Training Log Archive: Carbons Offset

Canmore Trail Culture group run.
Only 8 of us showed up today. Lots of snow flying around and about 5-10 cm of untracked powder on the trail. High Rockies Trail starting from the dam and heading south. The corners south of Driftwood have bigger berms than I originally remember and a few whoop humps in between... Maybe this will be more fun for mountain biking than I originally thought.
Had wanted to do a long slow run but it wasn't a big enough group to split into different paces, so the pace was somewhere between slow and tempo. Still good.
Snowing while we ran, had to shake off the pack and myself before getting in the car, I had accumulated a bit during the two hours.
Then an adventure on the way home. Emily's car had a flat tire and then the jack buckled and broke, all on a road with no cell coverage. Another vehicle stopped, his jack was great, and we were underway in no time.

With Carbon and David.
Parked at Helen Creek, the objective was the northeast side of Helen shoulder. As we climbed up, the slopes off of Dolomite Peak to the right of Helen Creek looked like they might be good. Climbed up to some slopes that looked like they would be good skiing. Did some tests, CT17RP and CT22RP on a subtle change in snow density a bit above the Nov 11 rain crust that we mistakenly thought would be the failure point. Then continued to traverse and David had a whumphf and shear so we changed our plan. Also, the decent visibility was changing so we scaled back our thoughts of a possible big day in the alpine. Swung around to the west side of Helen Creek, nailing the one descent line with the best coverage. Then joined up with the southwestern end of the Dolomite Pass trail and did a couple of short laps off these northeast facing slopes that were the original objective. Skied down and out, finding our way down a drainage and through the trees but knew we were one drainage away from where we skied in, so cut up and over a short rib where Carbon's advice took us quite efficently to the track, where we skied out to the car.
A fun day with some good exploring, some interesting decision points throughout they day, and great to simply be out on the skis again. Got to rock someone's super light Manaslus. The snow and the turns were better than expected, with no one around where we were (Just a few doing a lap up and down the west side of Helen shoulder, and a large group that look like they were doing a circumnav around Dolomite peak. As always, felt like I wanted to tele turn...

Out for 6 hours. Felt cold at times, not winter-tough yet.

C • What boots? 4

15.9

15.6

Wow, that is my flattest run ever! Hard to accomplish in this town.

Copied from Myka's log:
Flat Fartlek:
90sec easy+90sec medium+90sec hard x12
No rest periods

Went fastest on the last few repeats.

Again, started warming up about 12 minutes early.
Warm up, 5 x leg openers

7x 30 sec MAP, 30 sec easy
7 min easy

main set:
4 x
1 min MAP
3 min E4
2 min E3
3 min E4
1 min MAP
5 min easy

On the second set, the coach pushed us into different gears and a lot of different cadences.

10 min cool down

A solid class but held all of the zones. A bit of recovery during the E4 (after the first minute of MAP) and fairly full recovery during the E3.

1:22<170W
:16 170-210W
:32 >210W

avg cad 88 rpm
E 1090

16.5