I couldn't resist going for one last run, 8k this morning.
For those following this blog, this will be the last post to my training blog until I return from my Everest expedition, and start my recovery and training for the next adventure.
I wonder wonder what that might be. Stay tuned.
Friday, March 26, 2010
Thursday, March 25, 2010
Tuesday, March 23, 2010
3 days to go
RHR 58
Fluid intake 1L
Sleep - lots - more than 7 hours
WOD
I decided to take a rest day, and sort out all my gear. Spent 20 minutes walking back and forth on the ladder with the crampons on and a 35lb pack. At first I was falling into the 'crevass', but after a few times across I got the hang of it, and managed to cross safely. The little khumbu is melting away, only a few more days left if the warming trend continues. Good thing that I'm leaving soon.
RHR 58
Fluid intake 1L
Sleep - lots - more than 7 hours
WOD
I decided to take a rest day, and sort out all my gear. Spent 20 minutes walking back and forth on the ladder with the crampons on and a 35lb pack. At first I was falling into the 'crevass', but after a few times across I got the hang of it, and managed to cross safely. The little khumbu is melting away, only a few more days left if the warming trend continues. Good thing that I'm leaving soon.
Monday, March 22, 2010
4 days left
RHR 46
Fluid intake 1L
Sleep 5 hours
WOD
Edmonton woke up today to a winter wonderland, 2 inches of beautiful snow fell overnight.I got up early and went for a 5K run, and I made first tracks for most of it, then headed off to the tower and did 4 laps (1600')with 35lbs before heading out to do some last minute shopping.
The legs are feeling good, but I don't have much energy after yesterday's bug. I lost 3lbs in one day.
RHR 46
Fluid intake 1L
Sleep 5 hours
WOD
Edmonton woke up today to a winter wonderland, 2 inches of beautiful snow fell overnight.I got up early and went for a 5K run, and I made first tracks for most of it, then headed off to the tower and did 4 laps (1600')with 35lbs before heading out to do some last minute shopping.
The legs are feeling good, but I don't have much energy after yesterday's bug. I lost 3lbs in one day.
Sunday, March 21, 2010
Saturday, March 20, 2010
6 days left
RHR 48
Fluid intake 1L
Sleep - almost 8 hours!!!
WOD
I feel great with all the extra sleep. Got up early and went for an 8k run to relax the legs, and they are feeling great. It was a great morning for a run. Then after breakfast and some shopping, Ted dropped me off at Government house park where I put on my Millet boots to break them in a bit and with a 40lb pack walked up and down the hill for an hour. On the last time down, I was suddenly surrounded by runners who were heading down the hill to an open cooler. I was introduced to a great running club, the Hash House Harriers, and got to share a glass with them. This is a group that I intend to look up and join when I get back. A run mixed with a lot of fun - perfect.
RHR 48
Fluid intake 1L
Sleep - almost 8 hours!!!
WOD
I feel great with all the extra sleep. Got up early and went for an 8k run to relax the legs, and they are feeling great. It was a great morning for a run. Then after breakfast and some shopping, Ted dropped me off at Government house park where I put on my Millet boots to break them in a bit and with a 40lb pack walked up and down the hill for an hour. On the last time down, I was suddenly surrounded by runners who were heading down the hill to an open cooler. I was introduced to a great running club, the Hash House Harriers, and got to share a glass with them. This is a group that I intend to look up and join when I get back. A run mixed with a lot of fun - perfect.
Friday, March 19, 2010
One week to departure
RHR haven't rested yet
Sleep - none yet!
Fluid intake - not enough
WOD
Hit the stairwell right after working a 12hour night shift. Managed to do 1200' in 50 minutes with 40lbs. Not bad, the legs are actually feeling better than I thought. The cycling yesterday must have helped the recovery.
RHR haven't rested yet
Sleep - none yet!
Fluid intake - not enough
WOD
Hit the stairwell right after working a 12hour night shift. Managed to do 1200' in 50 minutes with 40lbs. Not bad, the legs are actually feeling better than I thought. The cycling yesterday must have helped the recovery.
Thursday, March 18, 2010
Wednesday, March 17, 2010
9 days left
RHR 48
Fluid intake 2L
Sleep 6 hours + 2 hour nap before night shift
WOD
My legs are feeling heavy so at the trainer's we concentrated on the upper body and also did some full body drills. Then I headed out to the river valley and the stairs at Glenora. I ran up and down 7 times. The legs held up OK. Then after the afternoon nap I rode my bike to work 11K. There was a strong head wind and a bit cool, but felt good to get back on the bike.
RHR 48
Fluid intake 2L
Sleep 6 hours + 2 hour nap before night shift
WOD
My legs are feeling heavy so at the trainer's we concentrated on the upper body and also did some full body drills. Then I headed out to the river valley and the stairs at Glenora. I ran up and down 7 times. The legs held up OK. Then after the afternoon nap I rode my bike to work 11K. There was a strong head wind and a bit cool, but felt good to get back on the bike.
Tuesday, March 16, 2010
10 days left
RHR 47
Fluid intake 4L
Sleep 7 hours
WOD
8000' in the stairwell today in 7 hours!!!! The plan was to take it easy, have an endurance/rest day. My legs are sore today from yesterday's workout so this morning (0530) I went for a 5K run to stretch them out. Then I headed to the stairwell. The plan was to go really light, but instead I decided to to start off with 40lbs to see how the legs would react. I did 11 sets of 33 floors before lunch - 4400' then after lunch did another 4 for a total of 6000' then removed 25 lbs and did another 5 sets for a grand total of 8000', a new best for me. After a few hours of rest my legs are feeling good. Total workout time today 7 1/2 hours.
RHR 47
Fluid intake 4L
Sleep 7 hours
WOD
8000' in the stairwell today in 7 hours!!!! The plan was to take it easy, have an endurance/rest day. My legs are sore today from yesterday's workout so this morning (0530) I went for a 5K run to stretch them out. Then I headed to the stairwell. The plan was to go really light, but instead I decided to to start off with 40lbs to see how the legs would react. I did 11 sets of 33 floors before lunch - 4400' then after lunch did another 4 for a total of 6000' then removed 25 lbs and did another 5 sets for a grand total of 8000', a new best for me. After a few hours of rest my legs are feeling good. Total workout time today 7 1/2 hours.
Monday, March 15, 2010
11 days left
RHR 47
Fluid intake 1.5L
Sleep 5 1/2 hours plus a nap in the afternoon
WOD
Worked out with the trainer at 7am for an hour of strength/power. This was a hard workout and I was really feeling it when I was done. Nonetheless I headed off to the stairwell with a 55lb pack. I did one and was feeling really tired, and my legs were done. I dropped the weight by 10 lbs and did two more, but when I was falling asleep in the stairwell while I rested at the top, I decided I should head home and slept for 2 hours. Domhnall and I did some shopping, and gathered up my gear and started packing. Not much time left, but I think that I have everything that I need. Just a few odds and ends left to organize.
RHR 47
Fluid intake 1.5L
Sleep 5 1/2 hours plus a nap in the afternoon
WOD
Worked out with the trainer at 7am for an hour of strength/power. This was a hard workout and I was really feeling it when I was done. Nonetheless I headed off to the stairwell with a 55lb pack. I did one and was feeling really tired, and my legs were done. I dropped the weight by 10 lbs and did two more, but when I was falling asleep in the stairwell while I rested at the top, I decided I should head home and slept for 2 hours. Domhnall and I did some shopping, and gathered up my gear and started packing. Not much time left, but I think that I have everything that I need. Just a few odds and ends left to organize.
Sunday, March 14, 2010
Saturday, March 13, 2010
13 days left
RHR 48
Fluid intake 1.5L
Sleep 7 hours
WOD
Worked a 12 hour day shift, and after that went to do stairs at Glenora. I managed to do 9 flights because I had some company. We mixed it up, running up singles, then doubles. Went part way up doing jumping squats, jumping up two flights at a time. Then walked up all the way taking two stairs at a time alternating between landing the full foot on the step and landing and pushing off with just the toes.
RHR 48
Fluid intake 1.5L
Sleep 7 hours
WOD
Worked a 12 hour day shift, and after that went to do stairs at Glenora. I managed to do 9 flights because I had some company. We mixed it up, running up singles, then doubles. Went part way up doing jumping squats, jumping up two flights at a time. Then walked up all the way taking two stairs at a time alternating between landing the full foot on the step and landing and pushing off with just the toes.
Friday, March 12, 2010
Thursday, March 11, 2010
Wednesday, March 10, 2010
16 days left
RHR 53
Fluid intake 2L
Sleep 7 hours
WOD
I got up early, and cycled to the trainers - 30 minutes, worked out for an hour then cycled to do stairs. I did 6000 feet in the stairwell in 3 1/2 hours with a light pack. I was feeling a bit tired, but not sore. I forgot to bring the music so was lacking a bit in motivation.
RHR 53
Fluid intake 2L
Sleep 7 hours
WOD
I got up early, and cycled to the trainers - 30 minutes, worked out for an hour then cycled to do stairs. I did 6000 feet in the stairwell in 3 1/2 hours with a light pack. I was feeling a bit tired, but not sore. I forgot to bring the music so was lacking a bit in motivation.
Tuesday, March 9, 2010
Monday, March 8, 2010
Sunday, March 7, 2010
19 days left
RHR?
Fluid intake 2L
Sleep 7 hours
WOD
We spent the night at Janet's, got up early 6am and headed off into the Ghost area to play. We decided on Beowolf, and it was a great decision. With the new bridge that was being put in the last time we were here, it cut down the hiking time.
We were a bit chilled waiting as we arrived right behind a party of three. Once we were up the first pitch, the sun was warming us up, and we had to strip down a bit.
A great climbing day.
RHR?
Fluid intake 2L
Sleep 7 hours
WOD
We spent the night at Janet's, got up early 6am and headed off into the Ghost area to play. We decided on Beowolf, and it was a great decision. With the new bridge that was being put in the last time we were here, it cut down the hiking time.
We were a bit chilled waiting as we arrived right behind a party of three. Once we were up the first pitch, the sun was warming us up, and we had to strip down a bit.
A great climbing day.
Saturday, March 6, 2010
Friday, March 5, 2010
21 days left
RHR 50
Fluid intake 1.5L
Sleep 7 hours
WOD
Stairs in the morning, 2000 feet in 2 hours with 50 lb pack. During that 2 hours I had coffee with Ted, and plugged the meter, so it really only took me 1 1/2 hours. Good pace.
In the afternoon I met up with Jeff for a good hour of training. We started off with running some stairs outside because it was so much better than working out indoors. Feeling good.
RHR 50
Fluid intake 1.5L
Sleep 7 hours
WOD
Stairs in the morning, 2000 feet in 2 hours with 50 lb pack. During that 2 hours I had coffee with Ted, and plugged the meter, so it really only took me 1 1/2 hours. Good pace.
In the afternoon I met up with Jeff for a good hour of training. We started off with running some stairs outside because it was so much better than working out indoors. Feeling good.
Thursday, March 4, 2010
Wednesday, March 3, 2010
23 days left
RHR 48
Fluid intake 1L
Sleep 4 hours
WOD
Right after working a night shift I headed to the stairwell and did 3 sets - 1200' with 45 lbs in 43 minutes. I was going to do a bit more, but headed home to get a bit of sleep before meeting up with Jeff in the afternoon for an hour of strength/power training. This was a low energy day, not much sleep, food or fluid intake makes it a bit difficult.
RHR 48
Fluid intake 1L
Sleep 4 hours
WOD
Right after working a night shift I headed to the stairwell and did 3 sets - 1200' with 45 lbs in 43 minutes. I was going to do a bit more, but headed home to get a bit of sleep before meeting up with Jeff in the afternoon for an hour of strength/power training. This was a low energy day, not much sleep, food or fluid intake makes it a bit difficult.
Tuesday, March 2, 2010
24 days left
RHR 50
Fluid intake 3.5L
Sleep 6 hours after a night shift
WOD
The plan was to do stairs after the night shift, but with so little sleep for the past few days I was too tired. I was falling asleep on the drive home. After 6 hours of sleep I got up and felt great so went out for 5K run before going back to work.
RHR 50
Fluid intake 3.5L
Sleep 6 hours after a night shift
WOD
The plan was to do stairs after the night shift, but with so little sleep for the past few days I was too tired. I was falling asleep on the drive home. After 6 hours of sleep I got up and felt great so went out for 5K run before going back to work.
Monday, March 1, 2010
25 days left
RHR 45
Fluid intake 3.5L
Sleep 5 hrs + 1 hr nap before a night shift
WOD
I met up with my trainer for a good hour of power/strength workout. Then I headed to the stairwell. The plan was to do 5 sets of 33 floors as quickly as I could. Total elevation was 2000' with a 45lb pack and I managed to do it in 1hr17min. This is the fastest I have ever done this elevation gain with this weight, and even though I cheated a bit by wearing running shoes instead of my heavy mountaineering boots, it's still pretty fast.
RHR 45
Fluid intake 3.5L
Sleep 5 hrs + 1 hr nap before a night shift
WOD
I met up with my trainer for a good hour of power/strength workout. Then I headed to the stairwell. The plan was to do 5 sets of 33 floors as quickly as I could. Total elevation was 2000' with a 45lb pack and I managed to do it in 1hr17min. This is the fastest I have ever done this elevation gain with this weight, and even though I cheated a bit by wearing running shoes instead of my heavy mountaineering boots, it's still pretty fast.
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