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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Mar 14:

activity # timemileskm+m
  Run6 3:42:06 20.64(10:46) 33.21(6:41) 675153c
  Total6 3:42:06 20.64(10:46) 33.21(6:41) 675153c
  [1-5]6 3:26:55

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Saturday Mar 14 #

8 AM

Run warm up/down 9:23 intensity: (28 @0) + (19 @1) + (50 @2) + (3:06 @3) + (4:31 @4) + (9 @5) 1.47 km (6:24 / km) +63m 5:17 / km
ahr:169 max:187

Run race (orienteering) 29:10 intensity: (2:27 @0) + (6:06 @1) + (10:12 @2) + (8:52 @3) + (1:33 @4) 3.98 km (7:20 / km) +82m 6:39 / km
ahr:153 max:178 24c

SI Race #1 at Van Dusen Gardens, Fun maze, which I got lost in! Lost 3:30 min the stupid maze. But rest of course was quite fun. Neat area.

I think orienteering/reading was more limiting than running for this one.

Results here: https://data.whyjustrun.ca/files/3/6/G6yGtL5rL6nxz...

cc: 68

Run warm up/down 7:01 intensity: (1:23 @0) + (5:38 @1) 0.88 km (8:01 / km) +2m 7:56 / km
ahr:129 max:141

Run (orienteering) 30:32 intensity: (5:39 @0) + (6:51 @1) + (8:19 @2) + (5:51 @3) + (3:16 @4) + (36 @5) 4.09 km (7:28 / km) +64m 6:56 / km
ahr:148 max:196 29c

7 mini-map training at Oak Meadows - practicing "starts". Was fun little course. Getting a bit tired.

cc: 97
12 PM

Run race (orienteering) 29:10 intensity: (44 @0) + (38 @1) + (7:29 @2) + (18:20 @3) + (1:35 @4) + (24 @5) 3.18 km (9:11 / km) +48m 8:32 / km
ahr:183 max:224 25c

2-Person relay at Memorial South - partnered with Ingrid Weisenbach. Cold! Got all the controls this time (didn't MP this time finally), but Ingrid did MP :-(

Results: https://data.whyjustrun.ca/files/1/1/ICy2YXA9crgo-...

cc: 122
2 PM

Run warm up/down 1:53 intensity: (1:01 @1) + (52 @2) 0.26 km (7:21 / km)
ahr:146 max:159

Run race 15:27 intensity: (5 @1) + (19 @2) + (5:56 @3) + (6:12 @4) + (2:55 @5) 2.97 km (5:12 / km) +62m 4:43 / km
ahr:181 max:192 25c

SI Race #2 Britannia - Mass start with 3 loops. Went well I think (knew the area a bit from 2yrs ago).

Results: https://data.whyjustrun.ca/files/3/6/G6yGtL5rL6nxz...

cc: 147

Run (orienteering) 7:51 intensity: (1:45 @0) + (39 @1) + (49 @2) + (2:42 @3) + (1:44 @4) + (12 @5) 0.79 km (9:58 / km) +21m 8:47 / km
ahr:154 max:185 6c

Choose-wisely course at Renfrew. I chose A and it was best! Picked based on amount of climb. Fun exercise. I was tired, so Ross and I had gentleman's' agreement to do just one.

cc: 153

Friday Mar 13 #

6 PM

Run (orienteering) 32:55 intensity: (1:55 @0) + (2:50 @1) + (8:34 @2) + (12:07 @3) + (6:34 @4) + (55 @5) 5.82 km (5:39 / km) +201m 4:49 / km
ahr:163 max:193 44c

First Sprint Camp training - at Granville Island - 4 loops, super fun. First loop was some fun multi-level. Was messy on first loop, but got better. Nice event.

Maps here: https://gvoc.whyjustrun.ca/courses/map/6006

Tuesday Mar 10 #

7 PM

Run 29:00 intensity: (38 @0) + (5:42 @1) + (8:33 @2) + (3:22 @3) + (10:34 @4) + (11 @5) 4.64 km (6:15 / km) +106m 5:36 / km
ahr:161 max:186

I was tried on this run (windy snowy), think I haven't recovered from Sunday's intervals!

Sunday Mar 8 #

4 PM

Run 29:44 intensity: (12 @0) + (16:01 @1) + (7:00 @2) + (2:33 @3) + (3:51 @4) + (7 @5) 5.14 km (5:47 / km) +26m 5:38 / km
ahr:150 max:184

4x400R - was easier to make pace than the last week's intervals.

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