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Training Log Archive: Carbon's Offset

In the 7 days ending Aug 18:

activity # timemileskm+m
  Hiking2 3:41:00 8.64(25:35) 13.9(15:54) 1450
  Running5 3:09:45 18.39(10:19) 29.6(6:25) 540
  Biking1 35:00
  Strength1 30:00
  Total7 7:55:45 27.03 43.5 1990
averages - weight:64.5kg

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Sunday Aug 18 #

9 AM

Running (Trail) 1:00:00 [2] 7.3 km (8:13 / km) +260m 6:59 / km
weight:64.5kg shoes: Hoka Stinson 3

With Carbon and Melissa. A good catch up, we haven’t seen Melissa in a while.

Saturday Aug 17 #

10 AM

Hiking 2:45:00 [2] 10.6 km (15:34 / km) +750m 11:30 / km
shoes: Hoka Stinson 3

Pocaterra Ridge with Bryan, Ben and Carbon. Some running, a lot of hiking. Overnight snow made things slippery. Started at Highwood Pass and headed south. Plan was to go to the 4th summit and then turn around instead of dropping down the last steep pitch. Once we got there, we decided to drop down. The trail pops out of the bush at the highway without a distinct trailhead. Just then, Miles drove by and gave us a lift back to our vehicle.
Descended 1020 m

Thursday Aug 15 #

12 PM

Running (Road) 50:00 [2] 8.5 km (5:53 / km)
shoes: Hoka Stinson 3

Recovery run. Long Zoo loop heading to the north side of the river first and back on the south side. A beautiful warm summer day.
Distance is estimated based on time.

Wednesday Aug 14 #

11 AM

Running (Road) 23:45 [4] 5.3 km (4:29 / km)
shoes: Hoka Stinson Evo

United Way 5K run or walk
Someone with a GPS said they got 5.3km.
Was a bit tired from other recent workouts and could feel the tired core from yesterday's work limiting my ability to push just a little bit faster at the end.

Tuesday Aug 13 #

12 PM

Biking (spin class) 35:00 [3]

A bit tired in the legs from the long run on Saturday, and running up Spray Lakes road and hiking up Ha Ling on Monday evening. Couldn't quite nail the max efforts but probably got a bit of active recovery along the way.

Strength (core and upper) 30:00 [3]

A 10-minute core set as part of the spin class (v sits, twisting v sits, leg raises, side plank raises, straight arm planks with shoulder touches).
Then added my own:
myotatic crunch with 7.5 lbs
front plank x 2, side planks
cat vomit
push ups
chest press machine
dumbbell curls, 22.5-27.5 lbs
40s with 10 lbs

Monday Aug 12 #

5 PM

Running (Hill) 36:00 [3] 5.2 km (6:55 / km) +280m 5:27 / km
shoes: Hoka Stinson 3

With Fitzy.
From the Canmore Nordic Centre to the trailhead of Ha Ling, up the Spray Lakes Road hill to the gap and beyond.
Talking all the way but working.
6 PM

Hiking (Scramble) 56:00 [3] 3.3 km (16:58 / km) +700m 8:14 / km
shoes: Hoka Stinson 3

The run up the Spray Lakes Road left me pretty tired. I let Fitzy go ahead up Ha Ling. I mostly ended up hiking... this trail is steep. It would be interesting to see how much of it I could run if I started from the trailhead and not the Nordic Centre, but I still doubt I could run the whole way unless I did a really good conservative job of rationing my effort.
Up to the saddle. The new trail is pretty nice. When I first saw photos of the staircases they built etc my reaction was "they developed the $#!+ out of it", but the upgrades are nice and they make sense given that this is a hiker's route, not a running route. They also took the trail out to a couple of nice viewpoints and added a couple of benches. I think the upgrades end at the saddle, so it might still be the same slog from the saddle up to the peak. It started raining while we were at the saddle, so we decided to leave the summit for another day.

Running (Downhill) 20:00 [2] 3.3 km (6:04 / km)
shoes: Hoka Stinson 3

Ran back down the trail. Then Bryan gave us a ride down to the Nordic centre.

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