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Training Log Archive: revy

In the 7 days ending Sep 26:

activity # timemileskm+m
  Run3 4:00:42 19.57(12:18) 31.5(7:38) 1050
  Paddle1 4:00:00 19.26(4.8/h) 31.0(7.7/h)
  Bike2 2:30:00 14.29(5.7/h) 23.0(9.2/h) 790
  Strength1 30:00
  Total7 11:00:42 53.13 85.5 1840

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Saturday Sep 26 #

9 AM

Bike 1:30:00 [2] 13.25 km (8.8 kph) +450m

Macpherson with Courtney and Milo. A few puddles to deal with - tried to stick to trails that drain better. Slippery roots and rocks certainly added to the fun - mostly due to how novel they are after such a long dry spell. A short 15 minute shower during the descent on Flowdown.

Friday Sep 25 #

5 PM

Run 1:10:42 [3] 8.5 km (8:19 / km) +490m 6:27 / km
shoes: Columbia Outdry

Evening run with Milo at Cartier. Managed to sneak in most of the run between rain showers. Got a bit dark for the descent down Haulin Daze. Calf is a little sore from the faster run yesterday. Ran all the hills but easy effort in terms of HR.

Thursday Sep 24 #

5 PM

Run 1:00:00 intensity: (10:00 @1) + (23:00 @2) + (10:00 @3) + (17:00 @4) 10.5 km (5:43 / km) +50m 5:35 / km
shoes: Salomon Sense Blue #1

A 15 minute warm up then 6km of tempo. 4:30 kms seem like my max for this distance and even this takes some effort to hold.

Tuesday Sep 22 #

11 AM

Bike 1:00:00 [3] 9.75 km (9.7 kph) +340m

Easy ride around Macpherson with Milo. Realized that I hadn't readjusted my fork pressure after the Chilcotin which may have contributed to the ride feeling kind of harsh. The very dry trails probably contribute as well...

Monday Sep 21 #

Strength 30:00 [3]

15 minutes of snatch (10), burpees (15), air squats (20) x 6. Hip rehab x 2 and 5 mninutes of plank (not in one go).
2 PM

Run 1:50:00 [3] 12.5 km (8:48 / km) +510m 7:19 / km
shoes: Columbia Outdry

Slow run from tantrum trailhead to Montgomery. Added the upper trail as well though it is being reclaimed by nature in many spots. The roads for the upcoming blocks have been put in. Upper Montgomery was in great shape from frequent mountain bike use. Checked out the cleared right of way near the power lines but didn't seem to go anywhere other than along the powerlines so didn't follow it too far.

Sunday Sep 20 #

10 AM

Paddle 4:00:00 [2] 31.0 km (7.7 kph)

Point to point on the Shuswap River from Cooke Creek to Enderby. This paddle was on my to do list for the summer so nice to check it off. I've done half of the paddle before during a RTN race (though we walked many of the rapids due to a significant moving water fear a teamate had - it was the first time I'd raced with this person - took a few hours longer than expected which played a role in us missing the 36 hour cutoff as the leading team).

My memory was of clear, warm water and I was not mistaken. Could see plenty of fish though not many salmon. A bit early for salmon perhaps but this is also a very low year for numbers. The first several km had a number of small rapids that required some steering to stay in the deeper sections. A few corners with strainers but the current and water volume were such that easy to avoid. The middle section through Asthon Creek was slower then picked up again for a few km past Eby's launch before a final section of calm water before Enderby. Very scenic paddle and other than the last few km where the powerline was close to the river it didn't feel too built up.

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