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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending Jan 26:

activity # timemileskm+m
  Orienteering3 2:08:05 11.84(10:49) 19.06(6:43) 326
  Cross-country skiing1 1:04:51 6.49(10:00) 10.44(6:13) 203
  Running1 50:56 5.84(8:43) 9.4(5:25) 90
  Total5 4:03:52 24.17(10:05) 38.9(6:16) 619

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Sunday Jan 26 #

3 PM

Cross-country skiing (Skate) 1:04:51 [3] 10.44 km (6:13 / km) +203m 5:40 / km
ahr:151 max:170

Slushy skate ski at Cypress. Stopped for chats twice within the first kilometre (Carla and the Rennies). Trails had some big craters in them, which isn't ideal in the fog. Had to do some fancy footwork at times to avoid the worst of them. Groomer came out towards the end and seemed to be going very quickly.
6 PM

Orienteering 53:44 [4] 4.54 km (11:50 / km) +236m 9:24 / km
ahr:161 max:181 shoes: inov8 Mudclaw 275 Black

Darkside at Lighthouse Park. Much more manageable course by Collings this year, and a few of us actually managed to finish it. Rocks were very slippery, and many controls were in perilous places, but that all added to the fun. I think I finished 3rd, 2 minutes down on Lee and Adam. Really really fun course.

Saturday Jan 25 #

4 PM

Orienteering 45:12 [4] 8.52 km (5:18 / km) +56m 5:08 / km
ahr:146 max:170 shoes: Enda Iten Green

Pre-running expert courses at UBC.

Wednesday Jan 22 #

6 PM

Orienteering 29:09 [4] 6.0 km (4:52 / km) +34m 4:43 / km
ahr:155 max:172 shoes: inov8 Mudclaw 275 Black

A very wet WET at Kensington Park. This place is actually quite tricky in the dark, and really fun when nobody is on the baseball fields giving more route choice options. Really enjoyed it. Just have to hope it didn't tip my proto-cold into a real cold...

Tuesday Jan 21 #

12 PM

Running 50:56 [4] 9.4 km (5:25 / km) +90m 5:10 / km
ahr:145 max:186 shoes: inov8 Mudclaw 275 Black

11 min warmup
3 x 1/2/3 min with 1 min rest
15 min cooldown

Paces:
3:39 / 3:40 / 4:00 (uphill)
4:14 (uphill) / 3:46 (downhill) / 3:42
3:35 / 3:37 / 3:30

I haven't really done any speed work for a while, so I'm surprised my paces were so okay. Maybe xmas chocolates help me run fast?

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