Training Log Archive: Carbons Offset

16.9
The scale is showing the massive feed at Jon and Chantale's last night. Lots of discussion about Trump and what he is doing. The only way to cheer up was to watch the Chewbacca lady video.

Glad I threw the waxless skis in the car too, it ended up being +4C at Peter Lougheed Provincial Park. Nice to not have to mess with really warm wax, and the trails were covered in needles etc from the trees.
Felt quite tired, especially at the beginning. From Boulton parking lot, climbed WhiskeyJack and then around Elk Pass and back via Fox and Moraine.
Lots of needles etc on the trail but otherwise good.
Felt good to do some active recovery for the legs without the impact of running, and fun to visit with Claire. Strange to not be cold in this park.

C • What's the training volume ... 2

16.4

Info stolen from Myka's log because I enjoyed the day exactly as much as she did.
Big day! Stefanie, Myka, Carbon and I started at the bottom of the Sulphur Mountain and power-hiked to the top. We took a short break there and took the trail on the other side down. It was tricky as we had to stay right on the trail, an inch to the left or right and we fell knee deep in the snow. I wiped out once ;) We saw wolf tracks along the trail - pretty cool! Once at the bottom, we did a loop in the Sundance Canyon, which was pretty awesome. I haven't been there before. Then it was a long flat way back to Stefanie's place.

16.1

15.7
Andy's favourite hill and workout.

Warm up, running from CNC to the gravel start of Spray Lakes Road, then 4 sets of strides.
8 x 3 min hard uphill, recover on the jog down and a little rest at the bottom.
8 x 10s sprint, 50s rest

Cool down jog back down to CNC.

Drinks and half-price appetizers at The Wood after, with lots of good socializing.

I wasn't sure how well I could do on a hard workout, I'm still tired from
Sunday and spin class. Did okay, but the legs were really tired on #7 and #8 of the 3 min, it felt hard to propel myself uphill. The 10s sprints weren't an issue, either it is because of using fast twitch fibres versus the tired slow twitch fibres, or the 10s interval wasn't enough to show fatigue. Overall, had a better workout than expected.

A good turnout with 24 people.

Lesson three. Mostly just practicing the lesson one and two material, didn't feel like I gained as much. Diagonal stride, shooting the forward foot ahead more and getting on it. Slowing down the step- double pole, but not stopping at the follow through. Instead of staying down as much, getting upright again for the next poling. Keep moving the whole time but slow it all down so as to not rush, but still the sharp poling and core contraction.
Practiced some downhill speed and balance, stepping in and out of tracks; I feel like I don't need much work on this (I'm comfortable with this from my alpine background).
The coach and I looked at the bottoms of my skis and concluded that I need to grip wax a longer pocket. It will be great if this helps. And the Rode wax works better than Swix on the artificial snow or old snow.

Was feeling tired by the end of the class, not from the class but from Sunday's ski and Tuesday's spin.

C • Shooting Foot Forward 3

Self-directed warm up

3 x (1 min MAP, 30 sec easy, 4:30 sweet spot, 2 min easy)

easy (5 min?)

15 minutes: 15 revolutions as fast as you can in third easiest cog and small ring, then spin high enough in the same gear to hold E2 while each of the other 6 teammates took their turn. Repeat for 15 min. Max 184 rpm.

8 minutes easy

3 x (3 min sweet spot, 3 min E4, 1 min MAP, 3 min E3 at <60 rpm)

1:30 < 170W
:27 170-210W
:14 >210W

The first rep of the last set felt hard after the break, but got better. Was worried I would be too tired after the loppet, but held all the zones and finished strong. Sweaty.