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Training Log Archive: bensmith

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running3 1:32:55 11.89(7:49) 19.13(4:51) 132
  Cycling2 1:08:20 15.47(13.6/h) 24.9(21.9/h) 149
  Mountain biking1 25:59 2.09(4.8/h) 3.37(7.8/h) 101
  Total6 3:07:14 29.45(6:21) 47.4(3:57) 382

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Saturday Jul 20 #

7 AM

Cycling 20:52 [1] 7.99 km (23.0 kph) +25m
ahr:112 max:153

To Stanley Park
8 AM

Running race 38:55 [5] 10.0 km (3:54 / km) +20m 3:51 / km
ahr:180 max:192 shoes: on Cloudflow Red/Blue

Summerfast! Didn't have great training leading up to this (no speed work for the last few weeks), so was only aiming for sub-40. Pleasantly surprised to get sub-39.

There was a 12-year-old girl there who ran it in sub-37! Absolutely nuts. She won the women's overall, her age group, and the age-graded trophies. She literally couldn't carry all of her prizes. Amazing stuff.

Best part of Summerfast is always the post-race food. VFAC members bring tons of home-baked goodies, and this year did not disappoint. Cookies and cake for breakfast is the best :)
9 AM

Running 13:55 [3] 2.41 km (5:46 / km) +18m 5:34 / km
ahr:136 max:142 shoes: on Cloudflow Red/Blue

Cooldown jog around Lost Lagoon with Rob and Stefan.
10 AM

Cycling 47:28 [3] 16.91 km (21.4 kph) +124m
ahr:140 max:162

Back home, the long way via Science World and Jericho.

Wednesday Jul 17 #

6 PM

Mountain biking 25:59 [2] 3.37 km (7.8 kph) +101m
ahr:128 max:162

North Road trails near SFU. Was really enjoying it and was pushing a bit harder, then wiped out on a boardwalk section that was super slippery. Lost all my confidence at that point (and was quite sore from the impact) so went straight back to the car.

Good cuts on left knee & elbow, and a big impact bruise on upper left thigh.

Tuesday Jul 16 #

12 PM

Running 40:05 [2] 6.72 km (5:58 / km) +94m 5:34 / km
ahr:126 max:146 shoes: Enda Iten Green

Easy taper run in PSP with the TRIUMF crew. Sounds like there should be a good group of us at Summerfast on Saturday. Looking forward to the post-race pastries already...

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