Training Log Archive: Carbons Offset

16.0

Feeling recovered from R2R2R and wondering what I can do know that I have that big training day under my belt. Was thinking of FB's hard workouts and his flattering comments about what I've sometimes done on the stairmill, so I decided to go for it, see what I could do.

Spent the first 6 minutes ramping up to 185 steps per minute, then eased off a little to 174 steps per minute and held it there for 88 minutes. Had Stairway to Heaven on repeat the whole time.
10 minute cool down.
So sweaty, lost a ton of fluid, chugged 3 litres of milk after. Almost drank the whole jug but didn't want to make myself sick on my favourite beverage.
Pretty pleased about getting this workout done before noon today :).

16.0

16.1

Big fat wet snowflakes were puking down, making it tough to want to go run outside. Went anyway because I wanted the workout, knew I would be glad I did, and would get to see a bunch of good people. Correct on all counts.

Warm up
Pyramid intervals: 60sec flat + 30sec up + 60sec rest (easy jog) / 90sec flat + 45sec up + 90sec rest (easy jog) / 2min flat + 1min up + 2min rest (easy jog) /
then 2min, 90sec and 60sec.

Then a run up Spray Lakes Road to the top of the gap. I didn't go all-out but held a steady pace and felt like I was actually running (good knee drive etc) and not just shuffling. Had some extra energy left at the top, so dialed up the pace on the flat section to the finish. From Grassi Lakes parking lot to the gate at the top was 23:05; I think that's probably a bit of improvement over the time trial we did a month or so ago. The intervals before didn't seem to steal too much energy from the big run up the hill, and probably primed the system to run at a faster pace.
Then everyone did a really cool re-grouping where after you reached the gate, you would turn back and re-group with the rest of the runners that were behind, and all run up to finish together.
Then ran back down.
Lots of slush/snow starting to pile up.

16.6

17.0