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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  Running3 5:42:00 29.91(11:26) 48.13(7:06) 576
  XC skiing (classic)1 2:15:00 13.83(9:46) 22.25(6:04) 385
  XC skiing (skate)1 1:00:00 4.97(12:04) 8.0(7:30)
  Total5 8:57:00 48.7(11:02) 78.38(6:51) 961
averages - rhr:45 weight:66.3kg
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WeThFrSaSuMoTu

Tuesday Feb 21 #

Note
rhr:44 weight:67kg

16.8

Monday Feb 20 #

9 AM

Running (Trail) 1:00:00 [2] 7.91 km (7:35 / km) +208m 6:42 / km
rhr:45 weight:66kg shoes: Salomon Propulse 2nd pair

16.6
A fun run on the Horshoe Loop with Myka and Carbon. Trails were icy but I got by without having to put my spikes on. Felt good, was thinking of adding more volume to this weekend that seems to be going well by doing a couple of hours this morning but decided it was wiser to save the energy for the high intensity spin class tomorrow.

Sunday Feb 19 #

12 PM

XC skiing (classic) 2:15:00 [2] 22.25 km (6:04 / km) +385m 5:35 / km
rhr:46 shoes: Rossi R-Skin

Peter Lougheed Provincial Park with Jenn and Jason.
Pocaterra and Tywhitt. +1C, conditions were a little tricky for Jenn and Jason because they decided to use their waxable skis. They were sometimes struggling for grip, then clumping at other times, especially when a little bit of new snow was falling. I did pretty good on my waxless, not gliding as fast but I had good grip and kick.
Tired from yesterday but the body parts felt better after all of this non-impact movement.
Jenn's feet started bugging her (nerve issues) so she and I turned around on Tywhitt while we sent Jason onward so that he could continue to get his training in. I've never skied these trails in the counter clockwise direction, it was quite pretty and a long gradual downhill. Soon the trail got a little glazed and we were gliding faster.

Saturday Feb 18 #

Note
rhr:45 weight:66.2kg

15.8
10 AM

Running (Trail) 3:52:00 [2] 30.22 km (7:41 / km) +368m 7:14 / km
shoes: Hoka Stinson Trail (Red, 2014)

Carbon, Annie and I joined Myka for her long run. Out and back on the High Rockies trail from Goat Creek to Driftwood. Because of the dogsled tours that use this trail, it was nicely groomed and two of you could run side-by-side. We got passed by a couple of dogsleds and then we encountered 16 teams(!) that were harnessed up and getting ready to go. When we walked through them all with Annie's dog, the sled dogs went nuts, about 100 dogs barking at once!
At 15 km, we had a snack break where Myka pulled out an apple fritter from Fergie's bakery (one of Carbon's favourite treats) with a candle to celebrate Carbon's belated birthday. Then we turned around and ran back. When we saw all of the dogsled teams again, we opted instead for the trail across Goat Pond which gave nice open views before connecting with the original trail again.
Once we returned to the cars, the party continued with a surprise chocolate truffle cake, and another group of runners from our Canmore club had just shuttled back after their Canmore-to-Banff run, so they joined the cake party too. Good times.
I was pleased with how my energy and body held up for this long run, considering that I'm out of practice for runs this long. I had planned to go a little slower than this for a long slow run and was a little nervous at first that my pace wasn't right for four hours, but the pace held up all day and felt fine. Didn't feel overly tired at any time, during the run and after (although I was tired on the ski the next day). Ran with a pretty heavy pack, the 12L skin pack with full water bladder, Kahtoolas, Delorme, bear spray, etc. Ate bacon, baby food, banana bread, apple fritter. Had instant oatmeal and a cinnamon bun for breakfast. Stomach did well all day and energy was good. Hardly drank.

Friday Feb 17 #

Note
rhr:46 weight:65.8kg

16.3

Thursday Feb 16 #

6 PM

Running (Intervals) 50:00 intensity: (15:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (5:00 @5) 10.0 km (5:00 / km)
shoes: Hoka Stinson Trail (Red, 2014)

Dirtbags interval session on the road up to the Alpine Club.

Parked at the end of Elk Run Blvd.
Warm up jog to Indian Flats Road.

5 x alternating between:

On the flat: 1 min easy, 1 min moderate, 1 min hard, 2 min easy/rest;
3 min up the hill and keeping the intensity high even when you had to run back down, 2 min rest/easy

Cool down jog back to the cars.

A big turnout tonight.

Wednesday Feb 15 #

7 PM

XC skiing (skate) 1:00:00 [2] 8.0 km (7:30 / km)

First skate lesson with Canmore Nordic

Turn the hips to face the ski you are stepping onto. We practiced this just standing in place with the skis in a slight open V.
Skated without poles and emphasized the twist by bringing the one arm over and rotating the other arm far behind the back. When we added the poles, I was leaning to over too much rather than rotating/twisting, so I ditched the poles again. Seemed to get the hang of it without the poles, I think (the instructor didn't get a chance to watch me again, so I'm not sure).

The push-off comes from the heel, not the front of the foot. The push is to the the side, not back, and the foot you are stepping onto steps forward, with the knee leading and your hips should be turned to face it.
The push should have a pop to it, it isn't a gradual or continual muscling.

After the push off, that ski should almost want to lift its tip up. If the tip is diving, it is because you are pushing to the back and not to the side.

Practiced gliding long on each ski, and aiming to step onto a flat ski and glide flat.
I also practiced bringing the other foot toward the one you were gliding on, to get the weight over that gliding ski.

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