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Training Log Archive: carbon

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running3 3:58:00 18.45(12:54) 29.7(8:01) 1360
  Spinning2 3:10:00
  Mountain Biking1 1:50:00 12.43(8:51) 20.0(5:30)
  Weights/Strength1 45:00
  Total7 9:43:00 30.88 49.7 1360

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MoTuWeThFrSaSu

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.

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

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

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