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Training Log Archive: bensmith

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running4 2:25:00 18.19(7:58) 29.28(4:57) 191
  Yoga, core etc5 1:26:41
  Cycling2 51:15 9.87(5:12) 15.88(3:14) 127
  Total11 4:42:56 28.06 45.16 318
  [1-5]10 3:52:56

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Sunday Apr 22 #

7 AM

Cycling 19:43 [2] 7.28 km (2:42 / km) +31m 2:39 / km
ahr:122 max:152

To BC Place.
9 AM

Running 39:44 [5] 10.0 km (3:58 / km) +50m 3:53 / km
ahr:174 max:188 shoes: on Cloudflow Blue/Yellow

Vancouver Sun Run!

I'm happy that I was sub-40, but think I could have gone faster. I started with a bunch of TRIUMF folks and we'd planned to run together for the first 5km, then push on. Unfortunately I think they paced it too slowly, especially for the first km. It's downhill, and we did it in 4:00; we probably could have shaved 15-20s off without having too much of an impact later on. I ended up running ahead after about 2km.

Happy with my performance on the uphills - they hurt way less than I remembered.

Finished very strong with a good sprint. I expect the finish line photos will show all sorts of intense/terrible/non-smiling faces.
10 AM

Running 18:19 [2] 2.94 km (6:14 / km)
ahr:126 max:134 shoes: on Cloudflow Blue/Yellow

Cool down jog around False Creek.
1 PM

Cycling 31:32 [2] 8.6 km (3:40 / km) +96m 3:28 / km

Easy ride back home from Gastown. Got caught at pretty much every set of lights on Burrard St.

We had brunch at Flying Pig. For a place that has "pig" in its name, I was a little disappointed in the bacon and sausage. I wasn't too surprised by the bacon (Canadian bacon doesn't even come close to the full glory of proper English back bacon), but expected a more flavoursome and higher quality sausage. The free banana bread was great though!

Saturday Apr 21 #

2 PM

Yoga, core etc 7:30 [1]

Day 13. Yesterday was a day off.

Thursday Apr 19 #

6 PM

Running 46:50 [2] 8.96 km (5:14 / km) +75m 5:01 / km
ahr:139 max:168 shoes: on Cloudflow Blue/Yellow

Around Jericho, Mostly chill with a few strides.
7 PM

Yoga, core etc 10:03 [1]

Day 11. Should have waiting until after dinner - was seriously lacking energy.

Wednesday Apr 18 #

12 PM

Yoga, core etc 50:00 [0]

TRIUMF yoga.
9 PM

Yoga, core etc 9:29 [1]

Day 10.

Tuesday Apr 17 #

12 PM

Running 40:07 [3] 7.38 km (5:26 / km) +66m 5:12 / km
ahr:150 max:172 shoes: on Cloudflow Blue/Yellow

11min warmup
27min of 60s slow, 30s 10k pace

Walked back as one of our runners was having an ophthalmic migraine and was worried that he might pass out. Fortunately no drama, and his vision was 99% back to normal by the time we got back to the lab. His life lesson was that getting old sucks and does weird things to the body.
9 PM

Yoga, core etc 9:39 [1]

Day 9. Ab strength is definitely improving - plank was much easier, and lower back pain is pretty much gone, even though I'm spending more time in my unergonomic office chair.

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