Training Log Archive: Carbons Offset

16.1

Canmore Trail Culture group run, joined by Mission Street run club from Calgary.
Headed up the far left of Grotto Mountain, past the Horseshoe trails and up up up. Went with the fast group and ran almost all of it, managing to be not too far behind Adam and a couple of other guys that were leading the front of the fast group. Then a cool high traversing trail that then dropped down to the Alpine Club, and back along some low trails. Carbon bridged from the slower group she started with and caught the fast group. I was a bit drained on the second half after holding such a steady push on the climb.

Then over to Fitzy's for a potluck and socializing with everyone. Good times :). Soooo nice out -- Summer is here. Almost don't want to leave right now for our upcoming trip! Almost.

C • oh you poor thing 5

15.9

A slightly shorter loop of Montane with Carbon, Miles, Emily and Ruchel. A birthday run (Miles' birthday today) before finishing at his place with a BBQ and hanging out in the sunshine on his back deck in shorts and t-shirts, along with Myka, Amik (also his birthday today, the big 1-0!) and Myka's friend Amber (Wilderness Traverse racer) who is visiting from T.O. and doing a 6-day Intro to Ski Mountaineering course starting tomorrow.
Felt a little tired on the run, probably from the past few days of high intensity.

3x
clamshell
one-legged adduction wall squats
one-legged sit-back squats
one-legged free standing squats

core:
myotatic crunch with 7.5 lbs
cat vomit

Dirtbag Runners intervals group run

10 minute warm up jog

10 x (2 minutes flat, 1 minute hill, 1 minute return down the hill, 1:30 rest)

Went at about 80 percent on the flat and about 90 percent up the hill for the first 5 reps, then high 90s for the last 5 reps sticking with some fast guys.

C • Speedy.... 2

10 minute warm up on stationary bike upstairs, then the spin class including its own very short warm up. Was pretty tired from last night's spin class.

Some strength exercises as part of the spin class:
Three times through:
hammer curls 6-8 rep
shoulder press 6-8 rep
straight arm hold (front shoulder raise) 15 sec
bent over row 6-8 rep

Then did my own core:
myotatic crunch with 7.5 lbs
cat vomit

16.9

There wasn't supposed to be a class this week due to spring break, but there was a miscommunication between the instructor and the program manager, so: bonus spin class for us!

8 x (30 sec AnP, 2 min E3/E4 cusp sweet spot). I was holding mid-high E3 for most of the sweet spot, not holding the cusp as well as I should but this got better in the later reps.


3 x (30 sec AnP, 30 sec easy), 30 sec AnP, then straight into 4:30 E4
7 min rest
Once more, same as above.

10 min rest
20 x (10 sec full sprint in biggest gear, slope +2; 50 sec easy (was supposed to be E2 but I forgot, and I think most people were going easy too).
Max watts 881W (PowerTap)

1:38:29 > 170W
:18 170-210W
:20:30 > 210W

Max speed 86.8 km/h
avg cad 85 rpm
E 1073

16.5

Not everyone was looking to go out today, but Revy, Larry and I decided to head up toward the Dome. Even if it didn't give much for turns, it could be a nice tour if it was clear. The tall dudes set a pretty steady pace (my GPS shows a maximum speed of 90 km/hr... I did leave it running while we were back in the car, but I'm tempted to think that this happened on ski), but the tall dudes didn't look like they were working too hard. They would get some short rest breaks when they would wait a little for me to regroup. The fat, shapely skis were a little tricky as the track into Asulkan Valley was scraped quite smooth, so the skis were skidding around while I tried to skin; it was often easier to head onto untracked snow. Climbed up to 2000 metres and the snow was just starting to improve. Rather than keep climbing for the possibility of a short lap in snow that might or might not have been a little better, we decided to head down, especially considering that Larry needed time for a multi-leg hitchhike home. The ski down was better than expected, I actually got some enjoyable turns higher up and then the stuff at the bottom was more survivable (still able to turn) than I expected.
Good to get out. If you don't go, you don't know, and usually these days turn out well; this one was still worth it, and it was probably the last day out backcountry skiing in Canada for the year... I'm getting kinda sad just thinking about that... (but Norway awaits, and I just picked up the mountain bike from its tune up... I'll cope... I love being in withdrawal from an activity and then "getting it back" again)