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Training Log Archive: carbon

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Spinning2 4:05:00
  Running3 4:00:00 11.81 19.0 270
  Mountain Biking1 2:20:00 18.64(7:31) 30.0(4:40)
  Weights/Strength1 45:00
  Total7 11:10:00 30.45 49.0 270

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MoTuWeThFrSaSu

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.

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

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

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.

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