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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Mar 31, 2023:

activity # timemileskm+m
  Run17 10:04:42 58.93(10:16) 94.84(6:23) 1733174c
  Biking5 5:02:48 36.97(7.3/h) 59.5(11.8/h) 776
  Total22 15:07:30 95.9(9:28) 154.34(5:53) 2509174c
  [1-5]22 13:02:21

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Friday Mar 31, 2023 #

5 PM

Run 35:03 intensity: (2:17 @0) + (27:34 @1) + (5:05 @2) + (7 @3) 5.32 km (6:35 / km) +164m 5:42 / km
ahr:135 max:164

recovery run after sprint camp. Still seemed kind of hard! some trails bare, still snow on other paved trails.

Sunday Mar 26, 2023 #

9 AM

Run 7:20 intensity: (1:03 @0) + (5:09 @1) + (1:08 @2) 1.27 km (5:46 / km) +25m 5:15 / km
ahr:132 max:151

11 AM

Run 8:11 [0] 1.13 km (7:13 / km) +68m 5:34 / km
ahr:95 max:108

Run 16:33 intensity: (22 @0) + (35 @1) + (3:57 @2) + (11:25 @3) + (14 @4) 3.4 km (4:52 / km) +86m 4:20 / km
ahr:162 max:177 16c

1 PM

Run 6:59 intensity: (1:38 @0) + (1:36 @1) + (1:16 @2) + (2:29 @3) 1.09 km (6:25 / km) +32m 5:35 / km
ahr:145 max:171

Run 17:15 intensity: (31 @0) + (17 @1) + (35 @2) + (13:01 @3) + (2:51 @4) 3.55 km (4:52 / km) +115m 4:11 / km
ahr:168 max:183 20c

cc: 174

UBC Setup - Elite Male - Splits

UBC Chase - Elite Male - Splits

Saturday Mar 25, 2023 #

8 AM

Run warm up/down 12:02 intensity: (3:30 @0) + (3:06 @1) + (22 @2) + (1:37 @3) + (3:27 @4) 1.63 km (7:23 / km) +27m 6:49 / km
ahr:146 max:181

Run race 19:51 intensity: (20 @0) + (29 @1) + (6:51 @2) + (10:33 @3) + (1:38 @4) 3.49 km (5:41 / km) +100m 4:58 / km
ahr:163 max:178 20c

First SI race at Queen Elizabeth Gardens. Raining, 2oC. But went well I think, no major blunders. Tried to work on reading ahead and seeing big features - seemed to work well mostly.

results: https://bs610.github.io/#Stage-1---QE-Park_Elite-M...

cc: 35

Run 28:15 intensity: (1:41 @0) + (14:21 @1) + (6:09 @2) + (6:04 @3) 3.58 km (7:53 / km) +32m 7:33 / km
ahr:143 max:174 26c

O-tervals at QE Park with Benoit, Ian Sari, Sergio and Kara. Very fun! Saw Finn often with Carl and Rima. Less rain towards the end.

Had the A map often, that was fun. Made me feel fast.

cc: 61
12 PM

Run race 14:24 intensity: (1:49 @0) + (54 @1) + (9:55 @2) + (1:41 @3) + (5 @4) 2.2 km (6:33 / km) +10m 6:24 / km
ahr:143 max:175 38c

2-person relay with Jane Rrowlands - got 'em all, no DSQ! Sun came out. Crazy large scale, wasn't sure of pivot control, so just ran where I saw the most people. It worked. Checked all my codes to be sure.

50% of teams MP - ha!

results: https://www.dropbox.com/s/jlcwbv3ujizz39i/relayres...

cc: 89
2 PM

Run warm up/down 4:41 intensity: (1:29 @0) + (2:48 @1) + (24 @2) 0.61 km (7:38 / km)
ahr:127 max:148

Run race 18:00 intensity: (7 @0) + (36 @1) + (4:52 @2) + (11:44 @3) + (41 @4) 3.1 km (5:48 / km) +47m 5:24 / km
ahr:164 max:177 23c

Farsta at Jericho - went okay, but screwed up 2nd control - ran down wrong trail because I did not see it because it was along a contour. Ran to control 3, but did not check control code, so didn't know where I was. Doh!

Got it together after that. But did get trapped in blackberry brambles and blood everywhere - nick on my finger and got a branch across my belly that stopped me.

Came together a bit better after that - more like forest orienteering. In the end was 8th and beat a lot of the fast guys who must have been running around like chickens with head cut off.

Results: https://bs610.github.io/#Stage-2---Jericho_Elite-M...

cc: 112

Run 21:19 intensity: (1:09 @0) + (20:10 @1) 3.25 km (6:34 / km) +32m 6:15 / km
ahr:135 max:144 16c

Cool down practice at Jericho - started with Finn. Was sore and tired but jogged the whole thing to practice simplification.

Funny thing was to see a hill totally full of bunnies! Could have picked them up, almost tripped over them.

cc: 138

QE Park - Elite Male - Splits

Jericho Farsta - Elite Male - Splits

Friday Mar 24, 2023 #

Event: GVOC Sprint Camp 2023
 
6 PM

Run 18:40 [2] 3.48 km (5:21 / km) +146m 4:26 / km
15c

First sprint camp practice - start from Granville Is with new map area in city to SW. Fun course with artificial walls and a bit of multi-level. Overcast,but no rain.

Wanted to practice planning ahead - not bad, but could do better - need to focus on visualizing what I will see too. There were a few "better" routes that I missed.

cc: first 15 controls of the year!

Wednesday Mar 22, 2023 #

4 PM

Run 35:44 intensity: (1:12 @0) + (33:20 @1) + (1:12 @2) 5.6 km (6:23 / km) +67m 6:01 / km
ahr:136 max:149

Monday Mar 20, 2023 #

7 PM

Run 34:55 intensity: (7:14 @0) + (8:57 @1) + (9:51 @2) + (5:57 @3) + (2:56 @4) 5.85 km (5:58 / km) +60m 5:41 / km
ahr:143 max:178

Did 3x 3min T-pace. Ran with more UBC maps - went well, hard, but my paces were close and HR in right zone. Ran from Riverdale when picking up Finn. Big meltdown still going on, trails largely snow free, but lots of puddles.

Sunday Mar 19, 2023 #

1 PM

Biking 29:39 intensity: (25:59 @0) + (3:40 @1) 7.06 km (14.3 kph) +77m
ahr:108 max:134

just a lazy bike ride to make myself get outside on a lazy day. Wore rain pants because everything is getting wet, sloppy and muddy.

Saturday Mar 18, 2023 #

1 PM

Run long 1:01:45 intensity: (1:46 @0) + (14:01 @1) + (45:53 @2) + (5 @3) 10.14 km (6:06 / km) +208m 5:32 / km
ahr:148 max:166

Warm, sunny day, everything getting melty. Ran up to airport and through Takhini. Ran with two maps, first a long-UBC sprint course, then the Haines Creek map from near Salmon Arm. Interesting practice to make me keep trying to keep pace and not plod along. Interesting I was in zone 2 most of the time - makes sense, it felt like that.

Friday Mar 17, 2023 #

5 PM

Run 41:18 intensity: (8:04 @0) + (23:24 @1) + (8:16 @2) + (1:34 @3) 5.93 km (6:58 / km) +157m 6:09 / km
ahr:136 max:170

Reps again (5x 200) - got warm today, everything sloppy. But dressed lighter, that was nice! Reps went well, ran with more UBC courses, focused on remembering / visualizing routes and re-drawing after went well.

Tuesday Mar 14, 2023 #

4 PM

Run 42:54 intensity: (4:20 @0) + (21:35 @1) + (14:06 @2) + (1:52 @3) + (1:01 @4) 6.28 km (6:50 / km) +43m 6:36 / km
ahr:139 max:181

Reps with Benoit - fun to run with someone - and was way faster! Did again with UBC map. Forgot a couple of my legs when I went to re-draw the routes back home. Learned it was the easy legs, so I spaced those out. Something to work on.

Sunday Mar 12, 2023 #

3 PM

Run long 50:02 intensity: (1:18 @0) + (41:54 @1) + (6:50 @2) 7.32 km (6:50 / km) +97m 6:25 / km
ahr:140 max:151

Ran with a map with course from Kelowna area - practiced reading and visualizing the course. Took me most of the run!
C • Which One? UBCO? 2

Saturday Mar 11, 2023 #

2 PM

Biking 1:18:09 intensity: (5:55 @0) + (45:20 @1) + (26:34 @2) + (20 @3) 11.12 km (8.5 kph) +356m
ahr:140 max:165

snow bike ride at Mt. Mac. Amazing sunny day, cold in the morning (-25), but warmed up to -12. Trails still soft and ride was a slog. Sun was nice.

Friday Mar 10, 2023 #

5 PM

Biking 51:41 intensity: (12:09 @0) + (37:04 @1) + (2:25 @2) + (3 @3) 10.57 km (12.3 kph) +122m
ahr:129 max:152

Thursday Mar 9, 2023 #

1 PM

Run intervals 39:47 intensity: (3:33 @0) + (28:21 @1) + (5:17 @2) + (1:30 @3) + (1:06 @4) 5.64 km (7:03 / km) +85m 6:34 / km
ahr:138 max:181

Did same workout as Monday - warm up as per race, then 3x200R + 1x400R with UBC map. Did about 10 controls. Visualization a bit better, but forgot middle part of the course that was "easy" - perhaps focus on visualizing even the easy controls instead of getting sloppy.

Paces were good, did the 400 in 1:35, which is right on plan. Left hamstring still sore/tight from Monday. Lungs hurt after 400.

Monday Mar 6, 2023 #

6 PM

Run 39:27 intensity: (10:28 @0) + (22:17 @1) + (4:45 @2) + (1:55 @3) + (2 @4) 5.9 km (6:41 / km) +33m 6:31 / km
ahr:133 max:175

Did first set of reps (5x200m) in snow storm. Went to sheltered section of Millenium Trail on far side of river - that was far better than the seawall.

Did an interesting practice. Did warm up like warm up before a race. Then did intervals with a UBC sprint map. Practiced 2-hand reading each rep, tried to visualize the leg and remember it. Did 9 controls. At home re-drew my route and controls from memory onto a blank map. Pace was a bit off (but got faster at 46 sec vs. 43). But technical is more important than physical! Got better at reading ea. rep.

Next time focus on visualizing the leg better. Also need a control description.

Sunday Mar 5, 2023 #

2 PM

Biking 1:33:00 intensity: (11:57 @0) + (1:14:52 @1) + (6:02 @2) + (9 @3) 17.86 km (11.5 kph) +178m
ahr:131 max:155

Big bike ride around Mary Lake loop. Did it clockwise this time - I think it is better this way. Super sunny day, but was cold at -25 in morning, but warmed up to -15 at bike ride time. Trail was a bit soft and slow, but okay. Had a beer in the sun at my usual lunch spot. Tried out my new parka and seat - they were great!

https://photos.app.goo.gl/wAxNt18XzCLYJyJZ9

Friday Mar 3, 2023 #

5 PM

Biking 50:19 intensity: (6:16 @0) + (43:33 @1) + (30 @2) 12.88 km (15.4 kph) +44m
ahr:133 max:149

Thursday Mar 2, 2023 #

5 PM

Run 30:17 intensity: (51 @0) + (10:20 @1) + (11:17 @2) + (7:49 @3) 5.08 km (5:58 / km) +100m 5:26 / km
ahr:149 max:172

Ran with a knockout sprint map. Waterfront trail well plowed in spite of all the snow last night.

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