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Training Log Archive: bensmith

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running4 4:09:02 25.07(9:56) 40.34(6:10) 924
  Yoga, core etc5 1:40:08
  Orienteering1 34:44 4.69(7:24) 7.55(4:36) 4
  Total10 6:23:54 29.76 47.89 928
  [1-5]9 5:33:54

» now

Sunday Apr 29 #

11 AM

Running 29:31 [2] 5.05 km (5:51 / km) +22m 5:43 / km
ahr:129 max:140

This was disappointing. I wanted to 20km again, but had pain on the front of my left knee. Almost certainly due to poor form on the long downhill yesterday, and landing with too much force.

Rest required.

Saturday Apr 28 #

4 PM

Running 2:18:01 [3] 20.61 km (6:42 / km) +732m 5:41 / km
ahr:138 max:161

Up and down Old Mountain Highway, starting at Kilmer Park. Grouse have done a good job clearing the road, and I assume you can get all the way to the ski hill. I turned around ~1km before then, as the 2m+ snow walls by the side of the road were making the air really cold!

Not the most interesting run, but definitely good for me. 9km of 6-10% incline didn't feel too bad. The 15% bit at the start was a little more sore on the Achilles.

Rained for the entire run. Stopped as soon as I got back to the car.

Friday Apr 27 #

9 PM

Yoga, core etc 13:45 [1]

Thursday Apr 26 #

12 PM

Running 37:46 [3] 7.06 km (5:21 / km) +92m 5:01 / km
ahr:145 max:168 shoes: on Cloudflow Blue/Yellow

PSP not-a-tempo-run. I set off 10 minutes late as my meeting overran. Ran hard for the first half until I caught up, then just went with the slow pack.
9 PM

Yoga, core etc 10:53 [1]

Wednesday Apr 25 #

12 PM

Yoga, core etc 50:00 [0]

TRIUMF yoga.
6 PM

Orienteering 34:44 [4] 7.55 km (4:36 / km) +4m 4:35 / km
ahr:172 max:180 shoes: on Cloudflow Blue/Yellow

Fun WET on a new map (a mix of parks and office areas, with a few rivers to get in the way). Beautiful evening down by the Fraser River!

Started off nice and fast, but legs slowed down a lot after the first 2km. It was a mass start and I beat Nate to the first control, so I'm going to count that as a victory.

It's not the most technical area, so got to practice reading ahead, control flow and reading the map at speed. I really need to have some good practice at compass-work before the summer comes!

Tuesday Apr 24 #

12 PM

Running 43:44 [2] 7.62 km (5:44 / km) +78m 5:28 / km
ahr:138 max:170 shoes: on Cloudflow Blue/Yellow

Mostly recovery pace around PSP, though I opened it up a bit towards the end. Most sociable run of the year so far!
7 PM

Yoga, core etc 12:43 [1]

Monday Apr 23 #

9 PM

Yoga, core etc 12:47 [3]

Day 14. Missed yesterday as I was pretty tired from the exercise and sunshine. Will skip the next rest day to catch up.

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