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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Jul 30, 2014:

activity # timemileskm+m
  Run5 3:28:59 16.47(12:41) 26.5(7:53) 196
  Total5 3:28:59 16.47(12:41) 26.5(7:53) 196
  [1-5]5 3:00:41

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ThFrSaSuMoTuWe

Wednesday Jul 30, 2014 #

Run warm up/down 11:41 [1] 1.74 km (6:43 / km)

6 PM

Run race (orienteering) 47:02 intensity: (31 @0) + (5 @1) + (5:56 @2) + (19:33 @3) + (20:57 @4) 5.76 km (8:10 / km) +75m 7:40 / km
ahr:177 max:188

rainy b-meet at Copper King. Went very well - stayed focused, didn't feel I was running too hard, but seemed to move pretty fast. Was fun race. 5.4km. Passed Trevor, Kendra and Caelan out in the woods which was kind of neat.

splits at: http://www.attackpoint.org/racesplits.jsp?raceid=1...

Expert - Splits

Monday Jul 28, 2014 #

Run (hash) 45:00 [3] 4.4 km (10:14 / km)

setting the hash with UFO that no one came to.

Saturday Jul 26, 2014 #

5 PM

Run intervals 39:33 intensity: (1:14 @0) + (17:20 @1) + (8:25 @2) + (9:00 @3) + (3:34 @4) 7.73 km (5:07 / km) +82m 4:52 / km
ahr:157 max:183

intervals at Kusawa Lake.

Thursday Jul 24, 2014 #

7 PM

Run (hash) 1:05:43 intensity: (26:33 @0) + (36:54 @1) + (2:16 @2) 6.88 km (9:33 / km) +39m 9:18 / km
ahr:126 max:166

riverdale hash from Sarah Crane's. Bonfire at Chode-de-Taint's after.

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