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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carbon's Offset

In the 7 days ending Mar 31:

activity # timemileskm+m
  Backcountry skiing1 5:30:00 14.91(22:08) 24.0(13:45) 1220
  Biking2 1:35:00
  Hiking1 1:00:00 2.98(20:07) 4.8(12:30) 500
  Running1 1:00:00 6.21(9:39) 10.0(6:00)
  Strength1 10:00
  Total5 9:15:00 24.11 38.8 1720
averages - weight:65.7kg

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Sunday Mar 31 #

10 AM

Backcountry skiing (Alpine touring) 5:30:00 [2] 24.0 km (13:45 / km) +1220m 10:58 / km

Mount Gordon with Laura, Slice, Steve, Erin and Peter

met at 8:00, skiing at 9:40
A long hike in. The track in through the canyon was pretty good. A couple of spots were a little slippery; had ski crampons with me but never pulled them out.
Stopped at Bow Hut for folks to tape up some hot spots on their feet. Didn't bring any glacier gear; the two folks in our group who had been up there before said they hadn't brought it previously. It is pretty low angle, and we had 2 metres of snowpack when we probed. Had some good views, it was cool to look out over the Wapta, and we could see down into Yoho Valley and Iceline from the summit. A little bit of wind lower down but none higher up, enjoyed hanging out at the summit. Started our descent at 2:30 and were back at the cars at 4:00. Some nice turns in about 10 cm of soft snow on the surface on the way back down although most of it was pretty low angle. Low hazard and low angle meant we got to have fun skiing the slope together down a nice long run. Was able to glide almost all the way until you exited the canyon. Then the last bit of walk/skate/pole across the lake to the parking lot is always a bit of a slog.

Saturday Mar 30 #

2 PM

Hiking 1:00:00 [1] 4.8 km (12:30 / km) +500m 8:13 / km
shoes: Hoka Stinson 3

Across the 1A from Gap Lake, Fitzy and I hiked up an area where he is eyeing up some rock slabs for mountain biking and thinking of doing a little bush cutting to connect a trail through it.
After hiking up, eyeing up some rock sections to include, judging the flow, we jogged back down.
Brought the bikes with us to hike them up and try riding some of the sections, but then Fitzy got a call for a plumbing emergency. No problem, this spot will still be there and waiting.

This forced me to pull the mountain bike out and test ride it out front of the house, make sure everything is pressured up and operating well. It got me excited to be riding soon :)

Friday Mar 29 #

Note
weight:65.3kg (rest day)

Thursday Mar 28 #

6 PM

Running (Intervals) 1:00:00 intensity: (35:00 @2) + (22:00 @3) + (3:00 @4) 10.0 km (6:00 / km)
shoes: Hoka Stinson 3

Dirtbag intervals
Flat, along the causeway beside the canal.
warm up
400 metres hard, 200 metres easy.
Repeated for about 40 minutes.
Cool down jog back to the parking lot.

Didn't go super hard because the last two days of spin classes at work had used up some of my high intensity. Went harder on the last few sets than on the first few.

Wednesday Mar 27 #

12 PM

Biking (spin class) 55:00 intensity: (12:00 @1) + (30:00 @2) + (6:00 @3) + (2:00 @4) + (5:00 @5)

At the gym at work.
Got on the spin bike early for about 10 minutes of extra warm up spinning.
Then warmed up with 3 x 2 min @ 90+ rpm, 1 min easy.

60, 50, 40, 30, 20 s with 1 min rest between each, pushing as hard of a gear as you could sprint with for that duration.

Then the same but in reverse: 20, 30, 40, 50, 60s with 1 min rest between each.

Tuesday Mar 26 #

12 PM

Biking (spin class) 40:00 [3]
weight:66kg

40 minute spin class at the gym at work. Lots of short intervals, alternating tabatas of climbing a heavy gear versus sprinting.

Strength (Core) 10:00 [3]

The core component at the end of the spin class.
V sits, planks with tapping, etc.

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