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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Run13 10:05:01 58.94(10:16) 94.86(6:23)
  Biking7 7:42:26 51.09 82.22
  Stretching5 38:00
  Skiing1 35:54 2.96(5.0/h) 4.77(8.0/h)
  Strength1 20:00
  Total27 19:21:21 113.0 181.85
  [1-5]22 16:29:06

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Saturday Feb 27, 2016 #

3 PM

Run 1:48:18 intensity: (9:35 @0) + (1:26:53 @1) + (11:16 @2) + (34 @3) 16.0 km (6:46 / km)
ahr:142 max:178

Thursday Feb 25, 2016 #

Stretching 7:00 [0]

7 PM

Run intervals 1:06:01 intensity: (12:48 @0) + (41:48 @1) + (3:59 @2) + (5:59 @3) + (1:27 @4) 9.08 km (7:16 / km)
ahr:141 max:186

Jukola training with Leif. Did 6x 400m R-pace. Chased Leif as he has intervals yesterday and tomorrow. Did good making pace, much better than last week's disaster. Did emit practice and ran with 2015 jukola maps during rest.

Wednesday Feb 24, 2016 #

5 PM

Biking (snowbike) 51:19 intensity: (10:24 @0) + (33:50 @1) + (7:05 @2) 9.06 km (10.6 kph)
ahr:138 max:169

little ride afterwork around Broken Truck & Long Lake ridge. trail was kind of rough and skinny.

Tuesday Feb 23, 2016 #

Stretching 10:00 [0]

5 PM

Run tempo 50:01 intensity: (12:01 @0) + (13:59 @1) + (7:53 @2) + (11:40 @3) + (4:28 @4) 9.91 km (5:03 / km)
ahr:155 max:212

30 min tempo run down to Marwell - did pretty good keeping pace. Weird thing is limiting factor is lungs, not heart rate. HRM was wacky for part of this.

Monday Feb 22, 2016 #

6 PM

Biking 18:26 intensity: (1:23 @0) + (12:59 @1) + (4:04 @2) 4.73 km (15.4 kph)
ahr:143 max:167

quick bike ride up to college for YAS. Very fast and fun.

Sunday Feb 21, 2016 #

3 PM

Biking (snowbike) 2:16:44 intensity: (21:16 @0) + (1:45:33 @1) + (9:51 @2) + (4 @3) 22.98 km (10.1 kph)
ahr:140 max:172

Bonnieville Lakes loop. Did it by myself quickly as light was fading. Strong south wind that died down when I hit Fish Lake. Trail was pretty good. Saw big wolf tracks again on the plateau. Lakes were a bit drifted and Fish Lake was a real slog.

Saturday Feb 20, 2016 #

Strength 20:00 [1]

Friday Feb 19, 2016 #

3 PM

Skiing 35:54 [1] 4.77 km (8.0 kph)

sloppy ski in the rain at Callahn Valley (Whistler). Skied in David's size 12 boots. Snow was soft slush.

Wednesday Feb 17, 2016 #

5 PM

Run intervals 49:17 intensity: (3:32 @0) + (36:11 @1) + (6:24 @2) + (3:02 @3) + (8 @4) 7.83 km (6:17 / km)
ahr:136 max:184

Tried to do 200m R-pace, but not recovered enough from sprint camp. Bad tight right hamstring cramp, so quit early. Hard to make pace.

Tuesday Feb 16, 2016 #

8 PM

Biking (snowbike) 1:13:47 intensity: (21:03 @0) + (51:10 @1) + (1:34 @2) 12.08 km (9.8 kph)
ahr:129 max:167

Sunday Feb 14, 2016 #

9 AM

Run (orienteering) 15:19 intensity: (15 @0) + (31 @1) + (5:49 @2) + (6:52 @3) + (1:52 @4) 3.19 km (4:48 / km)
ahr:172 max:196

Setup race - tried to run harder. think it went well, but it was my worst of 5! Go figure...
11 AM

Run (orienteering) 15:26 intensity: (15 @0) + (1:28 @1) + (7:54 @2) + (5:23 @3) + (26 @4) 3.09 km (4:59 / km)
ahr:166 max:191

Chase race at sprint camp.
1 PM

Run (orienteering) 14:19 intensity: (4:21 @0) + (1:41 @1) + (3:41 @2) + (3:43 @3) + (50 @4) + (3 @5) 1.29 km (11:06 / km)
ahr:145 max:195

drawing each others map - last event at sprint camp - very fun, did it with Ian Sari. Would have won if he sprinted past the first two girls! Finn played with Gabbie damming a creek.

UBC Setup Elite Male - Splits

UBC Chase Elite Male - Splits

Saturday Feb 13, 2016 #

12 PM

Run (orienteering) 11:40 intensity: (23 @0) + (11:17 @1) 1.59 km (7:20 / km)
ahr:138 max:148

Direction Change/Line-O exercise at UBC. Jogged it in jeans because Finn was back at the car. Felt smooth with my re-folds, but I was feeling tired and not sure how much benefit I got out of the exercise. Only did one of the two maps, then did "car-chair-O" with Finn in the car for the second map.

Run race (orienteering) 17:09 intensity: (39 @0) + (2:03 @1) + (1:39 @2) + (12:00 @3) + (48 @4) 3.49 km (4:55 / km)
ahr:170 max:185

Farsta. I think it was "okay", but I think I don't push hard enough when others around. I seem faster and work harder on my own races. I think that will be a goal for the last session.

Did I remember my goals for this one? Don't know...maybe made it "hurt" racing Tori on the last leg, but not much else. Seeing the whole leg? So-so.

That all being said, it was 4 loops and a pretty interesting area.
3 PM

Run (orienteering) 10:18 [3] 1.7 km (6:04 / km)
ahr:100 max:173

First loop of 2-man Relay. Ran it with Finn. We just did 1 loop each. Finn took a while and had a sore foot. We were way back. But he seemed in good spirits, Anyway, ran my loop sort of half-heartedly given I was out there by myself and worried about Finn. Can't say much other than I went orienteering on a micro-sprint map.

Jericho Elite Male - Splits

Totem Farsta Elite Male - Splits

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp
 

Queen Elizabeth Elite Male - Splits

Wednesday Feb 10, 2016 #

Stretching 7:00 [0]

6 PM

Run intervals 40:16 intensity: (5:07 @0) + (25:04 @1) + (8:46 @2) + (1:19 @3) 6.9 km (5:50 / km)
ahr:143 max:176

Been tired today and yesterday, but run went good, kept pace just fine (out & back intervals - 5 min @ M pace, 5min @ T pace) Big snow yesterday.

Monday Feb 8, 2016 #

Biking 30:00 [1]

Bike up to college & back for YAS

Sunday Feb 7, 2016 #

Stretching 7:00 [0]

2 PM

Run long 1:58:21 intensity: (31:13 @0) + (1:27:02 @1) + (6 @2) 16.1 km (7:21 / km)
ahr:131 max:156

felt tired by the end. Working on my snowbike map.

Saturday Feb 6, 2016 #

1 PM

Biking (snowbike) 1:24:10 [1] 20.43 km (14.6 kph)

Biked down Yukon R. to Takhini R. Sunny day. Some open water on river, trail on ice shelf. Rough at end because no snowbikes.

Thursday Feb 4, 2016 #

5 PM

Run 42:58 intensity: (27:58 @1) + (15:00 @3) 6.88 km (6:15 / km)

First Jukola training with Ross, Brent and Leif - did mini course in Riverdale.

Wednesday Feb 3, 2016 #

Stretching 7:00 [0]

5 PM

Run intervals 45:38 intensity: (35:38 @1) + (10:00 @3) 7.8 km (5:51 / km)

Did 10x 1min 5km pace, 1min jog. Stupid HRM didn't work. tired after.

Tuesday Feb 2, 2016 #

Biking (snowbike) 1:08:00 [1] 12.94 km (11.4 kph)

road boogaloo lakes - kind of rode a bit hard, tired after.

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