Training Log Archive: carbon

An outing behind the house with CO, Violet and Bambi.

Yoga for flexibility.

Main set was a bunch of intervals of 2 min at 90% and 30 sec at 105% of FTP.

Yoga for flexibility

Yoga for flexibility

Awesome physio this morning. My neck and shoulder feel way better.

C • Yahooooo! 3

50 min warm-up

Main set:
6x {

2 min E4
30 sec easy
2 min E3
1.5 min easy
2 min E4
1 min easy
1 min MAP/AnP
2 min easy

Cool-down.

Down to Fish Creek from CO's parents' house. It's boring to run on your own.

A quick set of poses before jumping in the car to drive to the big city for work. My back and shoulder feel much better after these.

Fun run with CO, Violet and Bambi on the Montain trail all the way out to Harvie Heights and back. Quite a hilly loop. I felt pretty good except for some small pains in my stomach from the bug I fought off during the week.

Yoga for flexibility.

Ran through a few yoga poses before plunking down at my desk for the day.

C • How is it going? 3

Warm-Up:
High cadence of 30 sec at 110 rpm, 30 sec easy
2 x Power builds: 30 sec at FTP - 40w, -30w, -20W, -10W, at FTP.

Main set:
5 min at 1 min each of 90%/100%/110%/100%/90% of FTP
5 min at 95-100% of FTP
5 min at 90% of FTP
5 min at 85-90% of FTP
5 min at 85% of FTP
(2 min easy between each 5 min set)

Cooldown

Warm-up (I missed a few minutes of the warmup)

3 x (1.5 min MAP, 2 min E4, 2 min E3, 1 min E2, 2 min E3, 2 min E4, 1.5 min MAP, 3 min easy)

Longish recovery with some spinning in different gears and standing, while holding E2.

10 x (30 sec AnP, 30 sec easy). I was pretty tired by this time ans struggled to keep it to MAP, even through we were supposed to be in AnC.

The Lake Minnewanka trail was in great shape. The first section leading up to the bridge and up the climb to the bend had some serious ice but after that it was a dry trail. It felt like running in the summer.

C • Låter härligt 2

Warmup
Main set:
5 x 5 minutes 90% of FTP, 2 min easy (1: RPM of choice, 2: 70-80RPM, 3: 80-90RPM, 4: 90-100RPM, 5: RPM perceived as most difficult)
Cooldown at 60% of FTP

My neck/back is getting a bit better but after about 50 minutes I felt like it had enough.

30-45 min warm-up drills
Main Set:
3 X { 1min E1, 3 min E3, 2min E4, 1min MAP, 2min E4, 3min E3, 5min easy/E2
Secon Set:
2 x (7 x 30 sec MAP, 30 sec easy), 3 minute rest interval
then straight into 10 min E2 as a cooldown
10 min cool-down drills

Banff hockey with the girls. My back hurt too much so I didn't last the full game, but fun anyway.

It's a fact. Without a set program or plan to follow while spinning, I don't accomplish much and find it hard to push myself. E2 with some E3 spin-ups. Maybe it's still a little useful, but it's very boring to just sit there and spin.

Highline and lowline run with CO. Well, not exactly with CO, but we started together and then ran separately. It was quite icy and some sections where you can usually keep a good speed were sketchy at best. Next time I'm in Sweden I'm buying a pair of good ice bugs! They can handle this kind of ice, which is common in Stockholm. Hint to CC: how can we make sure we find a pair in June? I'm saving up my money now :)

C • Ice 12

Since I have not been diligent at spinning lately (or any training for that matter), this class felt tough despite the short duration, although it was a fun class.The good part about it was that the computrainer was dictating the resistance and the coach the cadence. This meant, for me anyway, that I perceived the workout as harder than the given watts output. In real life I would have chosen to produce those watts in a different gear for a perceived easier effort. The class trained both body and mind. I need to keep this work up going forward.

8 minute warm up (way, way too short)

3 sets of
4x ( 2 min at 85 percent of FTP, 30 sec at 105 percent of FTP)

First set at 70-80 rpm, second set at 80-90 rpm, third set at 90-100 rpm

4 minutes easy between warm up and first set, 6 min between first and second set, 10 min between second and third set.

E3 and E4. My shoulder was bugging me so I stopped before the class was done. I also feel out of shape and was having issues pushing through the prescribed class. I will need to make spinning my priority for a while so I feel reasonably okay in Sardinia in April.

3 x (the rest of the group did 6 reps)
{2 minutes at 90% of FTP,
30 seconds at 105% of FTP}

various cadence (70, 80, 90, 100)

Mostly an E2 spin.