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Training Log: bensmith

In the last 7 days:

activity # timemileskm+m
  Running4 6:53:56 35.38(11:42) 56.94(7:16) 1707
  Orienteering1 1:28:35 8.69(10:11) 13.99(6:20) 273
  Total5 8:22:31 44.07(11:24) 70.93(7:05) 1980
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MoTuWeThFrSaSu

Sunday Jul 23 #

10 AM

Running 1:27:48 [2] 16.03 km (5:29 / km) +97m 5:19 / km
ahr:133 max:148 shoes: on Cloudflow

Kits, Burrard, seawall and Stanley Park. Nice and easy.

Saturday Jul 22 #

10 AM

Running 3:57:00 [3] 24.01 km (9:52 / km) +1411m 7:38 / km
ahr:145 max:176

Gleneagles to Black Mountain and back. Up via an unofficial trail to Whyte Lake, then Baden Powell. Down via ski hills and sentier transcanadien.

This was a really good, varied route. I like that the lower slopes have flat sections, rather than the usual North Shore peak trail routechoice of up-up-up. Pretty relentless climb from ~600m up, but broken up with some boulder fields to keep you on your toes.

From Eagle Bluffs to the peak was really busy. I'd hate to be there on a day when there was actually a view...

The ski runs seem way steeper when running compared to on skis. I went to the top of Raven Ridge and down a short black run, and had to zig-zag for the most part. The green runs still seemed tough on the legs too!

99.9% of the snow is gone now. But the white snow was just replaced by white fog. Despite being warm and humid at the base, I was pretty close to putting on a jacket once I'd got to the chalet. Also better vision with my glasses in my hand than on my face for ~5km!

Trans Canada Trail was very impressively marked. Started off with a few km of rough 4x4 type trail, then popped back into the forest for some technical stuff. Final few km were on flat wide trails. Seems a shame that I was the only person on it given how much effort was put into marking it!

I'm constantly amazed by just how much slower I run when I get on even a mildly technical trail. My fastest km was the very last one, which was on solid flat stuff (4:40 pace). Even when I pushed a little hard on the downhill on the 4x4 track I was barely at 5:00 pace. Regular trail pace seems more like 7:00. Maybe I'll do better at judging how long these runs are going to take in the future...

Nutrition-wise, I just used tailwind. Did 200 calories per 750ml water bottle (so quite weak). Carried 2 bottles, and refilled 1 at the chalet. Seemed about right, given I wasn't pushing too hard. Didn't get hungry.

Thursday Jul 20 #

12 PM

Running 43:30 [2] 8.07 km (5:23 / km) +114m 5:02 / km
ahr:146 max:162

Easy run through Pacific Spirit.

Wednesday Jul 19 #

7 PM

Orienteering 1:28:35 [4] 13.99 km (6:20 / km) +273m 5:46 / km
ahr:158 max:183 shoes: on Cloudflow

GVOC's first SuperWET, organised by Leif in Stanley Park.

It was a great success, with over 100 people. Summer events on Wednesdays are definitely more popular than weekends, when everyone is too busy.

It took me way too long to realise that I should be ignoring the small trails in the woods, and using compass and big trees instead. Also had a few stupid lapses of concentration that cost me time.

I ran exactly 3km to the first control. Awesome leg!

Tuesday Jul 18 #

12 PM

Running 10:41 [1] 1.99 km (5:22 / km) +28m 5:01 / km
ahr:129 max:139 shoes: on Cloudflow

Warm up

Running 24:01 [4] 5.07 km (4:44 / km) +43m 4:33 / km
ahr:164 max:181 shoes: on Cloudflow

5 x 4 minutes, with 1 minute rest. 4min/km when moving.

Running 10:56 [1] 1.77 km (6:11 / km) +14m 5:57 / km
ahr:137 max:146 shoes: on Cloudflow

Warm down

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