Training Log Archive: carbon

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.

Easy pace mountain bike ride on Minnewanka with a group of friends.

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.

Warmup
10 x 1 min up hill, 90 second jog down
3 min rest
8 x 20 seconds up, 40 seconds jog down
Cooldown

C • Thanks for the chase:) 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

Home program

A little run with Myka and CO after work.