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Training Log Archive: bensmith

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Downhill skiing	4	16:35:02	119.18	(8:21)	191.8	(5:11)	20843
Orienteering	9	3:30:41	22.18	(9:30)	35.69	(5:54)	433
Running	3	2:47:16	19.75	(8:28)	31.79	(5:16)	342
Cross-country skiing	1	1:05:48	6.72	(9:48)	10.81	(6:05)	181
Track	1	39:42	5.22	(7:36)	8.4	(4:44)	49
Total	18	24:38:29	173.05	(8:33)	278.49	(5:19)	21848

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Wednesday Feb 27, 2019 #

6 PM

Orienteering 34:05 [3] 6.25 km (5:27 / km) +20m 5:22 / km
ahr:150 max:174 shoes: on Cloudflow Grey

WET at Oak Park. First time running on this map, and it's really fun. Totally messed up my route to #6, but otherwise clean. General leg soreness so took it fairly easy.

Tuesday Feb 26, 2019 #

9 AM

Downhill skiing 5:56:22 [1] 100.93 km (3:32 / km) +11565m 2:15 / km

Epic day on Whistler.

Unfortunately Peak Chair and Symphony were closed due to the cold (I chatted to ski patrol, and they worry about people getting hypothermia if they have an accident). But Harmony was open, and this was the first time I've skied there with blue skies. Absolutely stunning.

Good mix of trees, moguls, bowls, jumps, and pistes. Finished the day with Dave Murray Downhill; I wasn't quite as fast as the Olympians, but still reached the valley floor far sooner than I expected. Really fun fast run.

Thursday Feb 21, 2019 #

12 PM

Running 44:29 [4] 9.57 km (4:39 / km) +67m 4:29 / km
ahr:157 max:184 shoes: on Cloudflow Grey

10 min warmup
25 min progression (4:30 to 4:00)
10 min cooldown

Hamstring and hip flexors still feeling tight, but had a nice long stretch afterwards.

Wednesday Feb 20, 2019 #

6 PM

Orienteering 28:28 [3] 5.26 km (5:25 / km) +26m 5:17 / km
ahr:154 max:175

Fun Farsta WET at Granville Island. Took it fairly easy as my hamstrings are still toit. My body was not ready for Sprint Camp!

Monday Feb 18, 2019 #

9 AM

Downhill skiing 3:09:56 [1] 30.08 km (6:19 / km) +1864m 4:49 / km

Short ski at Cypress. Stuck to Raven Ridge and Sky Chair which were relatively quiet; rest of the mountain was absurdly busy. Sky Chair was fun in the trees, Raven Ridge was a bit firm.

Sunday Feb 17, 2019 #

9 AM

Orienteering 16:45 [4] 3.34 km (5:01 / km) +14m 4:55 / km
ahr:169 max:177

Kensington race

11 AM

Orienteering 17:50 [4] 3.4 km (5:15 / km) +25m 5:04 / km
ahr:170 max:178 shoes: on Cloudflow Blue/Yellow

BCIT setup

1 PM

Orienteering 17:41 [5] 3.66 km (4:50 / km) +32m 4:38 / km
ahr:178 max:185 shoes: on Cloudflow Blue/Yellow

BCIT chase

Kensington Park Elite Male - Splits

BCIT Setup Elite Male - Splits

BCIT Chase Elite Male - Splits

Saturday Feb 16, 2019 #

12 PM

Orienteering 15:56 [5] 2.91 km (5:29 / km) +60m 4:58 / km
ahr:175 max:186 shoes: on Cloudflow Grey

Cap U race

1 PM

Orienteering 21:53 [3] 3.03 km (7:13 / km) +57m 6:36 / km
ahr:148 max:170 shoes: on Cloudflow Grey

Cap U training

3 PM

Orienteering 25:57 [4] 2.62 km (9:54 / km) +78m 8:37 / km
ahr:168 max:185

Greenwood race

Capilano University Elite Male - Splits

Greenwood Farsta Elite Male - Splits

Friday Feb 15, 2019 #

Event: Vancouver Sprint Camp 2019

Monday Feb 11, 2019 #

6 PM

Downhill skiing 3:13:57 [1] 33.84 km (5:44 / km) +4170m 3:33 / km

Super night ski up at Cypress with Stefan, Leigh and Brad. Fresh snow on the slopes and in the trees. No waiting for the lifts. All around awesomeness.

Sunday Feb 10, 2019 #

11 AM

Running 1:19:28 [2] 13.36 km (5:57 / km) +159m 5:37 / km
ahr:134 max:169 shoes: on Cloudflow Grey

Easy run along the beaches and back through PSP. Should have gone out later so I could run through the snow!

Thursday Feb 7, 2019 #

12 PM

Running 43:19 [4] 8.86 km (4:53 / km) +116m 4:35 / km
shoes: on Cloudflow Grey

10 min warmup
25 min progression (4:35 to 3:50)
8 min cooldown

Wednesday Feb 6, 2019 #

5 PM

Cross-country skiing (Skate) 1:05:48 [3] 10.81 km (6:05 / km) +181m 5:37 / km
ahr:147 max:169

Easy skate ski at Cypress (a surprise bonus as somebody else couldn't use their ticket). Lower trails were fantastically groomed when I first got there; upper trails weren't quite as nice. Blue sky, quiet trails, bliss.

Tuesday Feb 5, 2019 #

12 PM

Track 39:42 [4] 8.4 km (4:44 / km) +49m 4:36 / km
ahr:147 max:184 shoes: on Cloudflow Grey

9 min warmup
9 x 400m, with 200m jog rest
8 min cooldown

Lap times: 89, 86, 85, 87, 85, 84, 83, 82, 79

These felt more comfortable than I expected. I just need to add more long runs and I should be in good shape.

Sunday Feb 3, 2019 #

11 AM

Orienteering 32:06 [4] 5.22 km (6:09 / km) +121m 5:31 / km
ahr:154 max:186

Test-running 2-person relay courses for Sprint Camp. Elites are now running a lot further than Experts (3.3km vs 2.0km), but I think it's the right balance. Set off fast for the first loop, then eased off.

My left shin now has a good gouge in it from one of the more direct route choices I made.

Saturday Feb 2, 2019 #

9 AM

Downhill skiing 4:14:47 [1] 26.95 km (9:27 / km) +3244m 5:54 / km

Cypress with Carla. Spent most of the time skiing trees on Sky Chair, where there was some very nice snow.

Did one run on Raven Ridge, which was awful - an inch of crust over crystalline stuff. I kept breaking through the crust and getting my skis caught under it. Impossible to turn. Even side-slipping downhill didn't always work. Ended up walking down the last bit as it was much less effort. Then we went back to Sky Chair.

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