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Training Log Archive: Carbon's Offset

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running4 8:25:00 29.2(17:18) 47.0(10:45) 1770
  Biking1 1:40:00 11.18(8:56) 18.0(5:33) 475
  Strength2 1:25:00
  Total7 11:30:00 40.39 65.0 2245
averages - weight:64.4kg

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Sunday Jul 21 #

Biking (Mountain) 1:40:00 [3] 18.0 km (5:33 / km) +475m 4:54 / km
shoes: Instinct (since 2018 02 19 maj

Montane Traverse with Carbon, James and Wakana. All the way across to the tower descent which was in great shape, back up Meander, down Johnny’s (also tacky and great) and back via Douglas Fir.

Saturday Jul 20 #

Running (Trail) 5:30:00 [2] 21.0 km (15:43 / km) +1220m 12:11 / km
shoes: Hoka Stinson 3

Moraine Lake to Lake O’Hara with Carbon and Lyen.
Felt really strong, running fast up the trail from Moraine with a 20 lb pack with two axes etc. Felt like I could keep this pace all day.
Some minor route finding up to Wenkchemna Pass and then a lot of big scree on the way down the other side. This back valley was especially nice, it felt remote with no trail. Past the Eagle’s Eyre. Roped up when we got to the Opabin Glacier. I led, had a probe out just in case I needed to check any spots and probed a lot out of curiosity. Snow depths were about 150-275 cm. Up to the col got steep, with a layer of storm snow on top of a hard layer. Body-belayed the others up just in case they slid. Down over the other side had the same challenge with a steep slope and a top layer that would shear. A bit more boulder hopping and then we reached the first lake, with trail on the other side. Added the Yukness ledges trail. Ran fast on the last stretch to Lake O’Hara because I still felt good. Got there with time to spare to get some seats on the bus so that we wouldn’t have to run the road out.
Had some rain today but still enjoyed it. The biggest challenges were the isothermal snow, a bit of postholing, and the storm snow layer that would slide easily.

Thursday Jul 18 #

12 PM

Strength (core and upper) 1:00:00 [3]

Woodchops, high and low, 3x
Myotatic crunch with 7.5 lbs
cat vomit
planks (front 2:15, 1:45; sides 1:30-1:45)
wide pull down
40s with 10 lbs
chest press machine
tricep pulley
curl bar
6 PM

Running (hills) 1:00:00 intensity: (20:00 @1) + (15:00 @2) + (5:00 @3) + (20:00 @4) 9.0 km (6:40 / km) +250m 5:51 / km
shoes: Hoka Stinson 3

Dirtbags at Canmore Nordic Centre
Sage Canaday workout
4x 3 min uphill hard (and one warm up jog up the hill before)
2.5 min moderate on flat pavement
5x 1 min hard on flattish (stadium)
6x 10s sprints
Then a huge piece of pizza at the Bill Warren training centre pub night.

Felt pretty tired from yesterday's stair & hill workout during my warm up and the first 3 min rep up the hill. Then the reps got better after that and were pretty good with strong finishes.
Went too easy on the flat moderate.
Felt tired about 25s into the 1 min reps
Even felt tired before the end of each 10s sprint.

Wednesday Jul 17 #

12 PM

Running (stairs/hills) 1:00:00 intensity: (30:00 @2) + (10:00 @3) + (20:00 @4) 10.0 km (6:00 / km) +300m 5:13 / km
shoes: Hoka Stinson 3

3 sets of:
(2x up the curling club stairs and run down the ramped path
1x up and down the ramped path)

It was absolutely beautiful out.

Monday Jul 15 #

Strength (Core) 25:00 [3]

A bunch of crunches and V sits
Push ups
Front planks 2:45, 2:15, 1:45
Side planks 2:00
4 PM

Running (Trail) 55:00 [2] 7.0 km (7:51 / km)
shoes: Hoka Stinson 3

Horseshoe trails with Myka and Carbon.
Distance is a guess.
Legs felt a little stiff for the first 10 minutes, then good toward the end.

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