Training Log Archive: carbonIn the 30 days ending Nov 30, 2010:
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| 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 | Tu | ||||||||||||||||||||||||||||||||||||||
Tuesday Nov 30, 2010 #
Running (Treadmill) 15:00 [3]
shoes:
A warmup run before weights.
Weights/Strength 30:00 [3]
Upper body, core and glutes.
Monday Nov 29, 2010 #
Weights/Strength 20:00 [3]
A quick upper body workout. Did my pushups and a few other strength workouts.
Spinning 1:45:00 [3]
3 x
30 sec MAP
4 min E4 Goal Watts
12 min E2
Warm up and cooldown as well.
30 sec MAP
4 min E4 Goal Watts
12 min E2
Warm up and cooldown as well.
Sunday Nov 28, 2010 #
Spinning 20:00 [3]
A light spin to flesh the legs out for tomorrow's class.
Saturday Nov 27, 2010 #
Event: Vert 180
Racing 3:00:00 [3] +1600m
Raced in my first ski mountaineering race at COP. 180 minutes of lapping the hill. Whoever managed to ski the most laps was the winner. I entered the solo category and was quite surprised to find out that I placed 3rd behind some Canadian national team member in first and I'm not sure who the 2nd place girl was (2nd place had the same amount of laps as me but she beat me to the finish line). I was pretty pooped after the race. Think I will have to sleep in tomorrow....and take a rest day. I sort of regret that I worked out so much yesterday, but I really didn't expect to podium with all these fancy women in tight suites all around me. Mike had a great race too. He managed to get one more lap in than me. If we had been skiing a bit longer he would have lapped me for sure.
Friday Nov 26, 2010 #
Weights/Strength 20:00 [3]
Pushups, core, dips and glutes.
Spinning 1:00:00 [3]
45 minutes in E2 and 14 min E3.
Kayak Ergo 50:00 [3] 6.0 km (8:20 / km)
This kayak session went much better than the first. Felt like I figured it out. My technique is a bit sloppy but hopefully I can clean that up as I go along. 7km/hr average.
Thursday Nov 25, 2010 #
Running (Treadmill) 35:00 [3] 3.5 mi (10:00 / mi)
Treadmill run at lunch
Weights/Strength 15:00 [3]
Core and glutes
Wednesday Nov 24, 2010 #
Weights/Strength 45:00 [3]
Upper body and abs
Spinning 1:00:00 [3]
Upper E2
Kayak Ergo 20:00 [3]
First session on the ergo. Tough thing! It feels like the lightest resistance is too heavy and I can only last for a couple of minutes at a time before needing a break. Hopefully I will figure it out.
Monday Nov 22, 2010 #
Backcountry Skiing 2:00:00 [3]
The last morning turned out to be quite cold, -26C and super windy. Revy and Lucas headed out to see if the wind would be calmer beyond the cabin so that they could have a few turns, but they came back shortly thereafter to report that it was too windy for skiing. We packed up our stuff and started the ski out. A bit tricky with the heavy packs on and the wind grabbing a hold of you, but once we got lower it became easier. Mike and I took the wrong turn by following the incorrect track out and got into some thicker stuff, but our trail re-joined the main trail back to the snow mobiles so no search and rescue needed. Lucas pulled us out to our cars and was super good at driving the snowmobile. He looked like a pro when crossing the half frozen river! Fun weekend and great to be back on the skis.
Sunday Nov 21, 2010 #
Backcountry Skiing 7:00:00 [3] +1800m
What a day this was! The skiing was incredible! Deep fluffy snow and awesome runs! We climbed up to the peak right above the cabin and got several runs off of it in different directions. The first run took us quite far down and at one point I was stuck between a jump and an insane climb back up to safer grounds. Jumping turned out to be less scary then it looked but only brought me deeper into the trap as I now had to get across a flowing creek, but in the end all was good. Some steeper shoots didn’t have enough of a base so our skis would cut through to the bare rock. I was just coming out of one such rocky shoot when Revy came rolling heads first down another rocky section. Mostly I saw his skis in the air, but all good in the end there too and the day just continues to give us great snow. Big fluffy turns! Mike was skiing AT for the first time and he did great after the initial shock of not being able to go into his normal tele-turns. I think he popped out of his skis a few times while trying to bend his leg into a tele-turn. Mexican fajitas for supper!
Saturday Nov 20, 2010 #
Backcountry Skiing 3:15:00 [3] +750m
The first ski of the year turned out to be awesome. After a snowmobile ride to the trail head we started out ascent up to the Jumbo Pass cabin. A few sections turned out to be a bit tricky as logs, trees and rocks at the lower elevation were not covered by a lot of snow yet, but as we went higher the snow deepened. Trail breaking was tough as you sank all the way down through. Revy worked hard early on setting the trail through the technical sections up into the more snow covered area. His pack was huge on top of that, bringing in fresh tomatoes, cans of beans and other goodies for supper. I took a turn in the middle and at the end and even though my pack was nowhere near Revy’s pack, it was tiring. Lucas and Mike also shared the trail breaking and we made it up to the cabin just as it was getting dark. Mexican fajitas for supper!
Thursday Nov 18, 2010 #
Running 15:00 [3]
A warmup run at higher speed to prepare for strength workout.
Weights/Strength 45:00 [3]
Upperbody, core and glutes. Back at my desk after the workout I felt all good about myself....but then I realized that I had forgotten one of my sets. Ooops, will have to make that up tomorrow.
Note
I'm very excited about heading out to the backcountry tomorrow for our first ski trip of the season. Hoping that most rocks are covered as I don't have a dedicated pair of rock skis. Jumbo Pass is the destination.
Wednesday Nov 17, 2010 #
Running 30:00 [3]
A run on the treadmill at 6.5 miles/hr. Forgot my iPod and had some trouble with the motivation. I followed up with doing my pushup test and managed 16 of them. I really did 18 but the last two were pathetic and will not count! This feels better as I have improved from a very small amount to this in only a couple of weeks.
Tuesday Nov 16, 2010 #
Hike/Scramble 30:00 [3]
A tredmill speed walk on incline 15 to practice hiking really fast uphill. Pretty fun actually.
Hike/Scramble 2:15:00 [3]
Hike and run around Bowmont park looking for an old orienteering course with Mike B, Mike M and Julie. Quite snowy in places and a bit on the cool side.
Monday Nov 15, 2010 #
Weights/Strength 45:00 [3]
Upper body and glutes (inc. IT bands). Pushup program going well although I'm still not very advanced into the program yet.
Spinning 1:45:00 [3]
Fun class tonight! Split the group in two 6 person teams and did following:
24km race where each person did 2 sets of 2 km time trials
12km race where each person did 2 sets of 1km time trials
6km race where each person did 2 sets of .5km time trials
In between each trial we rode E2. Tight race between the two groups. My team beat Mike's team by about 5 seconds :)
24km race where each person did 2 sets of 2 km time trials
12km race where each person did 2 sets of 1km time trials
6km race where each person did 2 sets of .5km time trials
In between each trial we rode E2. Tight race between the two groups. My team beat Mike's team by about 5 seconds :)
Sunday Nov 14, 2010 #
Mountain Biking 2:20:00 [3] 23.0 km (6:05 / km)
Sulphur Springs and Numa trails. Tricky riding with snow and ice which made it slow at times. I jumped onto the road at the top and tried that but it was worse in spots. Really fun day out though -- strange to be mountain biking in November.
Saturday Nov 13, 2010 #
Running 1:20:00 [3] 11.0 km (7:16 / km) +420m 6:06 / km
Hill repeats on Edworthy pavement. I felt a bit heavy today and wanted to quit after only 3 repeats, but then I though that these are the times when I need to push through further to get past the mental blocks, so I did 3 more.
Weights/Strength 5:00 [3]
Pushup program.
Friday Nov 12, 2010 #
Weights/Strength 1:00:00 [3]
The usual upper body, core, glutes and legs
Thursday Nov 11, 2010 #
Hike/Scramble 4:30:00 [3] 15.0 km (18:00 / km) +1300m 12:33 / km
Exshaw ridge loop with Mike. Turned out to be a very fun day with some technical hiking. We picked a less than ultimate way down and spent as much on our bums as we did on our feet. The ground was frozen with lots of lose rocks and stuff on top of it.
Running 1:30:00 [3] 12.0 km (7:30 / km)
Running out from our hiking loop with pretty heavy packs on. Super fun and twisty. Confirmed yet again that I have picked a good pack.
Wednesday Nov 10, 2010 #
Weights/Strength 1:00:00 [3]
Core, upper body, legs and glutes plus some jumping around on the floor - burpies I think it was.
Tuesday Nov 9, 2010 #
Running 20:00 [3]
shoes:
Run home from physio. My new pack is really good for running and there is minimal movements even when full and, best of all, there seems to be no rubbing on the back so far. Super nice fit!
Monday Nov 8, 2010 #
Weights/Strength 45:00 [3]
Upper body, core, glutes and some legs.
Spinning 1:45:00 [3]
A bunch of warm-up followed by our main set:
4 x 4 min E4 (3 min in drops)
3 min E3 at 70/60/70 cad
6 min E2 at 90/110/90 cad
Each set had to average a higher watt but only by increasing the intensity at E2 and E3. The E4 watts remained steady around your goal 20 min TT watts.
4 x 4 min E4 (3 min in drops)
3 min E3 at 70/60/70 cad
6 min E2 at 90/110/90 cad
Each set had to average a higher watt but only by increasing the intensity at E2 and E3. The E4 watts remained steady around your goal 20 min TT watts.
Saturday Nov 6, 2010 #
Note
Saw the Baffin Babes last night and Banff film fest. What an awesome bunch of girls! So far, this is the best presentation that I have ever seen at this festival. Go girls! http://www.facebook.com/#!/pages/Baffin-Babes/1406...
Friday Nov 5, 2010 #
Weights/Strength 45:00 [3]
Core, glutes and upper body.
For the heck of it I tested myself in the push-up program too (inspired by Bash). I'm officially "weak" and could only do 8 push-ups before collapsing on the mat. One mistake might have been to do my plank and side plank work before heading to the push-ups. Felt a bit tired from those.....but that excuse doesn't hold up enough, so week 1 it is!
For the heck of it I tested myself in the push-up program too (inspired by Bash). I'm officially "weak" and could only do 8 push-ups before collapsing on the mat. One mistake might have been to do my plank and side plank work before heading to the push-ups. Felt a bit tired from those.....but that excuse doesn't hold up enough, so week 1 it is!
Thursday Nov 4, 2010 #
Running 1:00:00 [3]
The Douglas Fur trail with Mike. Went a bit quicker and held Mike in sight all the way. Don't have any stats downloaded yet.
Tuesday Nov 2, 2010 #
Weights/Strength 50:00 [3]
All-around stength and stability at work.
Running 25:00 [3]
A short run on the Doughlas Fur. Not enough food in me to run so I headed back to the car early.
Monday Nov 1, 2010 #
Spinning 1:45:00 [3]
Warmup, then E2 mixed up with 5 min trial, 2 min trial and 1 minute trial for a total of a 48 minute distance trial.