Training Log Archive: carbonIn the 7 days ending Nov 21, 2016:
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Monday Nov 21, 2016 #
10 AM
Running (Trail) 1:30:00 [3]
shoes: Salomon Speed
CTC run.
12 PM
Cross Country Skiing 2:00:00 [3] 16.2 km (7:24 / km) +300m 6:47 / km
Moraine Lake Road.
Thursday Nov 17, 2016 #
6 PM
Running 1:00:00 [3]
shoes: Salomon Speed
Hill repeats with the Dirtbags. I love the Dirtbags.
5 x
30 sec hard up, 30 sec easy down
45 sec hard up, 60 sec easy down
60 sec hard up, 90 sec easy down
45 sec hard up, 60 sec easy down
30 sec hard up, 30 sec easy down
5 x
30 sec hard up, 30 sec easy down
45 sec hard up, 60 sec easy down
60 sec hard up, 90 sec easy down
45 sec hard up, 60 sec easy down
30 sec hard up, 30 sec easy down
Tuesday Nov 15, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm up (set up early and did an extra 15 minutes of warm up) including spin ups and leg openers.
5 x 1 min AnP, 1 min E1 (I was surprised that I could hold the AnP. I was expectig not to)
a few minutes easy
10 min E3 (Tempo)
4 x (4 min E3/E4 cusp, 1 min E1)
10 E3 (Tempo)
2 x (4 min E4, 1 min spin up in E4)
10 E3 (Tempo)
5 min E4 (the coach cut this one out and only some folks did it, like CO)
10 min cool down
5 x 1 min AnP, 1 min E1 (I was surprised that I could hold the AnP. I was expectig not to)
a few minutes easy
10 min E3 (Tempo)
4 x (4 min E3/E4 cusp, 1 min E1)
10 E3 (Tempo)
2 x (4 min E4, 1 min spin up in E4)
10 E3 (Tempo)
5 min E4 (the coach cut this one out and only some folks did it, like CO)
10 min cool down