Training Log Archive: Carbons Offset

Long slow distance with Lyen along Banff Trail at the Nordic Centre, part of Rundle Riverside, and back. Still felt pretty good at the end, so I’ll take that as a sign that the pacing was correct.

Chester Lake with a big gang. Lots of up, from the parking lot to the lake, most people chose to walk several sections of it. I wanted to get a steady workout out of it, so I jogged it all, with some out and backs to regroup (as a result, this distance and elevation will read high for Chester Lake). Then some hiking on a faint trail that wasn’t very runnable to the back of the lake and also a side trip up to the elephant rocks. Back down to the cars. Everyone was going for coffee so I joined for that rather than the long run I had planned.

Myotatic crunch with 7.5 lbs
Standing Russian twist with 35 lbs, 2 x 60
Planks - front 2 x 90s, sides 60s
Cat vomit
Wood chops high and low 2 x 12, 30 lbs
Chest press (machine)
Wide pull downs
Dumbbell curls 27.5
Dumbbell tricep extensions 22.5

330 floors, about 20 min@89spm, 40 min@96spm
Avg HR 146 bpm

Lunge stretches
Scorpions

Warm up power cleans 60%, 5 sets, flr 3 2press
Then

Power cleans 70% (bar+35lbs), 3 sets, floor and 3

Squats 135 lb (80%), 6x2

Split squats, 80%, 4x2 @ 95lb, 85,85,85

16.6
Bow Valley Parkway 1A, from the start at Fireside to the Lake Louise road and back. Solo ride.
2 hours out (avg 25 km/h) and 1.5 hours back (avg 33 km/h).
Super pretty with great colours in the meadows and snow-capped mountains in the background.