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Training Log Archive: Carbon's Offset

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running2 3:25:00 16.27(12:36) 26.19(7:50) 770
  Biking1 2:05:00
  Strength1 1:00:00
  Total4 6:30:00 16.27 26.19 770
averages - sleep:7.5 rhr:44 weight:65.6kg

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Sunday Apr 29 #

rhr:43 weight:65.3kg


Saturday Apr 28 #

rhr:46 weight:65.8kg

10 AM

Running (trail) 2:30:00 [2] 17.54 km (8:33 / km) +470m 7:32 / km
shoes: Hoka Stinson 3

Behind the house, up to Montane, all the way across to the radio tower trail and down. Then across Ridge Traverse to Meander to Meander Glades, and New Johnny's Trail. Then Carbon guided us through and around the golf course and nailed the route home with her new sneaky route.
Good to run on lots of clear dirt today, and still some sections of snow/ice. Really nice and warm, shorts and t-shirts.
Felt good the whole time, ran all the long uphills and added a couple faster sections.

Thursday Apr 26 #

rhr:44 slept:7.5

Wednesday Apr 25 #

7 PM

Strength 1:00:00 [3]
shoes: Asics Gel DS Trainer (light bl

warm up: lunge stretches, scorpions, jog lap
5 x (power cleans and press @ 80% (used 30 kg), one from floor, one from 3, 2 presses)

Build power cleans up to 80% of clean max (theoretical clean max 50 kg), built up to 40 kg doing one from floor, one from 3.

Once 80% max clean has been completed, 5 x alternating:
Power clean with 80%, one from floor, one from 3
3x two-legged box jump. Did one on 24 inch box, did the rest on 30 inch box.

5 x landing box jumps: dropped off 18 inch box, jumped onto 24 inch box. Goal is to minimize time on ground, quick bounce, heels don't need to touch down. Aim to land as upright as possible on box.

Bulgarian Split Squats: build slowly to max with 2 reps per set.
55 lb, 65, 75, 85, 90, 95, 100, 105, 110, 115 lbs.
Old max was 100 lbs. Maxed out at 115 lbs tonight. Might have been able to go up 5 lbs again, but 115 lbs felt close to limit for 2 reps.

3 x 12 facepulls, 22 lbs

2 x 4 toes to bar. Reached the bar on about half of them, about 3/4 on the others.

Tuesday Apr 24 #

rhr:44 weight:66.2kg

6 PM

Biking (spin class) 2:05:00 [3]

warm up, plus fast spin ups

15s hard, 15s easy
30s hard, 15s easy
45s hard, 15s easy

5 min easy

2 min E4, 30 sec MAP, 1:30 E3 (no rest, E3 is the recovery)

5 min easy

3x something I can't remember

5 min easy

15 x 20s fast (spinning up to E4 or above), 40s easy

Cool Down

Monday Apr 23 #

rhr:43 weight:65.2kg

4 PM

Running (Hill) 55:00 intensity: (15:00 @1) + (10:00 @2) + (30:00 @3) 8.65 km (6:22 / km) +300m 5:25 / km
shoes: Hoka Stinson 3

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.

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