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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending May 5, 2019:

activity # timemileskm+m
  Run8 5:33:19 29.78(11:12) 47.92(6:57) 1415162c
  Hike1 8:07 0.3(26:59) 0.48(16:46) 65
  Total8 5:41:26 30.08(11:21) 48.4(7:03) 1481162c
  [1-5]8 5:28:10

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MoTuWeThFrSaSu

Sunday May 5, 2019 #

8 AM

Run 5:20 intensity: (1:27 @0) + (54 @1) + (48 @2) + (1:28 @3) + (43 @4) 0.73 km (7:17 / km) +15m 6:37 / km
ahr:143 max:177

Run race 18:14 intensity: (12 @0) + (40 @1) + (12:56 @2) + (4:26 @3) 2.97 km (6:08 / km) +109m 5:11 / km
ahr:159 max:168 28c

Crazy Farsta up and down
Okanagan Adventure Running Tournament II: OART #4 Lower Postill
cc: 321
11 AM

Run 8:29 intensity: (1:25 @0) + (6:56 @1) + (8 @2) 1.31 km (6:29 / km) +27m 5:53 / km
ahr:130 max:148

Run race 18:32 intensity: (15 @0) + (16 @1) + (5:28 @2) + (12:28 @3) + (5 @4) 3.24 km (5:43 / km) +72m 5:09 / km
ahr:165 max:175 22c

Okanagan Adventure Running Tournament II: OART #6 UBCO North

cc: 343

Run 8:50 [3] 1.26 km (6:59 / km) +33m 6:10 / km

Run race 16:44 [3] 3.18 km (5:16 / km) +67m 4:46 / km
22c

Okanagan Adventure Running Tournament II: OART #7 UBCO South
cc: 365

Saturday May 4, 2019 #

10 AM

Run warm up/down 7:45 intensity: (15 @0) + (6:32 @1) + (22 @2) + (36 @3) 1.34 km (5:47 / km) +74m 4:32 / km
ahr:135 max:169

Run race (orienteering) 15:57 intensity: (45 @0) + (16 @1) + (15 @2) + (6:23 @3) + (8:18 @4) 2.63 km (6:04 / km) +85m 5:13 / km
ahr:171 max:183 23c

Quarter Finals at Okanagan Adventure Running Tournament. Okanagan College Map.

Started in 2nd heat, won the heat, some smart route choice and just faster running the rest of the heat.

http://obasen.orientering.se/winsplits/online/en/d...

cc: 254

Run warm up/down 8:08 intensity: (16 @0) + (6:35 @1) + (1:17 @2) 1.32 km (6:10 / km) +15m 5:50 / km
ahr:135 max:155

Run 18:22 intensity: (9 @0) + (11 @1) + (14 @2) + (5:03 @3) + (12:14 @4) + (31 @5) 3.33 km (5:31 / km) +108m 4:45 / km
ahr:175 max:184 11c

OART #2 Becker Ridge 1 (Semifinals) - fun course.

cc: 265
1 PM

Run race 17:50 intensity: (10 @0) + (1:59 @1) + (49 @2) + (7:10 @3) + (7:37 @4) + (5 @5) 2.41 km (7:25 / km) +71m 6:27 / km
ahr:169 max:184 13c

Okanagan Adventure Running Tournament II: OART #3 Becker Ridge 2 (Finals) - screwed up end becasue I didn't realize you can go under the bridge!
cc: 278
3 PM

Hike 8:07 [3] 0.48 km (16:46 / km) +65m 10:01 / km

Run race 19:48 [3] 2.46 km (8:03 / km) +85m 6:52 / km
15c

Okanagan Adventure Running Tournament II: OART #4 Lower Postill
cc: 293

Friday May 3, 2019 #

10 AM

Run 1:38:47 intensity: (2:07 @0) + (25:53 @1) + (1:01:25 @2) + (9:22 @3) 10.7 km (9:14 / km) +427m 7:42 / km
ahr:151 max:173 17c

great pre-run on the Sage Stomp course 8 (vetting) - so nice and open grass lands. Last time I was here was when I was 18 and it was the 1990 COCs! It was way hotter then and I remember it being very loose, scrabbly rock. This time nice open grass lands, epic legs, all good!

cc: 231

Wednesday May 1, 2019 #

5 PM

Run warm up/down 11:58 intensity: (1:05 @0) + (8:50 @1) + (2:03 @2) 2.03 km (5:54 / km) +98m 4:45 / km
ahr:137 max:160

Run race 24:49 intensity: (16 @0) + (42 @1) + (1:16 @2) + (4:24 @3) + (15:34 @4) + (2:37 @5) 5.61 km (4:26 / km) +57m 4:13 / km
ahr:175 max:186

2019 spring virtual race - Zombies, Run! New Oban Express.

Ran from Walmart to Yukon Energy along the tracks. Was trying to make 21:30 (vdot 46), but time was 21:06 - hooray! only 10seconds slower than my 2016 PB. Had strong tailwind through. First half was easy. Got hard at end. problem is the app was about 400+ m off. happy none the less that I beat my goal. Confrims my V02max.

Results: https://zombiesrungame.com/zombielink/races/8/

Monday Apr 29, 2019 #

6 PM

Run 33:46 intensity: (4:54 @0) + (18:19 @1) + (9:47 @2) + (46 @3) 3.4 km (9:56 / km) +73m 8:58 / km
ahr:137 max:170 11c

Monday night training put on by Bob at War Eagle. Tried to do 4x 3min I-pace, but can't really given the terrain.

CC: 214

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