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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running5 6:35:36 36.53(10:50) 58.79(6:44) 1450
  Orienteering2 2:45:12 8.03(20:34) 12.93(12:47) 361
  Yoga, core etc1 50:00
  Total8 10:10:48 44.56 71.72 1811

» now

Sunday Sep 17, 2017 #

10 AM

Orienteering 1:52:32 [2] 10.06 km (11:11 / km) +267m 9:53 / km
ahr:129 max:164

Rice Lake WJR.

This was standard North Shore O. Lots of crap to climb over, plenty of walking (for me), but fun navigation.

Had a nice battle with Nicole for the first few (she would generally take more direct routes, while I took longer trail routes), then she blew up and I was on my own. Until Nate flew by me. And then when Leif flew by me. Very impressive to see then running through such gnar.

I discovered some nicer pockets of runnability that make me hate the NW part of the map a little less.

Only one semi-serious mistake on the the way to #5, where I started off heading straight, decided that was too slow, so popped out of some green. I headed NW, but then I think I followed the edge of the green around way too far, and ended up to the NE of it. It was so bad I was questioning whether my compass was telling me the truth. It was. I was just that bad on this leg.

The second half of the course was very traily, with a few out-and-backs (and a down-and-up). Pretty place to run, but local knowledge of the extra trails in the area really helped!

Got back just before the rain came. Excellent.
3 PM

Running 35:51 [2] 6.02 km (5:57 / km) +76m 5:36 / km
ahr:132 max:146 shoes: on Cloudflow Blue/Orange

Little loop from home and along Top Trail in PSP.

My knees are feeling mostly okay. Great!
My thighs are feeling very punished. Great!

Nice solid weekend of activities, including Ben's version of a triathlon (a Benathlon?) - road race, trail run and orienteering race :)

Saturday Sep 16, 2017 #

8 AM

Running race 39:20 [4] 10.0 km (3:56 / km) +55m 3:50 / km
ahr:174 max:186 shoes: on Cloudflow Blue/Orange

Eastside 10k.

I don't think I've ever been less psyched for a road race than this one. I haven't been doing any speed workouts, I've not totally recovered from the ultra, and I've been battling a cold for the last few days. Also the race t-shirt is the most uninspired and bland thing I have ever seen - it did not set me in a good mood.

So of course I crushed it and set a 10k PB.

Everyone had told me that Eastside was fast course, but they changed it this year. There are a LOT of corners, and one big hill (plus two viaduct crossings). The elites think the course design cost them ~30s. So I probably could have gone sub-39 on a flatter course. And even faster if I exerted more effort.

In summary: training makes you fitter and faster, even in races you don't care for.
12 PM

Running 3:45:02 [2] 26.05 km (8:38 / km) +1147m 7:05 / km
ahr:134 max:163

Cheakamus to the base of Panorama Ridge in Garibaldi.

This is an awesome trail, and a way better approach than the overcrowded Rubble Creek trail. The trail is mostly single-track, dusty (rather than rocky), and with little wiggles all the time (rather than boring straight lines).

On a better day I would have absolutely loved this. But my legs were tired, my body was tired, my brain was tired, and I didn't eat or drink enough. The original plan had been to summit Panorama Ridge, but I didn't have anywhere near enough water for that extra 4km. (The lower creeks were clear and flowing well, but the upper creeks were either really cloudy or just a trickle).

I was pretty out of it by the end. I really should have had a proper lunch before setting off. Water seemed to go straight through me today, so I'm not sure my tailwind was being absorbed properly. I might need to rethink my fueling strategy in cooler weather.

This is definitely a trail I recommend though. I'll be back at some point to do it justice.

Thursday Sep 14, 2017 #

12 PM

Yoga, core etc 50:00 [1]

My knees still weren't feeling great, so I decided to do TRIUMF yoga rather than TRIUMF run club. My leg muscles are absurdly tight. Maybe I should have done some stretching on Sunday/Monday/Tuesday/Wednesday too...

Wednesday Sep 13, 2017 #

5 PM

Running 55:01 [2] 9.51 km (5:47 / km) +90m 5:31 / km
ahr:130 max:152 shoes: on Cloudflow Blue/Orange

Home to Jericho, then around the nice soft trails in the Jericho forest area.

My knees weren't feeling great (inside of left knee, and outside of right knee) and running on the road was a little painful. The softer stuff in the forest was much nicer. Inside hip flexors were also sore.

"Recovery from the weekend status": not at all recovered.
6 PM

Orienteering 52:40 [1] 2.87 km (18:21 / km) +94m 15:46 / km
ahr:124 max:164

I took my colleague Danika to her first orienteering event! She claimed to have the navigational ability of a 4-year-old, which is a bit younger than I'm used to coaching...

We did the beginner course together, which was fortunately not totally trivial, and allowed me to introduce route choice concepts. She decided it would be more fun to go straight for a couple of controls rather than sticking to the trails, which was encouraging. By the end she was orientating her map properly without prompting, and did an excellent re-location after overshooting an indistinct trail.

Maybe she'll be back? We'll see!

Tuesday Sep 12, 2017 #

12 PM

Running 40:22 [3] 7.21 km (5:36 / km) +82m 5:18 / km
ahr:143 max:170 shoes: on Cloudflow Blue/Orange

2km warmup
2 * 1.6km loops, with 90s rest
2km cooldown

Legs felt a little heavy and I didn't really have much speed. But I can still move and didn't collapse. Yay!

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