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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Run21 15:21:40 85.18(10:49) 137.09(6:43) 78817c
  Biking1 2:00:00 9.63(4.8/h) 15.5(7.7/h)
  Stretching1 8:00
  Total23 17:29:40 94.81 152.59 78817c
  [1-5]22 17:21:40

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Thursday Jun 28, 2012 #

3 PM

Run 1:01:19 [1] 8.54 km (7:11 / km) +34m 7:03 / km

setting the hash from Copper Ridge to downtown. Walked it afterwords with the hash run.

Wednesday Jun 27, 2012 #

Run (orienteering) 35:13 [1] 5.47 km (6:26 / km)

Tuesday Jun 26, 2012 #

7 PM

Run 48:02 intensity: (30:02 @1) + (18:00 @4) 7.8 km (6:09 / km) +26m 6:03 / km

Did hash recce - copper ridge back to my place - tried to do 4x I intervals, not so sucsesful- more like fartlek.

Monday Jun 25, 2012 #

Run (orienteering) 23:01 [1] 2.59 km (8:53 / km)

sidehill training at War Eagle - not too bad considering long run yesterday

Sunday Jun 24, 2012 #

2 PM

Run 2:11:27 [1] 18.26 km (7:12 / km)

Hot day - picking up ribbons at Golden Horn map, then ran back on trails to Miles Canyon. Excellent epic run.

Friday Jun 22, 2012 #

5 PM

Run 46:05 intensity: (28:05 @1) + (18:00 @4) 8.51 km (5:25 / km) +142m 5:00 / km

I pace intervals on Tatchun Lake road - hot and humid after thunderstorm. Hillier than I thought, so hard to do paces right.

Thursday Jun 21, 2012 #

Run 40:48 [3] 6.6 km (6:11 / km)

Run from Tatchun creek to 5-finger rapids & back - hot

Wednesday Jun 20, 2012 #

7 PM

Run race (orienteering*) 35:06 [3] 5.53 km (6:21 / km) +37m 6:09 / km

Long Lake SE - nice, sunny, lots of lupins. Tried running harder - it was hard! But worked out.

Monday Jun 18, 2012 #

8 PM

Run (orienteering) 38:46 intensity: (15:00 @1) + (23:46 @3) 4.58 km (8:28 / km) +119m 7:30 / km

pie relay at chadburn - good to practice running fast in the forest.

Sunday Jun 17, 2012 #

Biking 2:00:00 [1] 15.5 km (7.7 kph)

fathers day ride down from Easy Money with Lake and Land - nice time - finally got my groove by last half of ride.

Saturday Jun 16, 2012 #

Run (orienteering) 23:55 [1] 2.64 km (9:04 / km)

picking up controls at war eagle - super nice detail

Friday Jun 15, 2012 #

11 AM

Run 45:39 intensity: (23:09 @1) + (22:30 @3) 8.52 km (5:22 / km) +58m 5:11 / km

I pace run on long lake map.

Thursday Jun 14, 2012 #

Run (hash) 16:00 [1] 2.49 km (6:26 / km)

short hash out at olwyn's. Fire afterwords.

Wednesday Jun 13, 2012 #

Run (orienteering) 49:00 [2] 5.7 km (8:36 / km)

route choice training at Ear Lake - partnered with Trevor. Got very dizzy & was tired from yesterday, but still ran okay. Lots of dumb mistakes.

Tuesday Jun 12, 2012 #

Stretching 8:00 [0]

8 PM

Run 37:03 intensity: (22:03 @1) + (15:00 @3) 7.3 km (5:05 / km) +113m 4:43 / km

intervals 2x1km I pace + 4min jog + 2x 800m I-pace + 2min jog. Dreaded run, but was good, felt much easier. Ran around airport. Finn's kindergarten graduation night and last night of Kids Running Wild.

Run 10:18 [1] 1.46 km (7:03 / km) +50m 6:01 / km

warm up run up to airport

Sunday Jun 10, 2012 #

Run 14:38 [1] 1.83 km (8:00 / km)

hanging controls before today's Yukon Champs events.

Saturday Jun 9, 2012 #

Run (orienteering) 37:41 [1] 2.93 km (12:52 / km)

Hanging controls at Lewes Lake - just amazing terrain - best orienteering ever!!!!
5 PM

Run 47:00 intensity: (29:30 @1) + (17:30 @4) 9.02 km (5:13 / km) +116m 4:54 / km

I pace intervals along airport - felt much better than the last set! Easier intervals 'cause they are shorter.

Thursday Jun 7, 2012 #

7 PM

Run (Hash) 30:02 [1] 3.33 km (9:01 / km) +24m 8:42 / km

very slow, rainy hash at Copper Ridge/smurf village

Wednesday Jun 6, 2012 #

Run race (orienteering) 1:02:26 [3] **** 8.2 km (7:37 / km)
17c

Yukon Long distance champs - good race, very fun. Raining hard. 2 mistakes, one really dumb. Brent beat me by 25seconds. Doh.

Monday Jun 4, 2012 #

Run (orienteering) 43:10 [1] 5.8 km (7:27 / km)

picking up ribbons on Yukon college - contouring

Sunday Jun 3, 2012 #

Run race 45:01 [3] 10.0 km (4:30 / km) +69m 4:21 / km

10km of triathlon with Georgi and DH - uphill up Hamilton Blvd.

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