Training Log Archive: carbonIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
1 PM
Hike/Scramble 2:00:00 [3] 9.5 km (12:38 / km) +400m 10:26 / km
shoes: Salomon S-LAB Sense 5 Ultra
Had a little sleep in to recover from being kept awake by the hail storms over night. Thus we started the day late but since we were planning an easy day anyway, it didn't really matter. Headed up to Wonder Pass and Wonder Pass View Point for some stunning views over a beautiful blue Marvel Lake. We got caught in a few hails storms but it was nice and sunny in between. The hike up to Wonder Pass is covered in Larches. In fact way more than any other area I've seen in the mountains so far. This would be a great fall trip to see the yellow larches. Because a few people were returning back to Canmore this day, CO and I got a spot in the cabin for our second night. Got a much better sleep that way. Although it probably would have been fine camping since the weather held up all night.
Saturday Jul 30, 2016 #
8 AM
Running (Trail) 4:15:00 [3] 27.0 km (9:27 / km) +925m 8:04 / km
shoes: Salomon S-LAB Sense 5 Ultra
A spectacular run into Mount Assiniboine from Sunshine Village with CO. We were meeting up with a bunch of folks from the CTC club for the weekend but were all on a different schedule for the run in. I had never been into that area before and can now say that it stands up to all the hype. It is stunning from the the very start through the Sunshine Meadows all the way to Assiniboine. I was happily surprised to see that my body held up well for the distance considering I haven't done my more than 12km in one go all summer. Of course it helped that we took it very slow and easy, speed hiking all the climbs. CO and I were camping the first night and had an additional 2km to get to our camp once we arrived at Assiniboine Lodge. The rest of the gang was sharing a cabin. We still had some fun hanging out in the afternoon before the thunderstorms were rolling in for the evening. CO and I continued to hang with fun people over by our camp under a roofed cooking shelter which added to the fun. The night spent in the tent was a bit rough with numerous hail and thunderstorms rolling through all night. The constant noise kept us up. Last one finished around 5am.
Wednesday Jul 27, 2016 #
6 PM
Mountain Biking 1:15:00 [3] 13.7 km (5:28 / km)
Rebound group ride. I had a lot of fun on the downhills today and felt like things were clicking. I finally got rid of the ental block and cleaned a switchback that I always put a foot down on last year. Now I kind of wonder why I nerver cleaned it before. Strange. The ride was pretty casual with lots of stops to wait for those who were slower.
Tuesday Jul 26, 2016 #
4 PM
Mountain Biking 50:00 [3]
A pre-run ride with CO and Annie on Horseshoe with an attempt to ride G8, but it appears that the mining site has closed off even more trails now which is very sad for us. Too bad they have to mine in towards Canmore and can't go the other way. Sigh. Once we completed what we could I made a mistake thinking our club runs started earlier than it did and took us back to our house. No one said anything until I put my shoes on to start the run. Hm, we could have ridden more.
6 PM
Running (Trail) 1:20:00 [3] 11.0 km (7:16 / km)
shoes: Salomon S-LAB Sense 5 Ultra
Horseshoe and G9, but just as with G8 we climbed all the way up G9 just to find the easter downhill section closed off. What a bummer. There will be no big loops left on the east side of Cougar Creek anymore. I ran with the half-caff group this evening and it turned out that we were with the caffeinated group for most of the run.
Sunday Jul 24, 2016 #
9 AM
Mountain Biking 2:30:00 [3] 35.0 km (4:17 / km) +1000m 3:45 / km
Another fun day in Fernie. I could certainly feel the big day from yesterday in the body, but once I warmed up things felt pretty good. Due to a stomach issue I felt a little off but still managed to hang on to the group. I was happy with a shorter day since we had to drive back to Canmore.
Phat Bastard, Red Sonja, Kiddy Up, Queen V, EcoTerrorist, Kids Stuff, part of Splitting Bears, Hessian, Eric's Trail, Kush x 4, Loose Change and Coal Discovery .
Phat Bastard, Red Sonja, Kiddy Up, Queen V, EcoTerrorist, Kids Stuff, part of Splitting Bears, Hessian, Eric's Trail, Kush x 4, Loose Change and Coal Discovery .
Saturday Jul 23, 2016 #
10 AM
Mountain Biking 4:35:00 [3] 53.0 km (5:11 / km) +2100m 4:20 / km
Super awesome, fantastic, delicious and groovy day in Fernie with Becca, CO, Jason and Greg. More tomorrow!
We rode the Trails to Ales Challenge: ride up and down three trails (Swine Flu, Project 9 and Hyperventilation) plus start and finish at the Fernie Brewing Company in less than 24 hours, and get a free beer and a medal. As usual I didn't drink my beer and the gang got an extra freebie.
We added an additional climb up Phat Bastard and up and over Mushroom Head as well. Nice choice as both were really fun.
Big day. I'm not super fit on the bike yet this year so this felt like a big one. I was a bit dehydrated and didn't eat enough but I had a blast all day and rode all the downhills. Once I stepped off to re-ride something I didn't ride at first and once I put my foot down on a steep switchback. Other than that I rode everything. I had some trouble on a couple of the very steep sustained climbs. I need a little more riding before I can keep the high intensity for that long.
We rode the Trails to Ales Challenge: ride up and down three trails (Swine Flu, Project 9 and Hyperventilation) plus start and finish at the Fernie Brewing Company in less than 24 hours, and get a free beer and a medal. As usual I didn't drink my beer and the gang got an extra freebie.
We added an additional climb up Phat Bastard and up and over Mushroom Head as well. Nice choice as both were really fun.
Big day. I'm not super fit on the bike yet this year so this felt like a big one. I was a bit dehydrated and didn't eat enough but I had a blast all day and rode all the downhills. Once I stepped off to re-ride something I didn't ride at first and once I put my foot down on a steep switchback. Other than that I rode everything. I had some trouble on a couple of the very steep sustained climbs. I need a little more riding before I can keep the high intensity for that long.
Thursday Jul 21, 2016 #
4 PM
Mountain Biking 1:30:00 [3]
CNC with Emily. A lot of hollering as the bear warnings are everywhere. The berry bushes are so full of red delicious fruit. Slower pace than yesterday but I pushed a couple of sections and focused on some of the things I learned with the instructor last Monday.
6 PM
Running (Road) 50:00 [3]
shoes: Salomon S-LAB Sense 5 Ultra
Interval session with the Dirt Bags along the Bow River gravel pathway. It was cooking down there. No airflow and all I could think of was how nice it would be to jump into the river. I was a little bonky so I couldn't hang on for all the sets and ended up jogging some of the sprints. I should have grabbed a snack between the ride and the run. I think that would have helped.
6 x {4 x 30 sec easy, 20 sec medium, 10 sec hard} 2 min easy
A nice run through town to start and finish the run.
6 x {4 x 30 sec easy, 20 sec medium, 10 sec hard} 2 min easy
A nice run through town to start and finish the run.
Wednesday Jul 20, 2016 #
6 PM
Mountain Biking 1:40:00 [3] 22.0 km (4:33 / km) +400m 4:10 / km
Fun Rebound Cycle group ride. This group is so much fun as everyone is so friendly. It was a very consistent run with few stops, especially after we split into two groups. We hit some technical spots and felt good. I tried to incorporate some of the things from the session on Monday but at times we were going to fast for practicing.
Learned at the end of the ride that a woman was attacked by a brown bear on Lowline . Non life threatening injuries. The bear spray worked and the bear took off. Yikes! One of the guys in our bike group got a car ride home as the Lowline would have been his way home.
Learned at the end of the ride that a woman was attacked by a brown bear on Lowline . Non life threatening injuries. The bear spray worked and the bear took off. Yikes! One of the guys in our bike group got a car ride home as the Lowline would have been his way home.
Tuesday Jul 19, 2016 #
6 PM
Running (Trail) 58:00 [3] 8.4 km (6:54 / km) +185m 6:13 / km
shoes: Salomon S-LAB Sense 5 Ultra
CTC run on the Trans Canada Trail.
Monday Jul 18, 2016 #
5 PM
Mountain Biking 1:00:00 [3]
2hr private MTB lesson with CO and an instructor from Banff and the RMCC. Nothing that I hadn't heard or seen before was discussed but the instructor had a way to both teach and demonstrate that allowed you to learn and progress quickly. Maybe becasue we chose to do a private session. He had time to watch us both and provide constant feedback. Tight downhill switchbacks have remained a challenge for me; however, last night I rode all switchbacks on Top Notch but two during the session. One I kept messing up, even though I got closer with each attempt (and I'm pretty sure I have ridden it before), and the second he made us walk so we never attempted it. It was pretty rewarding to ride some corners that I never cleaned before.
Sunday Jul 17, 2016 #
6 AM
Running (Trail) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Salomon S-LAB Sense 5 Ultra
Horseshoe Loop and a bit on the Montaine side with CC. We ran so early in the morning that I barely remember it.
Thursday Jul 14, 2016 #
10 AM
Hike/Scramble 3:45:00 [3] 9.0 km (25:00 / km) +925m 16:31 / km
shoes: Salomon S-LAB Sense 5 Ultra
Hike up Lady Mac with CC.
Tuesday Jul 12, 2016 #
7 AM
Road Biking 2:00:00 [3] +600m
Norquay, Banff Golf Course, Tunnel Mountain and Banff with CC. Coming into Banff from Norquay a deer jumped in front of us followed closely by a wolf. They were about 3 meters in front of us. We were pretty amazed and also wish we had a camera handy. But we had another chance as the deer turned in the woods and then jumped back out on the road further ahead. The wolf followed and I snapped a couple of pics with my phone.
6 PM
Running (Trail) 45:00 [3]
shoes: Salomon S-LAB Sense 5 Ultra
Not sure about any of the stats CTC run with decaf group which then split into two. Ruchel and I took the beginners on an easier loop back to the cars as they didn't want to climb more.
Sunday Jul 10, 2016 #
7 AM
Road Biking 4:46:00 [3] 118.0 km (2:25 / km) +1000m 2:20 / km
Canmore - Moraine Lake - Corral Creek with CC. Headwind all the way out, but the rain stayed away and it was beautiful.
Friday Jul 8, 2016 #
4 PM
Road Biking 2:22:00 [3] 57.0 km (2:29 / km) +350m 2:25 / km
Legacy Trail och Tunnel Mountain loop with CC, Emily and Ruchel with a big ice cream finish at Micky D's.
Thursday Jul 7, 2016 #
6 PM
Road Biking 1:45:00 [3] 47.0 km (2:14 / km) +310m 2:10 / km
1A with CC. Headwind on the way out to Castle Junction but quick on the way back. Finished the evening with Sushi.
Wednesday Jul 6, 2016 #
6 PM
Mountain Biking 2:30:00 [3]
Rebound Cycle group ride. Fun group and we rode some fun technical stuff. Rode all the coal chutes (black and blue). I don't think I have cleaned he back ones before.
Monday Jul 4, 2016 #
4 PM
Running (Trail) 1:18:00 [3]
shoes: Salomon S-LAB Sense 5 Ultra
An evening run with Myka. It was nice and cool out. We even got a little rain. Poor Myka was sore from a big day on EEOR yesterday, but I bet the worst is yet to come. We'll find out tomorrow :)
Sunday Jul 3, 2016 #
4 PM
Mountain Biking 45:00 [3]
slept:6.0
Squeezed in a quick ride before dinner duties. Spent a pretty full afternoon at Elevation Place playing in the pools. It's a very nice facility and the kids loved it. I was pretty groggy feeling afterwards. I think I spent too much time in the hot pool.
Saturday Jul 2, 2016 #
5 PM
Running (Trail) 50:00 [3] 8.0 km (6:15 / km)
slept:7.0 shoes: Salomon S-LAB Sense 5 Ultra
A little run with Myka. It was really warm out, but still nice to get the cardio going a little. Having kids is tiring in a whole different way (and it doesn't substitute training, that's for sure). Too bad my sister and I can't do much together. One of us needs to stay with the kids, but at least we both get out as we take turns.
Friday Jul 1, 2016 #
Note
slept:7.0
9 AM
Running (Trail) 30:00 [3]
shoes: Salomon S-LAB Sense 5 Ultra
A short trip before heading to the airport for a special pick-up.