skiers and staff going the other way, and the classic “you’re going the wrong way” jokes. Climbed up to the top of Wawa chair and poked our noses out of bounds. We had been thinking of skiing Twin Cairns, a pretty mellow objective, but visibility wasn’t great so we decided to not bother. Not a big upset, we all knew today might not amount to much and we were all only expecting to get out for a walk on the skis.
Ripped the skins, skied down the Wawa run on skier’s left that we had climbed up, and down the Canyon Trails that parallel the ski out. A few cms of new snow had accumulated and was pretty creamy, not too heavy, but wasn’t sticking to the hardpacked surface underneath and would shear out if you tried to carve hard against it. Still had a good run down, and got to lay down a bunch of tele turns.

16.2

With Myka, Carbon, Peter and Dark Horse David. Up the trails behind our house to the Montane and across to Horseshoe. Came back on the slightly higher trail of the Horseshoe Loop that I don’t run as often. Peter set a quicker pace on the run back. Across the creek, up the hill to Montane and back down the trails behind our place. Trails are still mostly snow covered with just a few section of dirt, puddles or ice.

10x
1 minute easy
45 sec moderate
30 sec hard

Didn't have too much extra oomph for the hard intervals, getting tired this week, probably from all the additional running I've been putting into the schedule whenever I get the chance. Managed to do the last one fast.

Ramped up from about 6.0 to 6.9 mph. Felt good with the increases until the last 10 minutes when I felt tired and brought the speed down.

More Netflix Ozarks on the iPad. Netflix is providing good training value.

Warmed up: 5 cleans (ground and 3) and two presses
Build by 2.5 up to 40 kg, one from ground+One from 3 (add squats if wrists are hurting, to train technique)
3x2 Cleans 40 kg including from ground and not stopping at 3
Clean and push press 40 kg

5x3
Bulgarian split squats: 75 lb, 85, 95, 100 (little bit of fail), 95
One legged box jumps 18”

3x12 facepulls 20lb
2x4 toes to bar

Feeling a bit tired from last night's spin class plus the runs. Wasn't doing huge weights on the cleans and push presses, yet they felt somewhat heavy.
Split squats felt a little heavy but still managed to do them.

Warm up, including:
15 min, with directed increases from low E2 to high E4, in small ring

In big ring,
all at Level 2:
4 min high E4
4 min easy
8 min mid-high E4
8 min easy
16 min low-mid E4
10 min easy
(did most of these at that level or higher, adding some watts to my current zones)

in target watts mode:
26 min at Sweet Spot (E3/E4 cusp) at the following cadences:
4x
3 min 95 rpm
2 min 105 rpm
1 min 110 rpm
:30 115 rpm

The higher cadences felt really tough at first, it felt like even hitting 95 rpm was a bit of work, nevermind taking it higher. By the third and fourth set, the legs were getting used to spinning fast and on the fourth set you were outspinning the prescribed cadence.

Avg cad 98 rpm
1:14 <170W
:38 170-210W
:13 >210W

Was joined by Sheri Foster, of 2003 adventure race fame in Western Canada. She raced about 4 different races that summer, each with a different team. Whichever team she was on ended up winning. Good to catch up.