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Training Log: bensmith

In the last 7 days:

activity # timemileskm+m
  Running5 11:35:13 57.96(12:00) 93.27(7:27) 2523
  Yoga, core etc1 50:00
  Orienteering1 40:38 4.09(9:56) 6.58(6:11) 76
  Total7 13:05:51 62.04 99.85 2599
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WeThFrSaSuMoTu

Monday Sep 25 #

12 PM

Yoga, core etc 50:00 [1]

TRIUMF yoga. Yowzers, my hip flexors are tight!

Sunday Sep 24 #

12 PM

Running 2:02:37 [2] 21.12 km (5:48 / km) +40m 5:45 / km
ahr:125 max:142 shoes: on Cloudflow Blue/Yellow

Kits, Burrard bridge, full loop of the seawall, bonus loop around Lost Lagoon, then along the waterfront to the seaplanes.

Legs felt surprisingly okay! I think they felt more sore lying in bed than they did out running. And they feel good now too. I probably should have taken some fuel with me as I was getting a bit tired at 12km, but pushed through and finished strong.

New shoes! Same as the old shoes, just in a brighter colour and less worn out. Noticeably more cushioning on each footfall as the foam hasn't been compacted yet. They feel great :)

Note: climb is estimated as GPS gets very confused by the cliffs on the seawall.

Saturday Sep 23 #

10 AM

Running 6:48:31 [2] 42.2 km (9:41 / km) +2151m 7:43 / km
ahr:130 max:174

Ran a marathon and climbed a mountain at the same time. My legs hurt now.

Went from Whistler village up to Singing Pass, then along Musical Bumps to High Note trail, up to Whistler Peak, then back along Burnt Stew, Musical Bumps and Singing Pass. (This is possibly the cutest naming scheme I've run on - I also passed by Flute, Oboe and Piccolo summits - love it!)

The climb up to Singing Pass didn't seem too bad on the way up. It's 12.5km, with a very mild gradient. Runnable in lots of places. There are a few landslides to keep you on your toes, but all the major creek crossings are bridged. The rest of the trail is in very good condition, and not too technical. There are water sources pretty much all the way up.

Once you get onto Musical Bumps, the climbs get a little steeper. You also have to go up Oboe, then down, then up Flute, then down, then you have a choice to make. I took High Note towards the peak, and it was way more technical that I expected! As we're in the ski area boundary at this point, I was expecting beautifully maintained trails, and for it to be a bit of a doddle. Not so! There was one section with ropes and chains, a lot of sections with gnarly rocks, and a section where I lost the trail! I think I ended up on the gnarliest bit of the gnarliest trail, but it still surprised me!

I was dying on the uphills at this point, and the climb up to Whistler peak was steep. Fortunately there was FRESH SNOW up there, which distracted me a bit, daydreaming about skiiing. Can't wait to do some bowl skiing up there!

I'd originally planned to drop down to the roundhouse and fill up water there, but there was a fortuitous water source just before the peak, so I didn't have to. Took Burnt Stew access road, connected on to another bit of High Note (more runnable) then went back the way I came.

The Musical Bumps bit went fine, but the descent down from Singing Pass just dragged on! It would have been fine if I hadn't seen it all a few hours earlier, or if I'd been running faster and got it over with quicker. But my legs were hurting, and I was only doing 7-8min/km (on a gradual downhill!).

Timings:
Singing Pass - 2:00
Whistler Peak - 4:00
Singing Pass - 5:15
Whistler Village - 6:45

This is the big weekend of training for me, so I'm glad I was out for a long time. It would have been nice to have run a bit more/faster, but time on feet is good. I'll just run a bit longer tomorrow to make up for a lot of the walking today.



Thursday Sep 21 #

12 PM

Running 1:06:19 [3] 13.11 km (5:04 / km) +151m 4:47 / km
ahr:143 max:161

10 min warmup
55 min plod along Marine (including down and up NW Marine hill).

Beauty day, lots of runners out, good stuff.

Wednesday Sep 20 #

6 PM

Running 56:57 [2] 10.14 km (5:37 / km) +81m 5:24 / km
ahr:131 max:145 shoes: on Cloudflow Blue/Orange

Home to Jericho via Salish trail in Pacific Spirit and the beaches.
7 PM

Orienteering 40:38 [3] 6.58 km (6:11 / km) +76m 5:50 / km
ahr:140 max:158 shoes: on Cloudflow Blue/Orange

Jericho WET. Nice to break up the evening long run with some orienteering. Got back just as the light was fading.

My local knowledge of where the vegetation is more/less runnable than mapped is suddenly less useful! Some white is now horrible green, and some horrible green is about to become light yellow. I'll do some quick updates once Sprint Camp mapping settles down.
8 PM

Running 40:49 [2] 6.7 km (6:06 / km) +100m 5:40 / km
ahr:136 max:153 shoes: on Cloudflow Blue/Orange

Jericho to UBC via the beaches and NW Marine Drive hill. Finished my run at Pizza Garden. Nom.

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