Training Log: Bash
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 2:29:00|| 11.15||(13:22)|| 17.94||(8:18)|| 412|
| ||Total||2|| 2:29:00|| 11.15||(13:22)|| 17.94||(8:18)|| 412|
Running hills (Country Road) 58:00  8.05 km (7:13 / km) +206m 6:24 / km
ahr:139 max:155 shoes: Salomon Ultra Glide - Red
I did an out-and-back road run to the first hydro pole past the Duncan Escarpment Provincial Park parking lot, which is exactly 4 km from our front door. Some of this is paved and some of it is gravel that gets down to one lane wide with steep-walled ditches on each side. Not a great place to meet a car but I was only passed at the 15-minute and 35-minute marks. In the first 3.3 km from our place, there is 9 m of climb and 134 m of descent, followed by a steep hill climb to the parking lot. In other words, the way home is painful!
Considering how little I've been running, this felt just fine. My Apple Watch says my VO2max has dropped a bit lately and I was trying to impress it, but I failed.
Running (Trail & Bushwhacking) 1:31:00  9.9 km (9:12 / km) +206m 8:20 / km
shoes: Salomon SpikeCross - 2nd pair
'Bent, AdventureDog, Stephen and I went for our first family run around the Kolapore Church / Paradise Highway loop. This was Stephen's longest run so far and he did very well! He and A-Dog ran well together too, even though Stephen is on leash and A-Dog is off. Although we tried to get Stephen to learn from watching A-Dog, he has so far refused to drink from creeks. Of course, running with dogs meant extra stops to sniff and explore but that's OK.
I dragged everyone off-trail to bushwhack to one of my control locations from the Kolapore O event. Friendly locals picked up a few flags for me, and I hadn't attached the laminated control code cards very well. Amazingly, only one card was missing, and I hoped it might be on the ground by the control. No such luck. If it fell there, it's now buried under leaves so I'll make a new one.
A really nice outing!
(Slight time/distance adjustment because I accidentally turned off my watch.)
Sad news: Bill Trayling passed away yesterday. He was diagnosed with ALS a few months after he retired last year - a very cruel disease, especially for someone whose physicality was such a big part of his identity. He was a Dad, a partner, a teacher, an athlete, a coach and much more. He was a friend and the first real coach I ever had; it was transformative.
He had a long teaching career after paddling competitively in his youth. HIs plan for retirement was to coach paddling again. It would have been amazing to get on the water with him.
Thinking today of his daughter Molly and partner Julia.
At Wilderness Traverse:
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