Training Log Archive: Carbons Offset

15.7

Quebexican out to the creek at Deadman's and back, with Tom, Heather, Lyen, dark horse Dave and Carbon. A steady good pace all the way. I picked it up when I led the last 4 km back and left most of us feeling pretty tired at the end. Ran all the hills.

Highline with Tom, Heather and Dave. Ran continuously up to Highline traverse from three sisters end, and kept the run going after the top to recover while running across the next section. At the big ice flow junction, Tom and I broke off to drop down to midline and return back for his vehicle. The midline section added more climbs... It almost felt like it might have been easier to go with a Heather and Dave and continue traversing to then descend by the dog park. Tom and I were pretty drained by the end. I didn't really need this but I can't resist a big outing, and that training must pay off even though I'm not really training for anything.
Then everyone met up at Tom and Heather's for BBQ and snacks on their back deck.

16.1

Prairie View - Jewell Pass with Tom, Heather, Simon, Suzanne and Carbon. A super fun crew. Tom and Heather had never been up there. A fun adventure ride day. Everyone climbed and descended well. The trails were in great shape, tacky, better traction than usual. Was able to clean everything including the steep loose climb after the PV lookout, just not that big tree root later. Rode all of the descent from the top without issue, even the loose rocks at the top. The new Bontrager XR4 tires seemed good, especially the front. The rear is the older design and spin out a couple of times when maybe it shouldn’t have.
A good rip down Jewell Pass with a few stops to regroup. Forgot about the tight switchbacks after the falls but got through them okay. Then the big climb up Prairie View which had a few people walking parts of it. That last steep pitch is always nasty. All the hikers were giving us great support. And a fun rip down the Prairie View descent back to the trail junction to Quaite. A great time had by all. I was worried that it might have been a bit too much in some parts for some people to enjoy but everyone loved it.

15.6

Same workout as last week; will change up next week.

Warm up

5 x power clean and press, 30 kg
One from floor, one from 3, two presses

Power clean build to 40 kg (80%max), 2 reps per set. Got some further pointers on making the technique more advanced, so it uses less back and more legs: pointing the heels in and the toes out, pointing the knees out until they reach the hands on the bar (grip is wider now too), knees stay wide throughout the lift.

Depth drops, 2 reps, build to max height of previous weeks (got up to 30 inches but had two failures along the way, so brought it down to 27 inches and focused on landing tall (it is better to practice succeeding with good form and technique rather than practicing failing))

5 x Alternating:
Power cleans @40kg (80%), one from floor, one from 3 (focus on the catch)
Depth drops, 3 reps, start on 18 inch box, drop to floor and bounce up onto 27 inch box.

Bulgarian split squats, front foot flat on floor (not raised), 2 reps per set, building to max. 65lb, 85, 95, 105, 115.
105 lb felt like max, technique still not too bad; did 115 but it wasn't pretty.

3x12 face pulls 20-24 lb

toes to bar, 2x4, most were pretty good

Blackburns 5 min

The same Highline-Midline loop as we did with Myka recently. Warmer today, about 25C. Pushed it on a few climbs, feeling good on the trail running.
Carbon took us down to the pond on the last descent. Pretty summer-y on the trail. Things are drying up on the ridge tops quickly too.