Training Log Archive: carbonIn the 30 days ending Nov 30, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||
Tuesday Nov 29, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm up incl. spin ups and leg openers
7x 30 sec MAP, 30 sec easy
7 min easy
main set:
4 x
1 min MAP
3 min E4
2 min E3
3 min E4
1 min MAP
5 min easy
Cool down
7x 30 sec MAP, 30 sec easy
7 min easy
main set:
4 x
1 min MAP
3 min E4
2 min E3
3 min E4
1 min MAP
5 min easy
Cool down
Sunday Nov 27, 2016 #
9 AM
Spinning 2:00:00 [3]
Spinning at home.
Saturday Nov 26, 2016 #
10 AM
Cross Country Skiing 2:00:00 [3] 18.0 km (6:40 / km) +150m 6:24 / km
XC skiing Divide Trail
Thursday Nov 24, 2016 #
6 PM
Running 1:00:00 [5]
shoes: Salomon Speed
Dirtbag night:
Warm-up
3 x 6 minutes flat at 85-100%, 4 min rest, 6 min hills at 100%
Cool-Down
Warm-up
3 x 6 minutes flat at 85-100%, 4 min rest, 6 min hills at 100%
Cool-Down
Tuesday Nov 22, 2016 #
6 PM
Spinning 2:15:00 [3]
Warm-up, including spin-ups and leg openers
3 x 20 min team time trials where we kept our effort at FTP or just below and took turns spinning up to AnP (30 sec, 45 sec, 20 sec).
3 x 20 min team time trials where we kept our effort at FTP or just below and took turns spinning up to AnP (30 sec, 45 sec, 20 sec).
Monday Nov 21, 2016 #
10 AM
Running (Trail) 1:30:00 [3]
shoes: Salomon Speed
CTC run.
12 PM
Cross Country Skiing 2:00:00 [3] 16.2 km (7:24 / km) +300m 6:47 / km
Moraine Lake Road.
Thursday Nov 17, 2016 #
6 PM
Running 1:00:00 [3]
shoes: Salomon Speed
Hill repeats with the Dirtbags. I love the Dirtbags.
5 x
30 sec hard up, 30 sec easy down
45 sec hard up, 60 sec easy down
60 sec hard up, 90 sec easy down
45 sec hard up, 60 sec easy down
30 sec hard up, 30 sec easy down
5 x
30 sec hard up, 30 sec easy down
45 sec hard up, 60 sec easy down
60 sec hard up, 90 sec easy down
45 sec hard up, 60 sec easy down
30 sec hard up, 30 sec easy down
Tuesday Nov 15, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm up (set up early and did an extra 15 minutes of warm up) including spin ups and leg openers.
5 x 1 min AnP, 1 min E1 (I was surprised that I could hold the AnP. I was expectig not to)
a few minutes easy
10 min E3 (Tempo)
4 x (4 min E3/E4 cusp, 1 min E1)
10 E3 (Tempo)
2 x (4 min E4, 1 min spin up in E4)
10 E3 (Tempo)
5 min E4 (the coach cut this one out and only some folks did it, like CO)
10 min cool down
5 x 1 min AnP, 1 min E1 (I was surprised that I could hold the AnP. I was expectig not to)
a few minutes easy
10 min E3 (Tempo)
4 x (4 min E3/E4 cusp, 1 min E1)
10 E3 (Tempo)
2 x (4 min E4, 1 min spin up in E4)
10 E3 (Tempo)
5 min E4 (the coach cut this one out and only some folks did it, like CO)
10 min cool down
Monday Nov 14, 2016 #
4 PM
Running (Trail) 55:00 [3]
shoes: Salomon Speed
Run with CO and Myka.
Friday Nov 11, 2016 #
12 PM
Mountain Biking 2:05:00 [3] 25.0 km (5:00 / km)
Fun day on Tunnel Mountain.
Thursday Nov 10, 2016 #
Running 1:00:00 [3]
shoes: Salomon Speed
Dirtbags: 5.5 fartlek laps of the bridge loop around lower Cougar Creek
Saturday Nov 5, 2016 #
Mountain Biking 2:45:00 [3] 25.0 km (6:36 / km)
Highline and Nordic Centre.
Tuesday Nov 1, 2016 #
6 PM
Spinning 2:00:00 [3]
The instructor called the class 15 minutes early today which I didn't like. Not sure what was up with that. I jumped on early I still rode for 2hrs but that isn't quite the same as having something structured for the full session.
Warm-up including spin-ups and leg openers
6 x
2 min E4
30 sec E1
2 min E3
1 min E1
2 min E4
90 sec E1
1 min Map/AnP
2 min E1
Cool-down
Warm-up including spin-ups and leg openers
6 x
2 min E4
30 sec E1
2 min E3
1 min E1
2 min E4
90 sec E1
1 min Map/AnP
2 min E1
Cool-down