Training Log Archive: Carbons Offset

Did some exploring, travelled farther today. Merlot, down Homer, up and down Shelbyville on the other side. Found a couple of nice lines that will be fun to come back to again.

Switched to the AT gear today. The deep and slightly heavy snow was tricky on telemark yesterday. Good fun on the AT gear.
Did 3 laps of Chainsaw Massacre. Visibility was a little flat on the first run, resulting in going straight off a nice rock band and a drop of a couple of metres. Good landing, good fun, I huck and drop bigger stuff when I can't see it (otherwise I would chicken out).
Got first tracks down on the third lap and it was nice to just ski most of it without stopping.
Then over to Chicken Knob on the other side of the valley. A bit longer climb than I thought. Some fun terrain on the way down. Dug up a lot of area looking for a lost pole... All part of the adventure :)

First day at Sol Mountain Lodge. Lots of snow, deep, but a bit heavy so it is some work at times, especially on the low angle stuff. A bit tough on the tele gear, will switch to the AT so that I can keep the speed up with less freeheel consequence of stuffing it at high speed.
Super fun to be out with the big gang again : C-Bass, Revy, Big Fish, Raw Fish, Iron Salmon (Sean, ARWC2011 Wildrose), Juliann and Atsuko. And Carbon of course :)

C • webcam 3

14.4

No training today: driving to BC for the Sol Mountain Lodge backcountry ski trip with the gang!
Bringing the tele skis :)
195 cm of snow :))

C • ohhhh 3

C • Slept 64.7? 2

15.1

Circuit

A) sit up to standing x 8
skaters, side to side on the sliders
low-high twists with medicine ball, switch sides every 5 reps

B) burpees x 10
two foot hops onto and off box
squat and press with 15 lb dumbbells

C) fast feet, then drop and back up, 10x
mountain climbers / running man
lunges with 15 lb dumbbells

D) (3 squats, then jump up as high as you can) x 10
kettle bell swing
deadlifts with 25 lb dumbbells

3 minutes at each station: A,B,A,B,C,D,C,D
3 people in each station, change exercises when the person doing the first exercise on the list is done, keep rotating until the 3 minutes is up.

Sweaty; as hard as you make it (although there didn't seem to be much of an easy option). About a 5 minute warm up, then about 30 minutes of this circuit, and about 5 minutes of stretching.

C • I think there's something wrong here 2

Wow, my training log has dropped to about 3 hours for the past week! Ha! :)

Wow, that's pretty much just my commitments of one spin class a week and one ski conditioning class a week, nothing else.
Slacker!!

C • We get it.... 3

15.1
Time trial night. I was optimistic that I had set up for this pretty well by having such a low activity weekend, getting lots of sleep, eating well today.

Nice long warm up.

Got 291W on the 3 minute time trial (PowerTap), up 2 watts from the time trial in mid-October that I was happy with. So, a pretty good 3 minute TT (although it was a struggle at about 1:45 onward, even though I eased into it nicely for the first 30 seconds). Didn't feel as wrecked at the end of this 3min TT as after the one in October.

Did 226W on the 20 minute time trial, down 1 watt from the TT in mid-October. It would have been nice to bump it up about 3 watts, but the October time trial was a really good one for that time of year, and tonight proved that that was a good night. Felt like I worked pretty hard on this one, I would have expected to see an increase of about 2 watts based on how it felt. Stared out just a little high, was at about 200W right off the start, maybe should have been around 190 or so for the first 3-5 minutes until I felt it come up naturally. A couple of times around 2 minutes, the watts actually came down a little. At 4:30, started going for some more serious watts, was usually holding about 230 and it was feeling okay. Thought it was lining me up for a good result, a slight improvement on the previous 227. Ended up having to work hard just to get about the same watts as last time. Made a point of not going for too big of gears too soon. Wasn't able to jump up another gear until the last 2 minutes, and it was a struggle to maintain even for that short duration.

I probably need to be doing more work outside of the classes if I want to see more improvement, especially doing more running and some additional spins at home.

14.2
Haven't trained in days, why start now. And the ARWC is still on, in fact it is finishing day for the top teams!

Also, don't want to do anything too big today because tomorrow night is time trial at spin class...