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Training Log Archive: bensmith

In the 7 days ending Feb 9:

activity # timemileskm+m
  Orienteering1 1:47:31 7.74(13:54) 12.45(8:38) 314
  Running2 1:29:43 10.74(8:21) 17.29(5:11) 226
  Cross-country skiing1 1:07:27 6.98(9:39) 11.24(6:00) 197
  Total4 4:24:41 25.46(10:24) 40.98(6:28) 737

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MoTuWeThFrSaSu

Sunday Feb 9 #

10 AM

Orienteering 1:47:31 [4] 12.45 km (8:38 / km) +314m 7:40 / km
ahr:156 max:198 shoes: inov8 Arctic Talon Blue

Superb course at McCartney Creek planned by Sergio. By far the most fun I've ever had on this map.

I was very pleased with my legs, and I was pushing hard on the trails in the second half. I only had 1 real bobble, where I lost count of trails near the marshes and dived into the wrong bit of forest. My biggest weakness is my inefficiency in the slash though - it's partly physical (poor North Shore technique) and partly mental (I stop pushing as hard and start walking more).
3 PM

Cross-country skiing (Skate) 1:07:27 [3] 11.24 km (6:00 / km) +197m 5:31 / km
ahr:152 max:172

I had a corporate pass for Cypress today. I was too late to ski with my buddies, who had left the downhill fairly early due to icy nastiness. So I went XC instead. Very fast conditions, lots of fun, though my legs will presumably be unhappy with me tomorrow.

Bumped into Kate and Thomas as I was on the descent, who dragged me out for another loop. Thomas is alarmingly fast.

Thursday Feb 6 #

12 PM

Running 45:55 [4] 9.25 km (4:58 / km) +124m 4:39 / km
ahr:150 max:187 shoes: on Cloudflow Red/Blue

10 min warmup
25 min tempo
11 min cooldown

This was a really good workout, and there were 10 of us despite the cold and rain. The trails were the muddiest I've ever seen in PSP, which added to the fun. Tempo paces 4:15 to 3:50 ish.

Tuesday Feb 4 #

12 PM

Running 43:48 [3] 8.04 km (5:27 / km) +102m 5:07 / km
ahr:155 max:165 shoes: inov8 Mudclaw 275 Black

Snowy run in PSP.

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