Training Log Archive: carbonIn the 31 days ending Oct 31, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||
| 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 | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||
Monday Oct 31, 2016 #
10 AM
Running 50:00 [3] 6.0 km (8:20 / km) +690m 5:17 / km
Halloween run up Sulphur mountain with CTC.
Saturday Oct 29, 2016 #
1 PM
Mountain Biking 1:55:00 [3] 17.0 km (6:46 / km)
Rode RS and Quebexican with CO, Annie, Violet and Jenna. It was a cold start at only a couple of degrees and frost everywhere. I took it fairly easy because the rain we received yesterday made things pretty slick.
Friday Oct 28, 2016 #
4 PM
Spinning 1:25:00 [3]
Somewhere I messed up in the program and got off track because my total time didn't match the workout time.
20min progressively increasing watts
5x 10" Big gear accelerations + 5x 50" easy spin
2min easy
2x 15min (2min @ high E4/FTP -> 3min @ low-mid E3 repeated 3x) + 2x 5min easy
20min @ E2 watts w cadence >96rpm
5min easy
20min progressively increasing watts
5x 10" Big gear accelerations + 5x 50" easy spin
2min easy
2x 15min (2min @ high E4/FTP -> 3min @ low-mid E3 repeated 3x) + 2x 5min easy
20min @ E2 watts w cadence >96rpm
5min easy
Thursday Oct 27, 2016 #
12 PM
Weights/Strength 40:00 [3]
Home program minus squats and lunges to preserve the legs a little for the run tonight.
6 PM
Running 1:00:00 [3] 11.5 km (5:13 / km)
shoes: Salomon Speed
Warmup
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
4 min hard, 1 min easy
5 min hard, 5 min easy
5 min hard, 1 min easy
4 min hard, 1 min easy
3 min hard, 1 min easy
2 min hard, 1 min easy
1 min hard
Cool down
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
4 min hard, 1 min easy
5 min hard, 5 min easy
5 min hard, 1 min easy
4 min hard, 1 min easy
3 min hard, 1 min easy
2 min hard, 1 min easy
1 min hard
Cool down
Tuesday Oct 25, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm-up incl. spin ups and leg openers
45 min E3 with 20 sec AnP spin ups every 5 minutes (9 of them)
4 min easy
3 x } 6 x 40 sec MAP, 20 sec easy (4 min easy between the 3 sets)
Cool-down
45 min E3 with 20 sec AnP spin ups every 5 minutes (9 of them)
4 min easy
3 x } 6 x 40 sec MAP, 20 sec easy (4 min easy between the 3 sets)
Cool-down
Monday Oct 24, 2016 #
12 PM
Weights/Strength 45:00 [3]
Home program
4 PM
Running (Trail) 56:00 [3] 7.3 km (7:40 / km) +170m 6:52 / km
Horseshoe run with Myka and CO.
Sunday Oct 23, 2016 #
10 AM
Running 2:10:00 [3] 19.0 km (6:51 / km) +270m 6:23 / km
shoes: Salomon Speed
CTC run from Goat Creek on the High Rockies trail. It's not much of a trail in this area but more of a double track forest road. There are still some very beautiful views. We ran slightly past the bridge towards Driftwood before most of the group turned back. A few of us went a little further still before going back. I felt pretty good today again. It wasn't until the last 20 minutes that I started feeling that the hills were a bit tough.
Friday Oct 21, 2016 #
1 PM
Mountain Biking 2:20:00 [3] 30.0 km (4:40 / km)
Easy pace mountain bike ride on Minnewanka with a group of friends.
4 PM
Spinning 1:55:00 [3]
5min easy spin
15min @ E2 watts w cadence >94rpm
2x the following set:
5x :15" Big gear accelerations + 5x :45" easy spin
5min @ E4/FTP watts (95-100rpm)
10min @ E2 watts (85-90rpm)
20min @ E3 watts (95-100rpm)
10min @ E2 watts (self-selected cadence)
5min easy
Cut the workout short by 10 minutes when my neck was getting bad.
15min @ E2 watts w cadence >94rpm
2x the following set:
5x :15" Big gear accelerations + 5x :45" easy spin
5min @ E4/FTP watts (95-100rpm)
10min @ E2 watts (85-90rpm)
20min @ E3 watts (95-100rpm)
10min @ E2 watts (self-selected cadence)
5min easy
Cut the workout short by 10 minutes when my neck was getting bad.
Thursday Oct 20, 2016 #
6 PM
Running 1:00:00 [3]
shoes: Salomon Speed
Warmup
10 x 1 min up hill, 90 second jog down
3 min rest
8 x 20 seconds up, 40 seconds jog down
Cooldown
10 x 1 min up hill, 90 second jog down
3 min rest
8 x 20 seconds up, 40 seconds jog down
Cooldown
Tuesday Oct 18, 2016 #
6 PM
Spinning 2:10:00 [3]
Warmup including spin ups and leg openers.
Main set:
3 x 20 min E3 with 8 MAP spin ups (@ every 2.5 min), 5 min E2 (75 min total)
20 x 15 sec MAP, 15 sec easy (10 mins total)
Cooldown
Main set:
3 x 20 min E3 with 8 MAP spin ups (@ every 2.5 min), 5 min E2 (75 min total)
20 x 15 sec MAP, 15 sec easy (10 mins total)
Cooldown
Monday Oct 17, 2016 #
12 PM
Weights/Strength 45:00 [3]
Home program
4 PM
Running (Trail) 50:00 [3]
A little run with Myka and CO after work.
Sunday Oct 16, 2016 #
Running 1:00:00 [3] 8.0 km (7:30 / km) +560m 5:33 / km
shoes: Salomon Speed
CTC run Quarry-Power Line-Grassi Lakes - Riders of Rohan-Highline and back. I was put in charge of leading the long group, but a misunderstanding early on had all the runners following me, while Mike F went off on his own with nobody following him for the shorter loop. Some people up front wanted to go fast but didn't know the trails and didn't want to lead. That resulted in me setting fairly brisk pace which was not ultimate for half of the group, but I stopped and let everyone regroup at all the intersections. Once we got up to Grassi Lakes people knew the way and we could mellow out a little more.
2 PM
Mountain Biking 1:50:00 [3] 20.0 km (5:30 / km)
Casual ride with CO, JC, Annie, Jenna, Chris and Cindy. One of the girls crashed 30 minutes in on the Highline so we modified the ride and went the Nordic Centre instead for an easier ride. We played in the terrain park after which was fun.
Friday Oct 14, 2016 #
4 PM
Running 1:30:00 [3] 11.0 km (8:11 / km) +350m 7:04 / km
shoes: Salomon Speed
38 minutes with Myka and the rest with CO and the BVGT girls. My body felt tired, but so nice to be out.
Thursday Oct 13, 2016 #
12 PM
Weights/Strength 45:00 [3]
Home program. My lower back is bugging me a bit so I skipped a couple of the sets and stepped down in weight for another couple.
6 PM
Running 1:28:00 [4] 10.7 km (8:13 / km) +450m 6:48 / km
shoes: Salomon Speed
Dirtbag Run:
6 x 8ish min loop of the hoodos, starting and finishing at the gravel pit by the bike park. About 1-2 mins rest in between sets.
Good workout. Trying to keep up with the BVGT girl and Mrs Reed on the false flats has me working pretty good. I do fine on the climbs and downhills.
6 x 8ish min loop of the hoodos, starting and finishing at the gravel pit by the bike park. About 1-2 mins rest in between sets.
Good workout. Trying to keep up with the BVGT girl and Mrs Reed on the false flats has me working pretty good. I do fine on the climbs and downhills.
Tuesday Oct 11, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm-up including spin-ups and leg openers
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups
5 x 30 sec MAP, 30 sec easy
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups
5 x 30 sec MAP, 30 sec easy
15 min E3 with 6 x 15 sec MAP spin-ups
5 min E1
15 min E3 with 6 x 15 sec MAP spin-ups
Monday Oct 10, 2016 #
11 AM
Spinning 1:00:00 [3]
5min easy
15min @ E2 watts - 80-85rpm
15min @ Mid-high E3 watts - 90-100rpm
9min @ Low-mid E3 watts - 100-105rpm
16min easy
15min @ E2 watts - 80-85rpm
15min @ Mid-high E3 watts - 90-100rpm
9min @ Low-mid E3 watts - 100-105rpm
16min easy
Sunday Oct 9, 2016 #
10 AM
Hike/Scramble 3:00:00 [3] 15.2 km (11:51 / km) +1020m 8:52 / km
shoes: Salomon Speed
Another beautiful day in the mountains. Ran and hiked up to Pigeon and then ran down. The approach to Pigeon is boring with a long section of power line but once you get up high it gets pretty. CO, the BVGT girls, Junker and Mrs Reed joined. Good group. I'm definitely tired today.
Saturday Oct 8, 2016 #
9 AM
Running (Trail) 2:20 [3] 22.0 km (6 / km) +300m 6 / km
shoes: Salomon Speed
We had a very nice morning run from Canmore to Banff on the Rundle Riverside trail. Finished with a great latte and cheese cake at Whitebark cafe. I felt great for the whole run which is encouraging. Now I need to work up to 70km to join some peeps for the rim to rim to rim next spring.
Friday Oct 7, 2016 #
12 PM
Weights/Strength 40:00 [3]
Home program.
I struggled today. I reached failure on many of my sets before they were quite done. I was still a bit sore from two days ago and I think I'm still a bit tired from the run last nigh.
I struggled today. I reached failure on many of my sets before they were quite done. I was still a bit sore from two days ago and I think I'm still a bit tired from the run last nigh.
4 PM
Spinning 1:15:00 [3]
5min easy spin
10min progressively increasing your watts from low end of E2 up to your newly measured FTP
10x 30" @ MAP on small chain ring + 10x 30" easy spin
5min easy
10x single leg pedaling (20 revolutions/leg + 20revs between sets w both feet clipped in)
5min easy
15min @ E3 watts with cadence at 95-105rpm
15min @ E2 watts
5min easy
10min progressively increasing your watts from low end of E2 up to your newly measured FTP
10x 30" @ MAP on small chain ring + 10x 30" easy spin
5min easy
10x single leg pedaling (20 revolutions/leg + 20revs between sets w both feet clipped in)
5min easy
15min @ E3 watts with cadence at 95-105rpm
15min @ E2 watts
5min easy
Thursday Oct 6, 2016 #
6 PM
Running (Trail) 1:30:00 [3] 11.0 km (8:11 / km) +450m 6:48 / km
shoes: Salomon Speed
Super fun run with the dirtbags with a Highline figure eight. Climbed up by the dog park, ran west across to Riders of Rohan, back across the power line, up the dog park climb again, east across to the middle creek, down to the power line and back. I felt better as the run went on and kept up with some faster runners.
Wednesday Oct 5, 2016 #
12 PM
Weights/Strength 45:00 [3]
Home program again.
4 PM
Spinning 1:00:00 [3]
5min easy
15min @ E2 watts - 80-85rpm
15min @ Mid-high E3 watts - 90-100rpm
15min @ Low-mid E3 watts - 100-105rpm
10min easy
15min @ E2 watts - 80-85rpm
15min @ Mid-high E3 watts - 90-100rpm
15min @ Low-mid E3 watts - 100-105rpm
10min easy
Tuesday Oct 4, 2016 #
6 PM
Spinning 2:15:00 [3]
Time trial night.
Came in with low expectations and was prepared mentally to face the reality of not being able to pull much off, but left feeling very happy. My 20min TT was better than where I finished last year and although nowhere near my PB it was encouraging to see that I could sustain a higher than expected output for the duration of the trial.
Came in with low expectations and was prepared mentally to face the reality of not being able to pull much off, but left feeling very happy. My 20min TT was better than where I finished last year and although nowhere near my PB it was encouraging to see that I could sustain a higher than expected output for the duration of the trial.
Saturday Oct 1, 2016 #
12 PM
Running (Trail) 1:10:00 [3] 10.0 km (7:00 / km) +300m 6:05 / km
shoes: Salomon Speed
Montane and Johnny's Trail with CO and Myka. I still feel like I'm fighting a cold and I'm low on energy, but it was so nice to be out after the rain storms we had over night and this morning.