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Training Log Archive: bensmith

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Running6 9:27:28 57.3(9:54) 92.22(6:09) 866
  Yoga, core etc1 50:00
  Total7 10:17:28 57.3 92.22 866

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Sunday Aug 27, 2017 #

9 AM

Running 1:37:36 [2] 16.48 km (5:55 / km) +15m 5:54 / km
ahr:127 max:154 shoes: on Cloudflow Blue/Orange

Continued west along the canals further into the countryside. Much prettier than yesterday, with the canal crossing over rivers, passing fields, and generally feeling a lot more like not-London (people even said hello when we passed each other!).

Started off at a very slow shuffle, but picked it up and ran normally for the most part. Got an excellent runners high a few km from the end and finished strong.

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.

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!

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.
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.

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