Training Log Archive: carbon

Another jog down by the river. It was very nice out! Sure doesn't feel like November!

A steady jog along the bluffs and around Crescent Heights. Didn't want to head out too far in case my headache didn't want me to run...

Along the bluffs for a warm-up, then Tabata x 1

Warm-up
12 x {3 minutes @ E4, 2 minutes @ E3
Cool-down

main set: reps of 5 minutes @ E4, 2 minutes E3 (I think...can't remember this class very well)

Part 2 of the crevasse rescue course started with a very sketchy drive to the Columbia ice field. It snowed overnight and for the rest of the day, making the roads pretty bad, but it was worth it for the training we managed to get in. We practiced setting anchors with ice axes, skis and ice screws. We set lines and hauled people up the ice field, which really was just a snow field as we couldn't go anywhere where we had a big drop (there were too many slippery bare spots on the glacier and we didn't have crampons). I had the chance to be part of setting up two full rescue lines, which helped me feel more confident. There are quite a few little pieces to remember. Our first one was semi-successful in that we went wrong in our setup but discovered the mistake ourselves and sorted it out. The second one worked out great.

Gear list per person:
1 harness
5 locking carabiners (or 4 locking ones if one of them is the three lock type)
3 non-locking carabiners that are identical
2 5m 6mm rope (for making prusiks - not pre set with fishermen's knots)
1 short 6mm rope for making a prusik (this one can be fully set up with a fisherman's knot)
1 sling
2 ice screws
1 ice axe
1 helmet
1 probe

Team gear:
1 30-60m (depending on group size) full rope (9.8-10.5mm)

Extras: shovel, ski gear, crampons etc. depending on the activity

Did the crevasse rescue 1 course today at U of C. We learned how to rig ropes up if traveling in a group as well as if there are only two of you, and we learned what to bring and how to use it. Turns out that I haven't been bringing exactly the best stuff in the past. It probably would have worked but what we learned today seems more logical. Tomorrow we drive all the way up to the Columbia Icefield to practice on the glacier in crevasse rescue 2.

C • You are going to have to se... 2

Did a 60 minute profile course in E3 and E4 with varying slope every 2 minutes (raging from -1 to +4). At 20 and 40 minutes we added 5 flat out intervals at 15 seconds each.

My new watts were doable. I managed to hold high E3 and low E4 the whole class. Hopefully I can hold off Mike a little longer....but he just lost some weight so we are very close to even now.

Max speed 22km/hr

Tabata run x 1. Felt pretty good with my max HR and speed at my highest yet. Nice morning along the bluff with frost on the ground and pretty crisp air.

Ran from our house out to Crowchild, across the river and back on the other side. Added the curling club hill at the end. Not a very fast run, but more a steady jog. It was good to be out after two days of sitting in the movie theatre.

Mike and I attended the Banff film festival the whole weekend. Saw some really strong and touching films and a few that didn't grab us as much. Our favourite this year was called Red Gold and was about a small Alaska community that is fighting against a mine construction proposed by one of America's large mining companies. The building of the mine would surely damage a large number of eco systems and as a result kill off the world's largest wild and natural salmon population that come to spawn up the rivers in this area.

C • Red Gold 2

30 minute warm-up drills

20 minute time trial x 2 with 10 minute rest in between

TT 1: 197 watts, 10 km
TT2: 183 watts, 9.3 km

Weight: 57 kg
Watts/kg: 3.46

Cool-down

My previous best TT was 191 watts and 3.35 watts/kg. I'm pleased with the new watts but my new zones might be hard to hold. We'll see next week.

Warm-Up
Tabata intervals x 2
Cool-Down

I didn't reach the same intensity as in other sessions even though it felt like I could not go any faster. Maybe last night's run was still in the legs. It was super fun to be out though. It was snowing the whole time and while most people were hurrying up inside, Mike and I were getting excited about skiing. It seems like it will be a later start than usual in the Rockies but we are keeping an eye on Revy - the town, not the Attackpointer :)

Out along the river and back. Added on a 10 minute cool-down at the end (on top of the 54min). Felt really good and it was nice to be outside despite the dark. No stitches and no ITB pain.

Hiked up Moose mountain with Mike today. It's the first of November and it felt like a nice summer day! Super sunny and warm. We met a bunch of interesting paople on the way. One guy knew Mike's dad from way back and another group of people were preparing for a hike up Kilemanjaro to celebrate their 50th birthdays. We hung out at the top for around an hour just to enjoy the views and the sunshine. It looks like the weather will repeat itself tomorrow. Sweet!