Training Log Archive: bensmithIn the 7 days ending Aug 26, 2017:
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Saturday Aug 26, 2017 #
7 AM
Running 3:43:11 [2] 38.54 km (5:47 / km) +98m 5:43 / km
ahr:133 max:156 shoes: on Cloudflow Blue/Orange
A four hour run in London, and I only had to wait for traffic once!
I started at the Olympic Stadium on the east side of town, and followed canal towpaths all the way to near Wembley Stadium on the west side of town. Just two short on-road diversions when the canals went through tunnels.
The eastern half is pretty grotty - very urban, lots of homeless camps, not much to see. The further west you go, the nicer it is.
I didn't fuel too much this run, as I hadn't realised how little tailwind I had left before I set off. 1 bottle water, 1 bottle water + 2.5 measures tailwind, 1 bottle water + 2 measures tailwind, 0.5 bottle water. Didn't feel dehydrated at all afterwards.
Interestingly, my heart rate increased a lot from ~25km onwards, despite my pace staying pretty steady. I was averaging ~130bpm up to that point, but then topped out at 150 by the end. Not sure what's going on there - will have to do some research.
I started at the Olympic Stadium on the east side of town, and followed canal towpaths all the way to near Wembley Stadium on the west side of town. Just two short on-road diversions when the canals went through tunnels.
The eastern half is pretty grotty - very urban, lots of homeless camps, not much to see. The further west you go, the nicer it is.
I didn't fuel too much this run, as I hadn't realised how little tailwind I had left before I set off. 1 bottle water, 1 bottle water + 2.5 measures tailwind, 1 bottle water + 2 measures tailwind, 0.5 bottle water. Didn't feel dehydrated at all afterwards.
Interestingly, my heart rate increased a lot from ~25km onwards, despite my pace staying pretty steady. I was averaging ~130bpm up to that point, but then topped out at 150 by the end. Not sure what's going on there - will have to do some research.
Thursday Aug 24, 2017 #
12 PM
Running 1:10:02 [3] 12.91 km (5:25 / km) +162m 5:06 / km
ahr:144 max:165
Pacific Spirit Park. Missed the start of the TRIUMF run club as my meeting ran long. I should probably write fewer / less controversial slides next time...
Next log should be from London. Flying visit back for my cousin's wedding!
Next log should be from London. Flying visit back for my cousin's wedding!
Wednesday Aug 23, 2017 #
12 PM
Yoga, core etc 50:00 [1]
TRIUMF strength and stretch. I still can't get anywhere close to pigeon pose.
5 PM
Running 1:28:40 [2] 8.27 km (10:43 / km) +432m 8:30 / km
ahr:136 max:157
Little adventure up to First Peak on Seymour. The trail is not particularly runnable - very rough and rocky. Didn't enjoy the ascent at all. The descent was okay, but I still bailed to the ski hill as soon as I could so I could actually run rather than dancing from rock to rock.
I don't think I'll go up there with the intention of running again. It would be a good hike, and I'm sure an excellent snowshoe route.
The view are good. The views of snowy mountains on a bluebird day would be sublime.
I don't think I'll go up there with the intention of running again. It would be a good hike, and I'm sure an excellent snowshoe route.
The view are good. The views of snowy mountains on a bluebird day would be sublime.
8 PM
Running 42:19 [3] 8.02 km (5:17 / km) +38m 5:09 / km
ahr:147 max:164
Beautiful sunset run around Kits and Jericho. 4km while waiting for laundry to wash, 4km while waiting for laundry to dry. Such efficiency!
Tuesday Aug 22, 2017 #
12 PM
Running 45:40 [3] 8.0 km (5:43 / km) +121m 5:18 / km
ahr:143 max:179 shoes: on Cloudflow Blue/Orange
2km warmup
4 * 1km hilly loops with 1 min rest
2km cooldown
Legs felt very heavy starting out, but felt good after ~5km. Last loop was strong.
4 * 1km hilly loops with 1 min rest
2km cooldown
Legs felt very heavy starting out, but felt good after ~5km. Last loop was strong.
Sunday Aug 20, 2017 #
10 AM
Running 3:52:12 [2] 17.1 km (13:35 / km) +1600m 9:15 / km
ahr:132 max:167
We have a new candidate for "Ben's favourite local(ish) trail". This was super varied, and a lot of fun.
Sea to Summit trail, Al's Habrich ridge, Neverland loop, back down Al's Habrich, then a few short loops near the gondola station (Spirit and Panorama). 1600m elevation gain, 759m elevation loss. Gondola down for the rest.
The Sea to Summit naturally doesn't get you close to the summit of anything, but I forgive the poor naming thanks to the awesomeness of the trail. There are some very runnable bits, some ridiculously steep bits (mostly done with fixed ropes, except when sharing with the Chief trail), and some really varied scenery. There's west coast forest as we expect, rocky open bits, a spooky pine sections, and then some other trees. I recommend Jeff Pelettier's video to get a good idea of it https://www.youtube.com/watch?v=08XVwQ2IK80.
Al's Habrich is also good. The best views are at trail marker #33. Most people only went to #18, but it's well worth pushing on. The trail ends at #44, at a small lake with not much of a view. It was a very surprising end point. Not much to write home about there. If you're just doing Al's (and not Neverland), definitely stop at #33 and just take in more of the view. It's great to be looking down at the Chief so far below.
The Neverland loop forks off of Al's, and takes you close to Neverland Falls. Apparently this was really good 5 weeks ago, but now there's barely a trickle. If you do go, don't stop at the first pool (where the sign says "end of marked trail"). You want to get up the rockface in front of you. Look to the right, and use the fixed rope. There is minimal flagging, but it's not hard to pick a safe route for the extra 100m. The upper pool would be a far more impressive waterfall if there were any water. Definitely one to repeat earlier in the season next year.
The descent down Neverland and Al's was super fun. Lots of bare rock running, and the awesome smell of dusty pine trees.
The final little loops were fine. Nice views, but very busy.
I'm not sure what's going on with the trail distance measurements. The Sea to Summit has 0.5km markers, but I was always ~10% off (I was closer to 0.45km). I think the main trail was ~6km, but they claim 7.5lm. The Spirit trail they claim is 400m, but I make it 250m. Panorama is closer to agreement. Very odd.
The download costs $15, which seems like a lot compared to Grouse ($10), when Grouse has way more stuff going on up top. It's probably possible to go down Sea to Summit, but I saw zero people doing it.
Sea to Summit trail, Al's Habrich ridge, Neverland loop, back down Al's Habrich, then a few short loops near the gondola station (Spirit and Panorama). 1600m elevation gain, 759m elevation loss. Gondola down for the rest.
The Sea to Summit naturally doesn't get you close to the summit of anything, but I forgive the poor naming thanks to the awesomeness of the trail. There are some very runnable bits, some ridiculously steep bits (mostly done with fixed ropes, except when sharing with the Chief trail), and some really varied scenery. There's west coast forest as we expect, rocky open bits, a spooky pine sections, and then some other trees. I recommend Jeff Pelettier's video to get a good idea of it https://www.youtube.com/watch?v=08XVwQ2IK80.
Al's Habrich is also good. The best views are at trail marker #33. Most people only went to #18, but it's well worth pushing on. The trail ends at #44, at a small lake with not much of a view. It was a very surprising end point. Not much to write home about there. If you're just doing Al's (and not Neverland), definitely stop at #33 and just take in more of the view. It's great to be looking down at the Chief so far below.
The Neverland loop forks off of Al's, and takes you close to Neverland Falls. Apparently this was really good 5 weeks ago, but now there's barely a trickle. If you do go, don't stop at the first pool (where the sign says "end of marked trail"). You want to get up the rockface in front of you. Look to the right, and use the fixed rope. There is minimal flagging, but it's not hard to pick a safe route for the extra 100m. The upper pool would be a far more impressive waterfall if there were any water. Definitely one to repeat earlier in the season next year.
The descent down Neverland and Al's was super fun. Lots of bare rock running, and the awesome smell of dusty pine trees.
The final little loops were fine. Nice views, but very busy.
I'm not sure what's going on with the trail distance measurements. The Sea to Summit has 0.5km markers, but I was always ~10% off (I was closer to 0.45km). I think the main trail was ~6km, but they claim 7.5lm. The Spirit trail they claim is 400m, but I make it 250m. Panorama is closer to agreement. Very odd.
The download costs $15, which seems like a lot compared to Grouse ($10), when Grouse has way more stuff going on up top. It's probably possible to go down Sea to Summit, but I saw zero people doing it.