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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running5 5:59:16 38.82(9:15) 62.47(5:45) 1050
  Mapping/Planning/Setting1 3:00:00
  Yoga, core etc1 50:00
  Orienteering1 45:54 2.57(17:53) 4.13(11:07) 121
  Total8 10:35:10 41.38 66.6 1171
  [1-5]7 7:35:10

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Sunday Sep 3 #

10 AM

Running 1:16:23 [2] 13.01 km (5:52 / km) +76m 5:42 / km
ahr:131 max:154 shoes: on Cloudflow Blue/Orange

Shuffle down to Burrard Bridge via Science World. Took maybe 7km for my gait to resemble anything like a normal running form.
11 AM

Mapping/Planning/Setting 3:00:00 [0]

Fieldwork updating the Yaletown map. I'm finding it very hard to motivate myself to spend time on the computer while the weather is so good, so will leave the digitisation until the rains come.

Saturday Sep 2 #

9 AM

Running 2:05:08 [4] 19.58 km (6:23 / km) +754m 5:22 / km
ahr:166 max:183

Handloggers Half on Bowen Island

I've been meaning to get over to Bowen for a while, and discovered last night that this race was happening. Quick on-the-day entry and I was set to go! It's a beautiful island, and although we never got spectacular views, it just means I have to go back some time and summit Mt Gardner :)

The trail race itself was great - trails were well-marked with flour arrows, pin flags and caution tape (across trails you shouldn't take). The only issue is that it was 1.5km shorter than I expected!

My "race strategy" was sound - walk the ups, run the flats and downs, but don't run crazy fast as this is supposed to be a taper weekend. I lost a few minutes to a guy on the big climb (400m in 2.5km), but caught it all back up on the first descent. I may not be fast in rough terrain compared to good orienteers, but I felt like a demi-god on the technical downhill today!

I managed to save a lot of time at the aid stations as I was carrying my own water + tailwind. It was a hot day, and the water was supplied in tiny cups, so non-carrying-people were taking quite a while. It felt great to overtake 2 people at the second aid station by just not stopping :)

I was feeling really strong on the last section (mostly flat) and opened it up a bit. I kept picking people off, most of whom were looking quite tired. I got 3 people in the last km, and if the race had been the distance I was expecting, I probably would have made the podium. The great thing is that I wasn't really tired at the end and still had a lot of energy left. This confirms that I stuck to my "race" plan well, and that I'm definitely in reasonable shape at the moment.

I highly recommend this race for next year. Especially as half the profit goes to the Bowen Island Trail Society, which can only be a good thing. Fingers crossed they'll add some better permanent signage to the expanding network of trails!

Thursday Aug 31 #

12 PM

Running 46:12 [3] 8.63 km (5:21 / km) +108m 5:02 / km
ahr:154 max:179 shoes: on Cloudflow Blue/Orange

10min warmup
25min tempo
11min cooldown

Usual TRIUMF Thursday tempo run. Legs were feeling pretty tired, but that's standard these days.

Wednesday Aug 30 #

12 PM

Yoga, core etc 50:00 [1]

TRIUMF yoga class. Pigeon pose is getting better! I was nearly in tears from pain, but was in position. Yay!
6 PM

Orienteering 45:54 [4] 4.13 km (11:07 / km) +121m 9:42 / km
ahr:162 max:177

Super fun WET at Whytecliff Park in Horseshoe Bay. It's my first time on this map, and I was really impressed. Lots of variety, and surprisingly technical in places. Also steep. Very steep.

I don't believe the GPS climb here - I'm sure it must be much more in reality.

Great courses by Graembo. Sending us out to the island at "not low tide" made it fun and refreshing :)
8 PM

Running 1:03:43 [3] 12.01 km (5:18 / km) +40m 5:13 / km
ahr:143 max:160

Darkness run from Kits to Spanish Banks and back. I didn't have a headlamp, and really didn't enjoy this. Approaching bikes/cars absolutely blinded me, and made me lose all my night vision. Dogs were almost impossible to see. Bumps in the trail were not visible. Should have just done repeats on the lit bit I think.

Tuesday Aug 29 #

Running 47:50 [3] 9.24 km (5:11 / km) +72m 4:59 / km
ahr:155 max:190

2km warmup
Reverse ladder (6, 5, 4, 3, 2, 1min, with 1min rest)
2km warmdown

Paces were good - 4:05, 3:55, 3:54, 3:55, 3:46, 3:15. It's been a while since my legs moved that fast, so I'm glad they still can! Also glad that my legs have recovered well from the long runs at the weekend - my knee was hurting a little on Monday, but feels fine now. It seems like training might actually work!?

Monday Aug 28 #

Note

Ben's movie recommendations from the LHR-YYC flight:

Bad Cop Bon Cop 2 - great! I hadn't seen the original, I don't speak French, and I'm sure a lot of Canadian-specific humour went over my head, but it was still good! Maybe a bit too overt with the "Americans are stupid" stereotypes, but otherwise a perfect aeroplane film.

La La Land - I somehow didn't see this when it came out despite being told to see it by literally everyone I know. It didn't disappoint - very fun, a good ending, and great singing.

Some documentary about the gay scene in Iqaluit - educational, and things seem to be going in the right direction. Interesting how a lot of concepts brought in by the Christian missionaries are now accepted as "traditional Inuit values", rather than imported. The irony of some elders objecting to the "white man's sexual freedom" based on the "white man's religion" was pointed out by some very thoughtful locals.

Riverdale - awesome! Air Canada have finally started including the first few episodes of season 1 for their TV series, so you can actually try out new things without having to see random episodes that might contain huge spoilers. Saw 5 episodes, and am definitely hooked. Will be my next Netflix binge for sure. Cool that the school 2 blocks from my place gets so much screen time :)


I have been on 3 Air Canada flights in the last 4 days, and all 3 have been delayed by at least half an hour. Good grief AC, get your shit together.

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