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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Oct 5, 2013:

activity # timemileskm+m
  Run4 3:56:35 20.38(11:37) 32.8(7:13) 543
  Total4 3:56:35 20.38(11:37) 32.8(7:13) 543

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SuMoTuWeThFrSa

Saturday Oct 5, 2013 #

3 PM

Run 51:14 intensity: (34:44 @1) + (12:00 @4) + (4:30 @5) 9.1 km (5:38 / km) +64m 5:27 / km

Intervals in Don Mills - 4x200R, 3 x 1km I, 1x400R. Wasn't as hard as last week's, but still cut off the last 400. 200's and I pace seemed to go well. Maybe pavement helps.

Wednesday Oct 2, 2013 #

8 PM

Run warm up/down (orienteering) 47:53 intensity: (22:53 @1) + (25:00 @3) 5.87 km (8:09 / km) +179m 7:04 / km

tough "tempo" run up to top of Magnussen map & then back down.

Monday Sep 30, 2013 #

7 PM

Run (hash) 1:03:35 [1] 6.33 km (10:02 / km) +137m 9:04 / km

screwed up hash from Crestview lost in the swamp. Other than that it was awesome.

Sunday Sep 29, 2013 #

4 PM

Run long 1:13:53 [1] 11.49 km (6:26 / km) +163m 6:00 / km

Long run from Copper Ridge over new connector, then down Copper to gravel pits. Rainy day - listening to my guys.

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