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Training Log Archive: bensmith

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering2 56:15 4.82(11:40) 7.76(7:15) 29
  Cycling2 52:32 10.64(12.1/h) 17.12(19.6/h) 100
  Running2 50:52 7.41(6:52) 11.93(4:16) 85
  Total6 2:39:39 22.87(6:59) 36.81(4:20) 214

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MoTuWeThFrSaSu

Sunday Apr 14 #

8 AM

Cycling 20:03 [1] 7.27 km (21.8 kph) +30m

To BC Place
9 AM

Running race 39:22 [5] 10.09 km (3:54 / km) +75m 3:46 / km
ahr:180 max:191 shoes: on Cloudflow Grey

Vancouver Sun Run. My aim is always sub-40 for this race, so I'm happy with my time.

Started too far back in the corral so had to weave around slow people for the first 2km (far longer than normal). Splits suggest I didn't push enough in km 6-7, but otherwise was fairly consistent.

Legs felt pretty okay afterwards, just some very tight hip flexors.
10 AM

Running 11:30 [2] 1.84 km (6:15 / km) +10m 6:05 / km
ahr:130 max:139 shoes: on Cloudflow Grey

Cooldown
1 PM

Cycling 32:29 [2] 9.85 km (18.2 kph) +70m

Back home, after brunch at the Tap and Barrel.

Wednesday Apr 10 #

6 PM

Orienteering 26:15 [2] 4.76 km (5:31 / km) +29m 5:21 / km
ahr:132 max:158

Vanier Park WET. Very easy pace, with a few strides.

Tuesday Apr 9 #

6 PM

Orienteering 30:00 [1] 3.0 km (10:00 / km)

OAK week 2.

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