Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Run	18	16:31:00	82.78	(11:58)	133.22	(7:26)	1736
Biking	5	5:41:17	44.1	(7.8/h)	70.98	(12.5/h)	1037
Strength	2	40:00
Stretching	5	33:00
Total	30	23:25:17	126.88		204.2		2773
[1-5]	25	22:52:17

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Tuesday Apr 29, 2014 #

5 PM

Run 53:20 [1] 5.24 km (10:11 / km) +54m 9:41 / km
ahr:137 max:165

Hash recon run with UFO -hilly, muddy, fun!

Monday Apr 28, 2014 #

7 PM

Run (orienteering) 1:01:22 7.11 km (8:38 / km) +343m 6:57 / km
ahr:142 max:177

1st red squad training on south facing hills - MUCH easier than last time brent and I went out here. Not much faster, but not trashed either. Must be lack of snow?!

Sunday Apr 27, 2014 #

4 PM

Run (orienteering) 31:13 [1] 4.2 km (7:26 / km) +40m 7:05 / km
ahr:146 max:162

Easy run on longlake SE - woods are pretty much snow free - trails are mucky - interesting.

Saturday Apr 26, 2014 #

Stretching 5:00 [0]

3 PM

Run (orienteering) 1:03:02 [1] 8.85 km (7:08 / km) +37m 6:59 / km
ahr:157 max:178

First real forest orienteering of the year with Leif at Carcross. Nice sunny day. Not much snow in forest. Didn't feel super fast or flowy - had to remember how to "see" the map when I started.

Thursday Apr 24, 2014 #

9 PM

Run 35:32 [1] 5.22 km (6:49 / km) +61m 6:26 / km
ahr:145 max:160

easy run around the hills of riverdale.

Wednesday Apr 23, 2014 #

5 PM

Run intervals 57:59 10.69 km (5:25 / km) +59m 5:17 / km
ahr:155 max:186

Hill reps-seemed a bit easier than last time,but perhaps I didn't push as hard?

Monday Apr 21, 2014 #

7 PM

Run (hash) 1:01:10 [1] 4.6 km (13:18 / km) +28m 12:54 / km
ahr:117 max:155

Sloppy hash around Takhini - drank too much beer. Felt very tired and luggy off the start....could the 62hr recovery be right, or is it just psychosomatic?

Sunday Apr 20, 2014 #

4 PM

Biking 48:46 [1] 17.05 km (21.0 kph) +213m
ahr:123 max:149

Ride out to Whistle Bend and back on naked xtracycle.

Friday Apr 18, 2014 #

1 PM

Run (orienteering) 1:19:10 [3] 7.39 km (10:43 / km) +350m 8:40 / km
ahr:162 max:181

hillside-O with Brent. Was hard. lots of hills, hillsides difficult to run, forest full of snow. Felt tired and had no leg power. Good to be out on a map though! Hung flags for first half for juniors next week. Couldn't find boulder at #2 'cause it was hiding under a tree.

Thursday Apr 17, 2014 #

7 PM

Run (hash) 1:16:16 [1] 6.03 km (12:38 / km) +19m 12:27 / km
ahr:121 max:163

C-de-T's 3-bridges hash.

Wednesday Apr 16, 2014 #

Stretching 7:00 [0]

7 PM

Run 1:03:12 10.88 km (5:49 / km) +74m 5:37 / km
ahr:154 max:188

Hill reps up Grey Mt. Road - 4x1min R +3min jog, 6x30sec R + 2min jog. Went better then I thought, but was tired on the way home.

Tuesday Apr 15, 2014 #

Strength 20:00 [1]

Monday Apr 14, 2014 #

Stretching 7:00 [0]

7 PM

Run intervals (orienteering) 54:32 10.55 km (5:10 / km) +13m 5:08 / km
ahr:161 max:182

Sprint training with Brent on downtown map (follow-john) - ran hard! Watch says TE4.0

Sunday Apr 13, 2014 #

9 AM

Run long 1:17:22 [1] 7.43 km (10:24 / km) +289m 8:43 / km
ahr:132 max:153

Run up Bonneville Lakes trail with Brent. Trail was snowy?! Went pretty easy, but nice to be out.

Friday Apr 11, 2014 #

1 PM

Biking (snowbiking) 1:20:58 [1] 16.82 km (12.5 kph) +208m
ahr:140 max:175

rough snow bike 'round Magnussen. biked direct to school after to pick up Finn.

Thursday Apr 10, 2014 #

1 PM

Run 33:58 [1] 5.44 km (6:14 / km) +85m 5:47 / km
ahr:150 max:164

Easy run up to airport 'cause I was feeling a bit luggy and tired.

Wednesday Apr 9, 2014 #

7 PM

Run 1:00:49 [1] 10.53 km (5:47 / km) +201m 5:16 / km
ahr:153 max:169

Run around Schwatka Lake - did 7 sets of strides. Felt tired. Ran after supper, so that could be part of the issue.

Tuesday Apr 8, 2014 #

Stretching 7:00 [0]

5 PM

Run 53:52 [1] 9.55 km (5:38 / km) +1m 5:38 / km
ahr:149 max:164

Run around Millennium loop and over Chadburn Lake hill. Used high-limit alarm.

Monday Apr 7, 2014 #

7 PM

Run (hash) 49:57 [1] 5.63 km (8:53 / km) +62m 8:25 / km
ahr:137 max:173

Takhini hash from Steve's place. Tried to run a bit harder, got hashit for that.

Sunday Apr 6, 2014 #

12 PM

Biking long (snowbiking) 2:00:23 [1] 25.96 km (12.9 kph) +261m
ahr:130 max:151

Long ride down Fish Lake and back. Overcast with sunny breaks. End of lake is quite pretty. Slow/hard going out, but when I turned I realized it was a big head wind! Came home super fast with tailwind - now that was fun.

Saturday Apr 5, 2014 #

3 PM

Biking (snowbiking) 26:47 [1] 4.11 km (9.2 kph) +58m
ahr:122 max:157

Soft and mushy at Chadburn Lake ski trails - had bad crash into tree and hurt my back. Front wheel slid out and I crumpled into tree.

Friday Apr 4, 2014 #

Strength 20:00 [1]

Thursday Apr 3, 2014 #

5 PM

Biking (snowbiking) 1:04:23 [1] 7.03 km (6.6 kph) +297m
ahr:136 max:177

super ride up Bonneville Lakes trail with Sky, Kristen and Chris. Sunny. Fast luge run-like trail on the way down. Trail is very smooth.

Weird thing is even though I as heaving my lungs out on the way up, my heart rate wasn't as high as when running hard. I wonder why biking is different.

Wednesday Apr 2, 2014 #

5 PM

Run 40:04 [1] 6.7 km (5:59 / km) +20m 5:54 / km
ahr:149 max:166

Sunny evening run behind hospital. Used max HR alarm to stay in zone 1. Interesting that it kept going off towards the end.

C • normal 1

C • logging again 2

Tuesday Apr 1, 2014 #

Stretching 7:00 [0]

8 PM

Run 38:10 [1] 7.19 km (5:19 / km)
ahr:155 max:180

evening run round Millenium loop - trail icy in spots. Did 6 sets of strides. Probably ran a bit too hard.

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