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Training Log Archive: ShadowCaster

In the 1 days ending May 4, 2019:

activity # timemileskm+m
  Run3 1:27:50 8.38(10:29) 13.48(6:31) 43862c
  Hike1 8:07 0.3(26:59) 0.48(16:46) 65
  Total3 1:35:57 8.68(11:03) 13.97(6:52) 50462c
  [1-5]3 1:34:22

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Sa

Saturday May 4, 2019 #

10 AM

Run warm up/down 7:45 intensity: (15 @0) + (6:32 @1) + (22 @2) + (36 @3) 1.34 km (5:47 / km) +74m 4:32 / km
ahr:135 max:169

Run race (orienteering) 15:57 intensity: (45 @0) + (16 @1) + (15 @2) + (6:23 @3) + (8:18 @4) 2.63 km (6:04 / km) +85m 5:13 / km
ahr:171 max:183 23c

Quarter Finals at Okanagan Adventure Running Tournament. Okanagan College Map.

Started in 2nd heat, won the heat, some smart route choice and just faster running the rest of the heat.

http://obasen.orientering.se/winsplits/online/en/d...

cc: 254

Run warm up/down 8:08 intensity: (16 @0) + (6:35 @1) + (1:17 @2) 1.32 km (6:10 / km) +15m 5:50 / km
ahr:135 max:155

Run 18:22 intensity: (9 @0) + (11 @1) + (14 @2) + (5:03 @3) + (12:14 @4) + (31 @5) 3.33 km (5:31 / km) +108m 4:45 / km
ahr:175 max:184 11c

OART #2 Becker Ridge 1 (Semifinals) - fun course.

cc: 265
1 PM

Run race 17:50 intensity: (10 @0) + (1:59 @1) + (49 @2) + (7:10 @3) + (7:37 @4) + (5 @5) 2.41 km (7:25 / km) +71m 6:27 / km
ahr:169 max:184 13c

Okanagan Adventure Running Tournament II: OART #3 Becker Ridge 2 (Finals) - screwed up end becasue I didn't realize you can go under the bridge!
cc: 278
3 PM

Hike 8:07 [3] 0.48 km (16:46 / km) +65m 10:01 / km

Run race 19:48 [3] 2.46 km (8:03 / km) +85m 6:52 / km
15c

Okanagan Adventure Running Tournament II: OART #4 Lower Postill
cc: 293

OART #2 Becker Ridge 1 (Semifinals) - Splits

OART #4 Lower Postill - Splits

OART #1 Okagan College Vernon (Quarters) - Splits

OART #3 Becker Ridge 2 (Finals) - Splits

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