Training Log Archive: bensmithIn the 7 days ending Aug 29, 2021:
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Sunday Aug 29, 2021 #
7 AM
Orienteering 2:32:00 [2] 11.09 km (13:42 / km) +321m 11:58 / km
ahr:131 max:163 shoes: S/LAB Cross
Setting all the controls for the Lost Lake race.
Lost Lake has the same issue as Brandywine when setting out SI controls - the soil is often only an inch deep, so finding a place to put the stand can take a while. The beginner controls were the worst, as you have much less lee-way in where you can place the flag - it's got to be really close the trail junction whilst not posing a danger/obstacle to any mountain bikers using the trail. Looks like I spent nearly 5 minutes trying to place a single flag on the novice course! Maybe I should take a drill next time?
Very glad that I taped that off-trail controls last weekend - it made this morning far less stressful.
We had 80+ people show up, which is a great turnout for a one day event so far from town. Seems like everyone enjoyed the area and courses. Yay!
Lost Lake has the same issue as Brandywine when setting out SI controls - the soil is often only an inch deep, so finding a place to put the stand can take a while. The beginner controls were the worst, as you have much less lee-way in where you can place the flag - it's got to be really close the trail junction whilst not posing a danger/obstacle to any mountain bikers using the trail. Looks like I spent nearly 5 minutes trying to place a single flag on the novice course! Maybe I should take a drill next time?
Very glad that I taped that off-trail controls last weekend - it made this morning far less stressful.
We had 80+ people show up, which is a great turnout for a one day event so far from town. Seems like everyone enjoyed the area and courses. Yay!
3 PM
Orienteering 31:27 [2] 3.22 km (9:46 / km) +126m 8:10 / km
ahr:131 max:153 shoes: S/LAB Cross
Collecting 4 off-trail controls. Very grateful to have lots of helpers offer to collect the rest.
Friday Aug 27, 2021 #
3 PM
Volleyball 3:30:00 [1]
Intense evening of beach volleyball. Shoulder felt great!
Thursday Aug 26, 2021 #
1 PM
Running 43:28 [3] 8.56 km (5:05 / km) +108m 4:47 / km
ahr:143 max:166 shoes: on Cloudflow Red/Purple
Loop down to the beaches and up Tolmie. It was raining heavily, so the beach was much quieter than normal. But not empty - at least 4 groups had brought tents so they could still picnic while sheltering from the rain!
6 PM
Climbing 1:00:00 [1]
Cliffhanger with Ellie. I was pretty conservative to make sure I didn't do any more damage to my shoulder, but figured that using it for gentle moves would be better than not using it at all for a few more days. Seems to be the case, and it felt good at the end of the session.
Tuesday Aug 24, 2021 #
12 PM
Running 37:42 [4] 6.72 km (5:37 / km) +103m 5:13 / km
ahr:141 max:172
10 min warmup
3x 1km hilly loops with 1 min rest
10 min cooldown
Getting the legs used to interval training before the TRIUMF run club restarts in September. Normally we'd do 4 or 5 loops, but 3 felt like enough for today.
Lap times: 4:59, 4:47, 4:43. When I'm in good form I think I do ~4:30.
3x 1km hilly loops with 1 min rest
10 min cooldown
Getting the legs used to interval training before the TRIUMF run club restarts in September. Normally we'd do 4 or 5 loops, but 3 felt like enough for today.
Lap times: 4:59, 4:47, 4:43. When I'm in good form I think I do ~4:30.
Monday Aug 23, 2021 #
6 PM
Volleyball 2:45:00 [1]
Beach volleyball. Did a lot of overhand serve practice, and my shoulder hurt afterwards. Go figure. Will rest it for a few days, then revert to underhand serves...