Copper Creek

Trip

Day Hike - Copper Creek

Conditioner Wednesdays. Increase aerobic threshold. Condition at heart rate zone 3, with high intensity training (HIT) spurts in zone(s) 4 & 5. "We do not rise to the level of our expectations, We fall to the level of our training." -Archilochus

Info
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  • Moderate, *Varies*
  • Challenging
  • Mileage: 5.0 mi
  • Elevation Gain: 2,400 ft

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Meet at Mud Bay Park & Ride (Olympia, 98502) at 15:15 (3:15 pm).

I plan on driving and can accommodate 4 passengers.

OR

You can also meet us at the trailhead at 16:00 (4:00 pm). If you plan on meeting us at the trailhead, please make sure to let me know.

The pace will be dependent on each participant; I'm hoping somewhere between moderate and strenuous. Moderate would be defined as 60% of maximum heart rate, and strenuous as 80% of maximum heart rate. As a conditioner, we should break a sweat, and be in zone 3 for heart rate.

Just as a side note: if you want to increase you're VO2 max, you need to be conditioning at 60%-80% of maximum heart rate. If you want to increase aerobic threshold (lactate threshold), pushing into heart rate zone 4 (80%+) is necessary.

Tentative Schedule for Conditioner Wednesdays.

March: Mount Rose

April: Copper Creek/Wagon Wheel

May: Wagon Wheel/Copper Creek

June: Mount Ellinor

July: Mount Ellinor

August: Mount Washington

September: Mount Washington

Route/Place

Copper Creek


Roster
Required Equipment

Required Equipment

The Ten Essentials

  1. Navigation
  2. Sun protection
  3. Insulation (extra clothing)
  4. Illumination
  5. First aid supplies
  6. Fire
  7. Repair kit and tools, including knife
  8. Nutrition (extra food)
  9. Hydration (extra water)
  10. Emergency shelter
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