Training Log Archive: Carbons OffsetIn the 7 days ending Oct 2, 2017:
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Monday Oct 2, 2017 #
7 AM
Note
Neck exercises and back stretches (10x)
11 AM
Biking (spin) 1:10:00 [2]
shoes: Asics Gel DS Trainer (light bl
On the stationary bike at the gym. Was thinking of trying out the noon-hour spin class, so hopped on a stationary bike to test the ankle. All seemed good enough to spin. When I went to sign up for the class, it was already full. The blowing snow is chasing everyone indoors today. Oh well, fired up a TV show and continued to do a spin. I probably didn't need another high intensity workout, after yesterday's uphill run and before tomorrow's spin class.
12 PM
Strength (core) 15:00 [2]
myotatic crunch with 7.5 lbs
cat vomit
front plank 3 minutes (feeling primed but not tired after the E2 spin)
side planks 90 sec
standing Russian twists with 35 lb plate, 2 x 60
Followed by a few hamstring and glute stretches.
cat vomit
front plank 3 minutes (feeling primed but not tired after the E2 spin)
side planks 90 sec
standing Russian twists with 35 lb plate, 2 x 60
Followed by a few hamstring and glute stretches.
4 PM
Note
Physio
She did a bunch of work mobilizing my upper spine, getting the skull to glide better on top of the spine. Then a bunch of needles in my neck and base of skull, and electrostim needles in the trapezius muscles.
Things are progressing well and I haven't had my warm up headaches for a couple of days.
She did a bunch of work mobilizing my upper spine, getting the skull to glide better on top of the spine. Then a bunch of needles in my neck and base of skull, and electrostim needles in the trapezius muscles.
Things are progressing well and I haven't had my warm up headaches for a couple of days.
6 PM
Hiking/Walking (Stairmill) 1:00:00 [2] +1200m
shoes: Hoka Stinson Evo
A long easy-moderate session on the stairmill while watching a couple of tv shows.
About 70 spm for first 30 minutes, then 75 spm for the next 40 minutes or so, finishing with 20 minutes or so of 80-85 spm.
Didn't even think about questioning the ankle, just hopped on and went, without noticing. It obviously went fine. Ankle felt fine later, this motion probably helped
Head was fine.
About 70 spm for first 30 minutes, then 75 spm for the next 40 minutes or so, finishing with 20 minutes or so of 80-85 spm.
Didn't even think about questioning the ankle, just hopped on and went, without noticing. It obviously went fine. Ankle felt fine later, this motion probably helped
Head was fine.
Sunday Oct 1, 2017 #
7 AM
Note
rhr:44 weight:66.2kg
Neck exercises
9 AM
Running (Trail and scramble) 2:30:00 10.0 km (15:00 / km) +1000m 10:00 / km
shoes: Salomon Propulse 2nd pair
Paget Peak with Annie and Carbon. A decent but sometimes rocky and rooty trail up to the old fire lookout cabin. Only takes about 60 minutes to get there, at a fast pace, ran about half of it.
Great views.
Then 30 minutes of scrambling to the peak. There was a bit of a trail through the scree. Great views up top, and overlooked a big patch of golden larches.
Head was fine with all of it.
Sprained the right ankle on the way down the runnable trail. Walked on it for a few seconds and then was able to run on it the rest of the way down.
Great views.
Then 30 minutes of scrambling to the peak. There was a bit of a trail through the scree. Great views up top, and overlooked a big patch of golden larches.
Head was fine with all of it.
Sprained the right ankle on the way down the runnable trail. Walked on it for a few seconds and then was able to run on it the rest of the way down.
Saturday Sep 30, 2017 #
Note
rhr:50 weight:66.7kg
16.2
Neck exercises and back twisting stretches.
Neck exercises and back twisting stretches.
10 AM
Running (Trail) 2:00:00 [2] 15.5 km (7:45 / km) +410m 6:50 / km
shoes: Hoka Stinson 3
Out and back on Quebexican with Myka and Carbon. A beautiful fall day, a fun run with good company. I went a little further, to where the trail pops out of the trees at the end but didn't bother going right to the road. Wasn't sure if I would catch the girls on the way back. Didn't even get close.
Could feel this run, I'm not in top shape. But life is good :)
Could feel this run, I'm not in top shape. But life is good :)
Friday Sep 29, 2017 #
7 AM
Note
weight:65.7kg
15.5
Neck exercises
Back stretches. Back is tight.
Neck exercises
Back stretches. Back is tight.
Thursday Sep 28, 2017 #
8 AM
Note
Headache this morning 1/10.
Did neck and back exercises. Back was tight, and hurt a little (mid back) at the beginning of the exercises.
No headache later today. Lots of walking today.
Did neck and back exercises. Back was tight, and hurt a little (mid back) at the beginning of the exercises.
No headache later today. Lots of walking today.
Wednesday Sep 27, 2017 #
6 AM
Note
Neck exercises
12 PM
Biking (spin class) 45:00
Strength 10:00 [3]
strength session at end of spin class.
walk outs and push ups, etc, followed by a stretch
walk outs and push ups, etc, followed by a stretch
1 PM
Note
Physio
She did some work like ART etc to work on my tight neck and increase range.
They put a laser on my head (Dr Evil would want me as a pet) and I had to trace various patterns on a chart several times.
Exercises:
Once or Twice a day: neck exercises, now 10 reps
Thread the needle, on hands and knees, reaching under for stretch. Don't need to hold, don't need to stretch in other direction. Can do these when I feel like I want them to stretch after a ride or something.
She did some work like ART etc to work on my tight neck and increase range.
They put a laser on my head (Dr Evil would want me as a pet) and I had to trace various patterns on a chart several times.
Exercises:
Once or Twice a day: neck exercises, now 10 reps
Thread the needle, on hands and knees, reaching under for stretch. Don't need to hold, don't need to stretch in other direction. Can do these when I feel like I want them to stretch after a ride or something.
6 PM
Running (Trail) 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Hoka Stinson 3
Joined up with Calgary Trail Culture while I am in town for work for a few days. Ran from Votier's Flats in Fish Creek, I was able to run the short distance to the meeting spot and back.
Only 6 of us so we just naturally spread out a little and regrouped rather than having separate groups. Derek and I were leading at a pace that was about 3/4 caffeinated. A really nice evening - fall colours are starting, it got nice and cool later in the run down by the river, lighting was nice and photographers were out with big lenses photographing herons.
A fun group and a good run with a couple of good hills.
No headache issues, even warming up.
Only 6 of us so we just naturally spread out a little and regrouped rather than having separate groups. Derek and I were leading at a pace that was about 3/4 caffeinated. A really nice evening - fall colours are starting, it got nice and cool later in the run down by the river, lighting was nice and photographers were out with big lenses photographing herons.
A fun group and a good run with a couple of good hills.
No headache issues, even warming up.
Tuesday Sep 26, 2017 #
12 PM
Note
Neck physio exercises before my run
Running 43:00 7.0 km (6:09 / km) +200m 5:23 / km
shoes: Hoka Stinson Evo
Brain felt just a little bouncy at the start, maybe a hint of the warm up headache across the top of the head, down the sides, 0.5/10. Went away in the first 5 minutes.
Did a combo of hill and stair repeats:
3 hills and 2 stairs at the top of the centre street bridge
2 hills and 1 stairs at McHugh bluffs
Felt good to go fast once I was warmed up.
Tried to focus on glutes when running up the hills, or taking the stairs two at a time and trying to be explosive.
Didn't have the best sleep last night because of trying to sleep on my back or side instead of on my stomach, to avoid cranking my neck as per physio's recommendation.
Did a combo of hill and stair repeats:
3 hills and 2 stairs at the top of the centre street bridge
2 hills and 1 stairs at McHugh bluffs
Felt good to go fast once I was warmed up.
Tried to focus on glutes when running up the hills, or taking the stairs two at a time and trying to be explosive.
Didn't have the best sleep last night because of trying to sleep on my back or side instead of on my stomach, to avoid cranking my neck as per physio's recommendation.
5 PM
Biking (Road) 1:25:00 34.0 km (2:30 / km)
From work to Canada Olympic Park, then one attack of the hill climb alongside the bobsled track. Such a great hill. Wanted to repeat it but was a bit tired from yesterday's spin and today's run, so decided to save something for tomorrow's workouts.
Spotted Kaillie Humphries (reigning Olympic champion in two-woman bobsled, 2010 and 2014) hanging out in her BMW near the bottom of the track. Her haircut makes her pretty easy to recognize. Then saw a bunch of lugers in their suits getting ready to start their slide as I rode up.
After just one climb I headed back to the office.
The bike is feeling comfortable, it fits well.
Head didn't have any issue with pushing quite hard on the climb.
Spotted Kaillie Humphries (reigning Olympic champion in two-woman bobsled, 2010 and 2014) hanging out in her BMW near the bottom of the track. Her haircut makes her pretty easy to recognize. Then saw a bunch of lugers in their suits getting ready to start their slide as I rode up.
After just one climb I headed back to the office.
The bike is feeling comfortable, it fits well.
Head didn't have any issue with pushing quite hard on the climb.