Training Log Archive: Carbons Offset

Hero Loop with Peter and Laura. Start early, finish early this time of year; met in town at 7 am.
Sheep on the drive up Spray Lakes Road, then saw two bald eagles circling low overhead and chasing each other, but the real prize was having 4 mountain goats descend in front of us, lead us up the ridge to Hero Col and then watch them continue to head up a mountain wall up to I don't know where. So impressive and great to see them somewhat close. Was surprised how shallow their tracks sunk into the snow.
Had a really good run down the main bowl from Hero's (didn't bother with Peter's secret line higher up to the left). Was surprised how nice the snow was, very wintery, cold, dry and some decent depth, Fresh tracks. Two groups of two were climbing up from this side; exchanged some friendly words to make sure they were okay with us coming down where we intended, a bit away from their uptrack, and also assured them that I would spoon my friends' tracks so that there would be good fresh fun for everyone. Plenty of friendly thank you's and have a great day. Toward the bottom we cut right to pop over into one of the first lines over the shoulder. This time you could feel a layer about 10 cm down and just a few little debris chunks. Saw another group come out of a nice main gulley above the finishing slope. Went up their uptrack to check it out (man, it felt like a long way up. It wasn't that much vert but a bit steep and a bunch of switchbacks) and soon started spotting other gullies that hadn't been skied. Did our own variation and had a really fun long run down with a cool slight choke point. Then exchanged lots of fun banter and ski reviews with the couple at the bottom. Started our ski out at 1 pm even though the snow wasn't feeling warm or moist.
Just as we were climbing in the car, I heard the loud crack and brief rumble of a cornice fall.

For David M’s birthday, he wanted to celebrate by going for a trail run. Gotta love when your everyday life is so enjoyable it is what you choose to do to celebrate.
Lake Minnewanka trail with Carbon, Myka, Melissa, Peter, Fitzy, Tom and Heather (and David M of course).
Trail was almost entirely clear and dry, and just some lingering ice/slush/mud in the first couple of kilometres.
Ran to Aylmer junction and back. Kept a cruisey E2 pace, exactly what I wanted.
Strawberries and whipped cream in the parking lot, and then hit the new Grizzly Paw brewery for food and drinks.

Dirtbag Runners
Hill repeats on Spray Lakes Road
Went early and got about 10 minutes extra warm up. When the group warmed up by running up the hill, I was already partly warmed up, so I was able to push harder and almost treated it like an extra repeat.

3x
3 min downhill moderate
6 min uphill hard
2 min rest

Showed up determined to push it tonight. Pushed hard on all sets, started fading in the last minute of the last set.

Then ran down Reclaimer.

A really good night, felt quite worked after the sets.

Long warm up including 3x 1 min high cadence in easy gear, 1 min recovery

3x:
3x (30 sec big chain ring & middle of cog, 100-110 rpm; 90 sec easy)
2x (6 min Sweet Spot E3/E4 cusp, 110 rpm; 1 min easy)

and one more set of
3x (30 sec big chain ring & middle of cog, 100-110 rpm; 90 sec easy)

Legs and energy felt tired for the first half of the night but then did well on the last rounds. I need to make sure do some active recovery to flush out the legs after the weekends, and not just rest.