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Training Log Archive: Carbon's Offset

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running3 3:58:38 17.52(13:37) 28.2(8:28) 646
  Biking3 3:40:00 30.14 48.5
  Hiking2 3:29:00 4.97 8.0 1625
  Strength1 15:00
  Stretching/Yoga1 10:00
  Total9 11:32:38 52.63 84.7 2271
averages - weight:66.2kg

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

Note
weight:66kg

15.5
9 AM

Hiking (Scramble) 2:30:00 [1] 8.0 km (18:45 / km) +925m 11:53 / km
shoes: Hoka Stinson 3

Lady MacDonald with Carbon and the father in law. 2:45 up from the house to the paraglider platform with some stops to rest. 1:45 back down to the house.
A bit of haze from smoke.
The father in law had his sights set on this scramble for a while, so it was a nice accomplishment.

A slight headache at times today (1/10)

Saturday Sep 16, 2017 #

9 AM

Running (Trail) 3:00:00 [2] 17.2 km (10:28 / km) +646m 8:49 / km
shoes: Hoka Stinson 3

Stats stolen from Myka's log.
Healy Pass to look for some larches and have a nice run. It was great to get out with some great Canmore friends again. It has been a while. Got out with Carbon, Myka, David, Lyen, Jen, Brian, and a couple of new local friends, Andrew and Megan. Quite clear even though the fire still burns nearby. Several of the larches were half way between green and gold.

The group walked several sections on the way up, ran all the way down. Everyone had a lot of fun running the descent.
Had a bit of a headache (1/10,2/10... didn't feel 100 percent. Could have been a headache from contacts, cold weather, sinuses, or will keep an eye on it in case it is left over from the concussion.)

Friday Sep 15, 2017 #

Note
weight:65.6kg

15.0

Thursday Sep 14, 2017 #

12 PM

Hiking (stairmill) 59:00 [2] +700m
shoes: Hoka Stinson Evo

Set the stairmill at a moderate pace, around 75 spm, while watching the first episode of Narcos, mandatory research for my upcoming road bike trip in Colombia.

Wednesday Sep 13, 2017 #

12 PM

Biking (spin class) 50:00 intensity: (20:00 @2) + (30:00 @4)

30 minute spin class, got the start time mixed up so got a lot of extra warm up. The class was mostly high resistance, hard pushing, with 10 second recoveries.

No headaches or issues, even during warming up. Didn't even think about it.
1 PM

Strength (Core) 15:00 [2]

Myotatic crunch with 7.5 lbs, felt good, did 12 instead of 10, could increase the weight a little next time.
Cat vomit
Standing Russian twist with 35 lb plate, 2 x 60.
front plank, 90 sec
side planks, 60 sec each
(also did a couple of planks and plank push ups at the end of the spin class)

Stretching/Yoga 10:00 [1]

Some stretching after the spin class and then on my own after my own core exercises, mostly hamstrings and hips

Tuesday Sep 12, 2017 #

10 AM

Running (Road) 35:00 [2] 5.5 km (6:22 / km)
shoes: Hoka Stinson Evo

I usually need a fair bit of time to warm up before going hard, so I decided to run the 5 km (5.5 km) race course before the race.
11 AM

Running (Road) 23:38 [4] 5.5 km (4:18 / km)
shoes: Hoka Stinson Evo

United Way 5 km run/walk
I currently just do not have that top gear. Was happy with the pace I held but it wasn't crazy fast; if I'd been running more lately, and if I ever trained for shorter distances, I would hope to have more top end. I knew that a race this short would hurt (I have never run a 5 km race.... in fact I don't think I've ever even gone out for a run that was just 5 km) but I was keen to see what I could do. Held a steady pace and was able to knock off a few more people in the last couple of km. Purposely dialed up the pace as I ran by them to discourage any thoughts they might have of putting up a fight. One guy clearly couldn't give chase, the other guy tried a little. Moved up to 5th place.
After, we learned that inaccurate course marking had resulted in a distance of 5.5 km.
A nice day and a pretty nice way to spend a paid morning of work.
No headache issues at this high intensity.
I now have a nice "5 km finisher" medal to add to the collection :)
I guess this was my 5 km PB :) (5.5 km)

Monday Sep 11, 2017 #

12 PM

Biking (spin class) 50:00 [3]
weight:67kg

16.3
Spin class at the gym at work.
Pretty high intensity, no concussion issues, no headaches.
6 PM

Biking (Road) 2:00:00 [2] 48.5 km (2:28 / km)

To Glenmore reservoir and around, then down the paths near 37th street to Fish Creek, across to near Simone Lake, then back to Canyon Meadows.

The cracks in the path didn't bug the head. Still a very minor (0.5) warm up headache about 15 minutes in. Went away.

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