Training Log Archive: bensmithIn the 7 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
11 AM
Running 1:36:59 [3] 18.07 km (5:22 / km) +255m 5:01 / km
ahr:141 max:170 shoes: on Cloudflow Grey
Along the beaches, then big loop back through PSP along Salish, St Georges and Top. Perfect running weather.
Friday Mar 29, 2019 #
10 AM
Downhill skiing 1:57:39 [1] 25.88 km (4:33 / km) +3014m 2:52 / km
Sunny morning ski on Cypress. Mostly slushy, but icy in the shaded areas.
Thursday Mar 28, 2019 #
12 PM
Running 44:01 [4] 9.12 km (4:50 / km) +120m 4:32 / km
ahr:156 max:183 shoes: on Cloudflow Grey
10 min warmup
25 min progression (4:30 to 4:00)
9 min cooldown
25 min progression (4:30 to 4:00)
9 min cooldown
Wednesday Mar 27, 2019 #
6 PM
Orienteering 34:08 [3] 5.17 km (6:36 / km) +81m 6:07 / km
ahr:135 max:170
WET at Queen Elizabeth Park.
Focus was on bearings. Most legs were okay, though I'm slow to take accurate bearings. I struggled a lot with the "total whiteout" map (just a course; nothing else).
Focus was on bearings. Most legs were okay, though I'm slow to take accurate bearings. I struggled a lot with the "total whiteout" map (just a course; nothing else).
Tuesday Mar 26, 2019 #
6 PM
Running 39:34 [4] 8.51 km (4:39 / km) +43m 4:32 / km
ahr:150 max:177 shoes: on Cloudflow Grey
1 km warmup
2 mile, 1 mile, 1 mile, with 90s rest
1 km cooldown
Missed the work lunch run, so did the same workout in the evening down by the beaches.
Aim was for 10k pace, which I did (4:00 until I was actually warmed-up, then 3:50). Felt good, though right hamstring got tight during the rests. Rolling afterwards definitely helped.
2 mile, 1 mile, 1 mile, with 90s rest
1 km cooldown
Missed the work lunch run, so did the same workout in the evening down by the beaches.
Aim was for 10k pace, which I did (4:00 until I was actually warmed-up, then 3:50). Felt good, though right hamstring got tight during the rests. Rolling afterwards definitely helped.