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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  Biking1 2:03:00
  XC skiing (classic)1 1:20:00 7.46(10:44) 12.0(6:40)
  Hiking1 50:00 700
  Running1 50:00 4.8(10:25) 7.72(6:28)
  Strength1 20:00
  Total5 5:23:00 12.26 19.73 700
averages - weight:66.4kg
«
2:03
0:00
ThFrSaSuMoTuWe

Tuesday Jan 16 #

Note
weight:67.2kg

6 PM

Biking (Spin class) 2:03:00 [3]

Warm up

4 min high E4 to low MAP
4 min easy
8 min low E4
8 min easy
16 min sweet spot (rode this a bit higher, low E4, but forgot to set the level from zero to two)
10 min easy

4x (at sweet spot E3/E4 cusp in Target Watts ergo mode)
3 min 95 rpm
2 min 105 rpm
1 min 110 rpm
30 sec 115 rpm+
No rest breaks, you use the 95 rpm interval to recover. This felt especially hard in the first set, then it became a little more manageable.

Cool down.

A solid night, and managed to hold everything.

Sunday Jan 14 #

Note
weight:66.5kg

15.8
2 PM

XC skiing (classic) 1:20:00 [2] 12.0 km (6:40 / km)
shoes: Rossi R-Skin

Canmore Nordic Centre with Carbon, Tom and Heather. A nice loop, out on Banff and Bow, back on Meadowview.
Fun to xc ski again, haven't done it in a while. Toe was pretty good with it.
All 4 of us were on skin skis. Mine clearly had the best glide on the downhills.... which suggests that the operator wasn't as great, as we were all holding about the same pace on the flats.

Saturday Jan 13 #

Note
weight:66.3kg

15.8

Friday Jan 12 #

Note
weight:65.8kg

15.2

Thursday Jan 11 #

6 PM

Hiking (stairmill) 50:00 [3] +700m
shoes: Hoka Stinson Evo

Kicked out of the house by the wife so that she could have her guitar group over... too cold out for homeless people like myself to be outside so I stayed late after work and hit the gym.
7 PM

Running (treadmill) 50:00 [2] 4.8 mi (10:25 / mi)
shoes: Hoka Stinson Evo

Still kicked out of my own house...
8 PM

Strength 20:00 [2]
shoes: Hoka Stinson Evo

Might be allowed home soon, but not yet

myotatic crunch with 7.5 lbs
Cat vomits
front plank 90 sec
side planks 75 sec
dumbbell curls
wide fly incline dumbbell bench press
tricep pulley pushdown

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