Training Log Archive: Carbons OffsetIn the 7 days ending Nov 12, 2018:
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Monday Nov 12, 2018 #
1 PM
Running (Trail) 55:00 [2] 7.0 km (7:51 / km) +280m 6:33 / km
shoes: Hoka Stinson 3
Horseshoe with Carbon. Started up behind the house, across and up to Upper Horseshoe, back on lower and then across and up to our old return trail via Eagle Heights.
Sunday Nov 11, 2018 #
1 PM
Running 1:50:00 16.5 km (6:40 / km) +280m 6:09 / km
shoes: Hoka Stinson 3
Minnewanka trail, to the Aylmer bridge and back. A pretty quick pace for about the first half hour, then a bit more normal for the rest
Saturday Nov 10, 2018 #
10 AM
Running (Trail ) 50:00 [2] 6.3 km (7:56 / km) +215m 6:47 / km
shoes: Hoka Stinson 3
Montane traverse and back via the golf course cutoff. Fun to get out for a run with Carbon again, it’s been a while. Nice day.
Thursday Nov 8, 2018 #
Hiking/Walking (Stairmill ) 1:00:00 [3] +1020m
ahr:157 shoes: Hoka Stinson Evo
103 spm
Wednesday Nov 7, 2018 #
12 PM
Running (Treadmill ) 1:00:00 [2] 6.8 mi (8:49 / mi)
shoes: Hoka Stinson Evo
Ramped from 6 to 7 mph during first 30 min, then 7 mph for last 30 min.
1 PM
Strength (Core) 15:00 [3]
Myotatic crunch with 7.5 lbs
Cat vomit
Planks: 2:30 x 2 front, 75-90s sides (left side is stronger)
Cat vomit
Planks: 2:30 x 2 front, 75-90s sides (left side is stronger)
Tuesday Nov 6, 2018 #
6 PM
Biking (Spin class) 2:00:00 [3] 45.0 km (2:40 / km)
Back into the spin class routine.
Used my watts from last year (both my tests last year were low) and it went well. It felt good to push it again and follow a structure.
3x:
90 sec @ 5 min watts, to build lactic acid
30 sec stationary (no pedalling allowed) to let it pool
8 min at E3/E4 sweet spot to flush the acid
2x:
10 min of 15 sec MAP+, 15 sec easy
5x 1 min MAP, 1 min easy
Used my watts from last year (both my tests last year were low) and it went well. It felt good to push it again and follow a structure.
3x:
90 sec @ 5 min watts, to build lactic acid
30 sec stationary (no pedalling allowed) to let it pool
8 min at E3/E4 sweet spot to flush the acid
2x:
10 min of 15 sec MAP+, 15 sec easy
5x 1 min MAP, 1 min easy