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Training Log Archive: bensmith

In the 7 days ending May 6:

activity # timemileskm+m
  Running5 5:35:07 36.8(9:06) 59.23(5:39) 716
  Yoga, core etc1 50:00
  Orienteering1 28:29 3.21(8:52) 5.17(5:31) 22
  Total7 6:53:36 40.02 64.4 738
  [1-5]6 6:03:36

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Sunday May 6 #

7 AM

Running 13:31 [3] 2.56 km (5:17 / km) +51m 4:48 / km
ahr:150 max:167 shoes: on Cloudflow Blue/Yellow

Running to 16th and Blanca, where I was on an aid station for the BMO marathon.

It was surprisingly hot, and we nearly ran out of Nuun (electrolyte). This was 13km into the run, so the 4-5hour people were still densely packed. It was chaos for about 20 minutes as the main group cam through. Great fun cheering people on though.
11 AM

Running 2:00:02 [2] 20.07 km (5:59 / km) +253m 5:38 / km
ahr:137 max:154 shoes: on Cloudflow Blue/Yellow

Miscellaneous trails around PSP, finishing off with NW marine climb.

I didn't take any calories, and boy did it show - I was running slowly and was still absolutely pooped at the end.

Both knees felt great today. Weird.

Saturday May 5 #

2 PM

Running 1:57:26 [3] 21.2 km (5:32 / km) +193m 5:18 / km
ahr:146 max:163 shoes: on Cloudflow Blue/Yellow

Easy run in PSP and along the seawall to Granville Island. Kits Beach was packed!

The PSP section included running the full length of Salish Trail. It stretches all the way from the SE corner to the NW corner of the park, and is ~7km long. Quite impressive for a park in such a suburban location.

Left knee has definitely recovered from the battering it took last weekend, but the right IT band was still noticeable today. It didn't reach eye-watering-stabbing-pain levels, but could feel the rubbing. No pain in the evening, so we'll see how it goes tomorrow.

Thursday May 3 #

12 PM

Running 43:26 [4] 8.67 km (5:01 / km) +112m 4:42 / km
ahr:160 max:185 shoes: on Cloudflow Blue/Yellow

Tempo run in PSP with Team TRIUMF.

10min warmup
25min increasing pace
8min cooldown

Front of left knee felt okay, but side of right knee was giving warning signs. I'll have to roll and stretch tonight.

Wednesday May 2 #

12 PM

Yoga, core etc 50:00 [0]

TRIUMF yoga
7 PM

Orienteering 28:29 [3] 5.17 km (5:31 / km) +22m 5:24 / km
shoes: on Cloudflow Blue/Yellow

WET at Ambleside. A little too chilly to hang out on the beach afterwards, but still pleasant.

Tuesday May 1 #

12 PM

Running 40:42 [2] 6.73 km (6:03 / km) +107m 5:36 / km
ahr:130 max:159 shoes: on Cloudflow Blue/Yellow

Super chill run in PSP trying to minimise the landing impact on my knee.

"Workout" was 2km warmup, 3 x 1km with 1min rest, 2km warmdown.

Knee didn't hurt much, but had a dull ache once I got back.

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