Training Log Archive: carbonIn the 31 days ending Dec 31, 2010:
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Friday Dec 31, 2010 #
Backcountry Skiing 3:00:00 [3] +650m
First day at Kokanee Glacier Cabin with James, Wakana, Bart, Courtney, Sarah, Kevin and Mike. Beautiful cabin with amazing terrain all around. A cold day where my nose turned white but otherwise great skiing and great company. Had a couple of great runs with nice powder and a few trees.
Thursday Dec 30, 2010 #
Resort Skiing 3:00:00 [3]
Another amazing day at Whitewater in Nelson. Dennis and Craig showed us more sweet runs and again lent me a pair of skis to try out. Powder, powder, powder! This would be THE hill to call your home. Too bad is so far away from Calgary.
Wednesday Dec 29, 2010 #
Resort Skiing 4:00:00 [3]
Huge snow!
Tuesday Dec 28, 2010 #
Resort Skiing 4:00:00 [3]
Second day at Whitewater and it only got better. 15cm of new snow overnight made for some fun turns. The local guys that we met yesterday took us around to some very sweet areas. Also got the chance to ski 3 different skis today, all versions of the Heli Daddy. Tomorrow I might get to try a Rossignol ski. More snow in the forecast :)
Monday Dec 27, 2010 #
Resort Skiing 4:00:00 [3]
A full day at Whitewater resort with a friend and some locals to show us around. The best resort skiing I have ever had for sure. Backcountry powder everywhere and untouched snow even at the end of the day. Tonight there is a winter storm warning in effect which will make tomorrow very nice!
Sunday Dec 26, 2010 #
Backcountry Skiing 2:30:00 [3] +420m
Went up to Kootenay pass for some skiing with Mike. Climbed up the Baldy Rocks North route. The snow was not great as there was a sheet of ice just below the first centimeters of snow, making the trip down quite challenging. Got a little cliffed out at the top but managed to climb back up and get around it. After our first loop we decieded that it wasn't worth going up again. Next time I would try a different run as this slope had too many flat spots that were not great for skiing. The snow was a bit better towards the bottom but the terrain mellowed out quite a bit. The Ripple Ridge Cabin might have some nice turns around it.
Weights/Strength 20:00 [3]
Pushup program failed. Was supposed to do 56-48-26-26-22-22, but could only do 48-42-26-26-22-22. I think skiing earlier today had me a bit tired. Will have to try again.
2 x 40's with 7 Ibs
3 x 20 dead bugs
2 x 40's with 7 Ibs
3 x 20 dead bugs
Friday Dec 24, 2010 #
Spinning 1:30:00 [3]
4 x 20 min E2 with 2 min intervals
4 min E1 at end to cool down
4 min E1 at end to cool down
Weights/Strength 20:00 [3]
Pushup Program: Test Day. Managed to do 56 pushup in a row which was super cool at the same time as I'm wondering if this can be right?!This bumps me up two columns. Next week scares me! I wonder if there is a similar program for pullups because I think that would be more valuable to be. Something where you have to pull your own weight. ....a little search on the web uncovered this:
http://twentypullups.com/node/4
Who's in??? Bent?
2 x 40's with 7Ibs
3 x 10 bench dips
http://twentypullups.com/node/4
Who's in??? Bent?
2 x 40's with 7Ibs
3 x 10 bench dips
C • 56 11
Thursday Dec 23, 2010 #
Running 36:00 [3] 5.0 km (7:12 / km)
ahr:129 shoes:
A slow jog at lunch outside, still trying to keep it in E2. Stunning day with sunshine and blue skies!
Wednesday Dec 22, 2010 #
Weights/Strength 5:00 [3]
Pushup program: 36-34-32-28. The 120 sec rest in between each was needed today!
Running (Treadmill) 1:00:00 [3]
shoes:
5 min warmup at E1
3 x 15 min E2 at 5.5 mi/hr
6 min @ E1 at 4.8 mi/hr
5 min cooldown at E1
3 x 15 min E2 at 5.5 mi/hr
6 min @ E1 at 4.8 mi/hr
5 min cooldown at E1
Spinning 1:10:00 [3]
10 min E1
3 x 20 min E2 with 2 min of E1 in between
3 x 20 min E2 with 2 min of E1 in between
Kayak Ergo 30:00 [3]
Ergo session - steady slow pace.
Tuesday Dec 21, 2010 #
Weights/Strength 20:00 [3]
3 x 10 squats on half dome
3 x 10 lunges on each leg
3 x pull downs 50Ibs
3 x row 40Ibs
3 x 10 bench dips
3 x 7 curls 15Ibs
3 x 10 lunges on each leg
3 x pull downs 50Ibs
3 x row 40Ibs
3 x 10 bench dips
3 x 7 curls 15Ibs
Running (Treadmill) 10:00 [3]
shoes:
Warmup prior to strength workout
Monday Dec 20, 2010 #
Running (Treadmill) 1:20:00 [3]
shoes:
3 x 20 min E2 (5.5 mi/hr) with 2 min E1 (4.8 mi/hr) in between each set.
16 min warmup and cooldown at E1 (4.8 mi/hr)
16 min warmup and cooldown at E1 (4.8 mi/hr)
Weights/Strength 5:00 [3]
Pushup program: 32-30-30-26
Note
These pushups don't even come close to what Bent can do!!!
Kayak Ergo 40:00 [3]
A little paddle in the basement. Still not feeling completely comfortable paddling the ergo. I find it a bit harder than real paddling, but it gets better every time. Good training, that's for sure!
Weights/Strength 30:00 [3]
3 x 30 Dead Bugs
3 x 30 Glute Work
2 x 40's at 7 Ibs
Lots of rolling and a bunch of yoga stuff to loosen up.
3 x 30 Glute Work
2 x 40's at 7 Ibs
Lots of rolling and a bunch of yoga stuff to loosen up.
Sunday Dec 19, 2010 #
Spinning 2:00:00 [3]
ahr:125
1:45 at E2 (first 60 min at high E2, 30 min at mid E2, 15 min at low E2)
15 min at E1 (warm-up, cool down, plus 2 min between each 20 min E2 interval)
Avg Watts: 125
15 min at E1 (warm-up, cool down, plus 2 min between each 20 min E2 interval)
Avg Watts: 125
Saturday Dec 18, 2010 #
Running 1:10:00 [3]
shoes:
A run on the Douglas Fir trail. Kept to the lower trails today to try to keep HR at E2. Fun trail on the snow, especially with my new Icebugs. My Garmin is reading really odd numbers and has been for the last few runs. Might have to take it back to MEC.
Friday Dec 17, 2010 #
Spinning 1:04:00 [3] 29.0 km (2:12 / km)
ahr:114
Ahhh, nothing like a Friday night alone in the basement!
3 x 20 min E2 with 2 min of E1 in between.
3 x 20 min E2 with 2 min of E1 in between.
Kayak Ergo 30:00 [3]
Avg speed: 6.2 km/hr
Weights/Strength 30:00 [3]
Pushup program: 32-30-28-28. This one felt easier than the set two days ago, even though this was a harder one. Perhaps the bike spinning helped me warm up better that I normally do.
2 x 30 Dead Bugs
Rolling and glute work (physio stuff). Lots and lots of rolling to try to prevent any IT band issues this year! So far so good.
2 x 30 Dead Bugs
Rolling and glute work (physio stuff). Lots and lots of rolling to try to prevent any IT band issues this year! So far so good.
Thursday Dec 16, 2010 #
Running 45:00 [3] 6.0 km (7:30 / km)
ahr:130 max:151
A run around the community at work. Roads were a bit slippery but with the pull on spikes I didn't notice. Also the first time I ran with my iPod. Nice!
Average speed: 7:08 km/hr
It's a bit hard to run slowly and keep the HR low. I'm not a fast runner but I really notice how slow this is.
Average speed: 7:08 km/hr
It's a bit hard to run slowly and keep the HR low. I'm not a fast runner but I really notice how slow this is.
Wednesday Dec 15, 2010 #
Running 20:00 [3]
5.5 mi/hr on treadmill to warm up for some weights.
Weights/Strength 1:00:00 [3]
Pushup program: 30-28-26-24. This time I made it all the way through, although it's tough.
2 x 20 Dead Bugs
2 x 40's at 8Ibs and 5Ibs
3 x 5 Curls 15Ibs
3 x 10 Bench Dips
3 x 10 Rows at 40Ibs
3 x 10 Pull Downs at 50Ibs
Glutes work and rolling
2 x 20 Dead Bugs
2 x 40's at 8Ibs and 5Ibs
3 x 5 Curls 15Ibs
3 x 10 Bench Dips
3 x 10 Rows at 40Ibs
3 x 10 Pull Downs at 50Ibs
Glutes work and rolling
Tuesday Dec 14, 2010 #
Weights/Strength 5:00 [3]
Pushup program: 30-28-26-24
This one didn't go great as I put down my knees and rested for about 10 seconds on number 19 before completing the third set. Will have to re-do this one for it to count.
This one didn't go great as I put down my knees and rested for about 10 seconds on number 19 before completing the third set. Will have to re-do this one for it to count.
Note
Had to skip my planned lunch workout due to social x-mas activities at work. Tomorrow will be the same story I think. Is it bad when you rather go to the gym than socialize with colleagues?
Monday Dec 13, 2010 #
Spinning 1:30:00 [3]
TT night. As suspected I didn't do quite as well as I had hoped - I was really aiming for 210, but only reached 205. Legs still tired from weekend and some post surgery stuff still showing up every now and then. Had an okay start with a bad middle and an okay ending where I managed to bring 2 watts back. I shouldn't complain too much though as I still improved my watts from the fall by 35w. Perhaps I can still aim for a 4.0 watts per kilo by the end of the winter season? We'll see.
3 min TT: 251 watts
20 min TT: 205 watts
Coolest thing was that I ran into another Swede who was in the tri class right next to us. She seems super nice and perhaps we can get together for some training in the new year.
3 min TT: 251 watts
20 min TT: 205 watts
Coolest thing was that I ran into another Swede who was in the tri class right next to us. She seems super nice and perhaps we can get together for some training in the new year.
Sunday Dec 12, 2010 #
Backcountry Skiing 3:00:00 [3] +900m
Last day at the cabin and we climbed up behind the cabin to find some really good snow. I bailed out a bit early and missed one run. The snowmobile ride out was quite exciting with some fast downhills and a few bumpy sections to tire the legs out a bit extra.
Saturday Dec 11, 2010 #
Backcountry Skiing 4:00:00 [3] +1100m
Went across the valley to a nice wide open run with sweet snow. Lapped that a number of times before heading back to the cabin. Also spend some time digging out the snowmobile that had been covered from the snowfall overnight. I seemed to beat the head cold that was trying to settle in. Perhaps the uber spicy Jumbalaya for dinner was the magic!
Friday Dec 10, 2010 #
Backcountry Skiing 3:00:00 [3] +600m
Headed into the Dave White cabin in the Purcell range just outside Radium. Mike, Bart, Lucas and I were pulled in by a snowmobile driven by Lucas' friend Chris. Had enough time to get a couple of laps in before dark. Found nice snow and also dug a couple of pits to check out the snow conditions.
Thursday Dec 9, 2010 #
Weights/Strength 45:00 [3]
Pushup program: 28-26-24-22
2 x 20 Dead Bugs
2 x The 40's (8Ibs first set, 5Ibs second set)
3 x Curls (15 Ibs dubbells)
3 x Bench Press (20 Ibs dumbbells)
3 x 10 Bench dips
3 x 10 Pull downs (50 Ibs)
3 x 10 Rows (40 Ibs)
Glute (physio) work and rolling
2 x 20 Dead Bugs
2 x The 40's (8Ibs first set, 5Ibs second set)
3 x Curls (15 Ibs dubbells)
3 x Bench Press (20 Ibs dumbbells)
3 x 10 Bench dips
3 x 10 Pull downs (50 Ibs)
3 x 10 Rows (40 Ibs)
Glute (physio) work and rolling
Wednesday Dec 8, 2010 #
Spinning 1:00:00 [3]
Did the time trials tonight at home just in case my body is too tired from skiing on Monday night (but will still give it a go on Monday). Did a compare between the Tacx and Power Tap
3 min Tacx: 256w
3 min Power Tap: 248w (was at 251w when I stopped and then decreased very fast to 248)
20 min Tacx: 208w
20 min Power Tap: 206w (was at 210w when I stopped and then decreased very fast down to 206 )
Not sure what the quick decrease at the end is all about. I know sometimes in the 3 min TT it starts decreasing when you slow down but I have never seen it so fast in either TT.
Still happy with the results as it is up 36w since the first session and almost back to fully normal watts for me. I found it really hard to do this at home though. I wanted to stop a few times throughout. It seemed like it hurt more when doing this by yourself. The only upside was that I could focus a bit better as no one was walking around and checking up on you, which in class I find very distracting.
3 min Tacx: 256w
3 min Power Tap: 248w (was at 251w when I stopped and then decreased very fast to 248)
20 min Tacx: 208w
20 min Power Tap: 206w (was at 210w when I stopped and then decreased very fast down to 206 )
Not sure what the quick decrease at the end is all about. I know sometimes in the 3 min TT it starts decreasing when you slow down but I have never seen it so fast in either TT.
Still happy with the results as it is up 36w since the first session and almost back to fully normal watts for me. I found it really hard to do this at home though. I wanted to stop a few times throughout. It seemed like it hurt more when doing this by yourself. The only upside was that I could focus a bit better as no one was walking around and checking up on you, which in class I find very distracting.
Tuesday Dec 7, 2010 #
Weights/Strength 45:00 [3]
Pushup test: 30 (didn't expect to do so many - not sure if I will be able to do the program at that high of a level already)
Dead bugs x 3
The 40's x 2 (8Ibs first set and 5Ibs second set, no rest in between)
3 x 10 reps pull downs (50Ibs)
3 x 10 reps bench dips
3 x 8 reps bench press (20Ibs - 40Ibs total)
3 x 8 reps curls (15Ibs)
Rolling and glute (physio) work as well.
Dead bugs x 3
The 40's x 2 (8Ibs first set and 5Ibs second set, no rest in between)
3 x 10 reps pull downs (50Ibs)
3 x 10 reps bench dips
3 x 8 reps bench press (20Ibs - 40Ibs total)
3 x 8 reps curls (15Ibs)
Rolling and glute (physio) work as well.
C • Wow 2
Note
Ooops, what was supposed to be a training night turned into fussing around with the basement gear, but at least I'm set up for the winter now.
Monday Dec 6, 2010 #
Spinning 1:45:00 [3]
40 km team time trial:
3km MAP
E2
2km MAP
E2
1km MAP
E2
1km MAP
E2
1kmMAP
E2
3km MAP
E2
2km MAP
E2
1km MAP
E2
1km MAP
E2
1kmMAP
E2
Sunday Dec 5, 2010 #
Running (Treadmill) 45:00 [3]
shoes:
Kept HR very low, around 130 while running at 8.5km/hr. After the run we went out and bought some tights so that I can run outside in the cold. My old ones were quite ripped from racing too much in them.
Weights/Strength 5:00 [3]
Pushup program: 20-19-18-16 (was supposed to be less but I got a bit mixed up).
Weights/Strength 10:00 [3]
Rolling and glute work (physio)
Saturday Dec 4, 2010 #
Spinning 1:35:00 [3]
Spinning while watching one of my favorite Swedish movies, Arn the templerider. Tomorrow I'll watch the sequel. Perhaps this spinning at home will work well after all.
85 min at E2
10 min at E1
85 min at E2
10 min at E1
Friday Dec 3, 2010 #
Weights/Strength 30:00 [3]
Lunch workout
Pushup program: 18-18-16-14
3 x 10 Dead Bugs (wow these look kind of easy and silly but they really work you)
2 x The 40's with 5Ibs (I can probably up the weight as it felt quite doable)
3 x 12 Bench Dips
Also did my glute (physio) work and rolling.
The shoulder knot is still in there so I might need some massage soon.
Pushup program: 18-18-16-14
3 x 10 Dead Bugs (wow these look kind of easy and silly but they really work you)
2 x The 40's with 5Ibs (I can probably up the weight as it felt quite doable)
3 x 12 Bench Dips
Also did my glute (physio) work and rolling.
The shoulder knot is still in there so I might need some massage soon.
Thursday Dec 2, 2010 #
Running (Treadmill) 45:00 [3] 49.09 mi (55 / mi)
shoes:
Lunch run
2% incline
40 minutes at avg speed of 5.5 miles
3 minutes at avg speed of 5 miles (warmup)
2 minutes at avg speed of 3 miles (warmup)
HR at 142 when checking it at minute 43, which is good as I'm trying to hold E2.
2% incline
40 minutes at avg speed of 5.5 miles
3 minutes at avg speed of 5 miles (warmup)
2 minutes at avg speed of 3 miles (warmup)
HR at 142 when checking it at minute 43, which is good as I'm trying to hold E2.
Kayak Ergo 45:00 [3]
Another ergo session where I focused on my technique. A slow pace at 6.1km/hr average helped me maintain the stroke better. My left shoulder is still a bit sore. Not sure from what though.
Weights/Strength 10:00 [3]
Glute work (physio stuff)
Wednesday Dec 1, 2010 #
Weights/Strength 30:00 [3]
Pushup program week 4: 16-14-14-12. This one felt relatively easy as the last one had more reps.
Glute work (physio), some yoga stuff and lots of rolling. The rolling is also getting better. Full body weight over the roughest parts. Perhaps I can roll my IT bands away completely! Do I really need them?
Glute work (physio), some yoga stuff and lots of rolling. The rolling is also getting better. Full body weight over the roughest parts. Perhaps I can roll my IT bands away completely! Do I really need them?
Kayak Ergo 25:00 [3]
Avg Speed: 6.5km/hr
Tried to focus on correct positioning and technique. Felt uncomfortable in the left shoulder and upper back, but this eased up as I warmed up. Our TV is placed just at the right height so that I force myself to look up. Hopefully I can keep it that way even when the mirror goes up.
Tried to focus on correct positioning and technique. Felt uncomfortable in the left shoulder and upper back, but this eased up as I warmed up. Our TV is placed just at the right height so that I force myself to look up. Hopefully I can keep it that way even when the mirror goes up.
Note
Very excited to have signed up for some real coaching! Will be fun to see how I improve overall for the upcoming season. Lot's of work ahead though.