Training Log Archive: ShadowCasterIn the 7 days ending Jun 11, 2014:
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| Th | Fr | Sa | Su | Mo | Tu | We | |||||||
Wednesday Jun 11, 2014 #
6 PM
Run race (orienteering) 33:05 [3] 3.9 km (8:29 / km) +94m 7:34 / km
ahr:174 max:186
Middle - was on Lewes Lake - very fun to be on new, challenging map. Went pretty well. Very nice nice
+Good planning
+Good simplification
NI - keep planning, esp. later in race on a tricky part - slow down!
Planning score: 3.8
http://orienteering.ca/doma/show_map.php?user=Fore...
+Good planning
+Good simplification
NI - keep planning, esp. later in race on a tricky part - slow down!
Planning score: 3.8
http://orienteering.ca/doma/show_map.php?user=Fore...
Run warm up/down 11:23 [1] 1.94 km (5:52 / km) +4m 5:48 / km
ahr:136 max:162
Monday Jun 9, 2014 #
7 PM
Run (orienteering) 56:50 [1] 5.5 km (10:20 / km) +107m 9:25 / km
ahr:136 max:156
more Ear Lake brutality. body (inc. right knee stiff) sore - ran to get the ying-yangs out. Line-O for running saddles / around depressions.
Sunday Jun 8, 2014 #
Stretching 7:00 [0]
3 PM
Run intervals 1:05:10 10.44 km (6:14 / km) +282m 5:30 / km
ahr:153 max:184
5x 3min I pace + 3 min jog up Mother-T & back. Saw bear at end on No Shirt No Service
Friday Jun 6, 2014 #
5 PM
Run (orienteering) 1:00:52 [2] 4.3 km (14:09 / km) +295m 10:32 / km
ahr:136 max:172
Hanging controls for Friday's training at Takhini. Tried to go a bit harder for quality run, but had to go very slow in the end to find all the tricky spots.
6 PM
Run (orienteering) 16:44 [2] 1.79 km (9:22 / km) +60m 8:01 / km
ahr:137 max:165
hanging the last couple of controls. Beautiful sunny day & evening.
Thursday Jun 5, 2014 #
8 PM
Run (orienteering) 32:56 [1] 5.8 km (5:41 / km) +40m 5:29 / km
ahr:137 max:148
"easy" recovery run around Riverdale on Monday's training course. Felt tired. Back very good though.