Training Log Archive: carbonIn the 7 days ending Mar 20, 2016:
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Saturday Mar 19, 2016 #
9 AM
Running (Trail) 2:04:00 [3] 18.0 km (6:53 / km) +270m 6:24 / km
shoes: Speed Cross (black)
An in and out on Minnie at a nice base pace.
Friday Mar 18, 2016 #
4 PM
Hike/Scramble 1:55:05 [3] 8.0 km (14:23 / km) +925m 9:07 / km
shoes: Spikecross
A beautiful evening in Canmore. Emily and I celebrated by scrambling up Lady Mac. That girl is fast! And she can talk while huffing uphill! I was surprised that I didn't feel more fatigue in the legs than I did considering last night was a bit hard. My left IT band was a bit cranky on the way down though. I need to do some maintenance.
Thursday Mar 17, 2016 #
6 PM
Running hills 1:25:00 [4] 13.0 km (6:32 / km)
shoes: Speed Cross (black)
1 mile hill climb x 4
Now I know where Dead Man's Flats got its name. Obviously someone in the past ran hill repeats here. And died.
I was not even close to warmed up by the time we started the first run up so my heart rate spiked way high. I slowed down for about 2 minutes to a very slow pace, almost walking. Once recovered I found my pace. My recovery minutes meant I fell behind a bit so I played catch up for the rest of the night. At the top, most people turned around when they met the faster group on their return trip down. I wanted to get the full distance so I ran to what I thought was the top, but it turns out I missed a few meters at the very end where the road bends (bummer). On the downhill section the group gapped me more as I ran further than some of the other runners who around my speed. It was a constant run so no rest stops along the way. On climb 2 and 3 I slowly gained on the guy in a green shirt and Ruchel. I was only 12 seconds behind them when they turned around. On the 4th climb I passed the guy in the green shirt.
As shitty as I feel with my running these days, I had fun tonight. It felt good to push a bit and I really like the longer efforts like this vs. shorter climbs. One of the guys had put out big cones with funny pictures on them along certain milestones, like 1000m, 600m and so on. That kept things amusing on the way up.
I have to wait for Liza to post the time as I didn't run with a watch tonight. I also have no idea what the elevation gain was. Time to smarten up and start using my Ambit again.
Now I know where Dead Man's Flats got its name. Obviously someone in the past ran hill repeats here. And died.
I was not even close to warmed up by the time we started the first run up so my heart rate spiked way high. I slowed down for about 2 minutes to a very slow pace, almost walking. Once recovered I found my pace. My recovery minutes meant I fell behind a bit so I played catch up for the rest of the night. At the top, most people turned around when they met the faster group on their return trip down. I wanted to get the full distance so I ran to what I thought was the top, but it turns out I missed a few meters at the very end where the road bends (bummer). On the downhill section the group gapped me more as I ran further than some of the other runners who around my speed. It was a constant run so no rest stops along the way. On climb 2 and 3 I slowly gained on the guy in a green shirt and Ruchel. I was only 12 seconds behind them when they turned around. On the 4th climb I passed the guy in the green shirt.
As shitty as I feel with my running these days, I had fun tonight. It felt good to push a bit and I really like the longer efforts like this vs. shorter climbs. One of the guys had put out big cones with funny pictures on them along certain milestones, like 1000m, 600m and so on. That kept things amusing on the way up.
I have to wait for Liza to post the time as I didn't run with a watch tonight. I also have no idea what the elevation gain was. Time to smarten up and start using my Ambit again.
Wednesday Mar 16, 2016 #
6 AM
Running (Trail) 55:00 [3]
shoes: Spikecross
Horseshoe and half the climb up Montane and then back to the house. Urgh, the legs felt super junky from spin class.
6 PM
Spinning 2:10:00 [3]
High intensity class (AnP, MAP, E4).