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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 11 days ending Jul 25, 2011:

activity # timemileskm+m
  Run8 6:49:22 34.46(11:53) 55.46(7:23) 77333 /35c94%
  Total8 6:49:22 34.46(11:53) 55.46(7:23) 77333 /35c94%

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Sunday Jul 24, 2011 #

Run race (Orienteering) 46:03 [3] ***** 4.5 km (10:14 / km) +260m 7:56 / km
spiked:16/

COC Long on Lewes Lake - Ran M21, 9th

COC Middle (WRE) Course 10 - Splits

Saturday Jul 23, 2011 #

Run warm up/down 39:00 [1] 4.1 km (9:31 / km)

Includes pickingup controls

Run race (Orienteering) 1:07:29 [3] **** 8.2 km (8:14 / km) +245m 7:10 / km

COC Long at Carcross Desert - Ran M35 - 2nd.

COC Long Course 9 - Splits

Friday Jul 22, 2011 #

Run warm up/down 25:00 [1] 3.6 km (6:57 / km)

Run race (Orienteering) 16:03 [4] *** 2.7 km (5:57 / km) +53m 5:25 / km
16c

COC Sprint at Robinson Roadhouse - Ran M35 - 3rd.

COC Sprint (WRE) Course 5 - Splits

Wednesday Jul 20, 2011 #

Run race (Orienteering) 20:26 [4] 4.12 km (4:58 / km)

HPP Relay at Selkirk School - team "class of '91" with Ryan Kelly.

Monday Jul 18, 2011 #

Run race (Orienteering) 16:32 [4] ** 2.7 km (6:07 / km)

WCOC Sprint - went well, 1 larger mistake, 2 smaller ones. No blowouts! Running was good and fast.

Run warm up/down 10:00 [1] 1.6 km (6:15 / km)

Run (Hash) 40:00 [1] 6.0 km (6:40 / km)

small Takhini hotsprings hash - nice BC overlook

WCOC Sprint Course 5 - Splits

Sunday Jul 17, 2011 #

Run (Orienteering) 44:23 [1] 5.87 km (7:34 / km)

putting out SI for WCOC Long

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships
 

Run warm up/down 10:00 [1] 1.6 km (6:15 / km)

Run race (Orienteering) 37:52 [3] **** 4.6 km (8:14 / km) +215m 6:40 / km
spiked:17/19c

WCOC Middle Distance. Mistake on control 4 (overran)

Run 16:34 [1] 2.52 km (6:34 / km)

putting out course 1 controls

WCOC Middle Course 10 - Splits

Friday Jul 15, 2011 #

Run 20:00 [1] 3.35 km (5:58 / km)

putting out water for WCOC long - wet, but pretty nice.

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