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Training Log Archive: ShadowCaster

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Run17 12:54:57 66.57(11:38) 107.14(7:14) 243178c
  Biking1 40:35 6.16(9.1/h) 9.91(14.7/h) 181
  Total18 13:35:32 72.73(11:13) 117.05(6:58) 261278c
  [1-5]16 11:01:44

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Saturday Jun 30, 2018 #

3 PM

Run 41:24 intensity: (5:47 @0) + (29:25 @1) + (6:12 @2) 4.69 km (8:49 / km) +233m 7:04 / km
ahr:139 max:165

Scouting hash trail with Horney.

Friday Jun 29, 2018 #

4 PM

Biking 40:35 [0] 9.91 km (14.7 kph) +181m

Bike ride with Finn around lower Riverdale.

Tuesday Jun 26, 2018 #

5 PM

Run 43:51 [1] 8.96 km (4:54 / km) +117m 4:36 / km

Beautiful run around Stanley Park after work meeting. Had to go fast to catch plane!

Saturday Jun 23, 2018 #

10 AM

Run long (orienteering) 1:18:11 intensity: (25 @0) + (26:44 @1) + (43:05 @2) + (7:57 @3) 12.45 km (6:17 / km) +166m 5:53 / km
ahr:159 max:178 15c

Ran a long course with Pia, Leif and Caelen out at Lorne Mt. It was a practice run for Pia's WUOC. Great day, super fun long course, fast running and kept meeting up with the gang on route which made if fun. Caelen screwed me up on 6 and 11 the map was not right (hills were in a depression which were missing tag lines. But running was good, only getting tired on the last couple of legs.

Map at: http://orienteering.ca/doma/show_map.php?user=Fore...

Splits:

1. 2:43
2. 2:33
3. 1:57
4. 2:43
5. 2:46
6. 6:36
7. 2:50
8. 3:20
9. 17:40
10. 3:59
11. 9:11
12. 7:51
13. 5:46
14. 5:21
15. 2:37
F. 0:31

Control count: 431

Friday Jun 22, 2018 #

6 PM

Run race (orienteering) 27:53 intensity: (2:07 @1) + (13:24 @2) + (11:10 @3) + (1:12 @4) 3.31 km (8:25 / km) +47m 7:52 / km
ahr:169 max:188

Ran 2018 Yukon Middle Championships course, but with no flags (a week after the event). Nice hot night. Went well, fun course and focused on planning, not rushing.

Map at: http://orienteering.ca/doma/show_map.php?user=Fore...

Splits as follows:

1. 2:24
2. 2:41
3. 1:22
4. 2.19
5. 1:27
6. 3:42
7. 1:27
8. 1:11
9. 2:17
10. 1:53
11. 1:15
12. 2:48
13. 1:48
F. 1:20

Other results at: http://www.yukonorienteering.ca/results/2018/YOC20...

Run warm up/down 8:23 intensity: (50 @1) + (6:10 @2) + (1:23 @3) 1.36 km (6:10 / km) +40m 5:23 / km
ahr:165 max:179

Wednesday Jun 20, 2018 #

6 PM

Run warm up/down 9:15 [1] 1.58 km (5:51 / km) +39m 5:13 / km

Run race (orienteering) 19:22 [3] 3.3 km (5:53 / km) +58m 5:24 / km
18c

Yukon 2018 Sprint-O Championships at Hillcrest. It was hard, some long running legs, pushed hard and focused on accelerations, but missed control 11.

http://orienteering.ca/doma/show_map.php?user=Fore...

Control count: 416
10 PM

Run 54:05 [0] 3.27 km (16:32 / km) +94m 14:27 / km

Haekel Hill solstice hash. Crazy bugs!

Monday Jun 18, 2018 #

6 PM

Run 28:30 intensity: (5:59 @0) + (13:14 @1) + (9:17 @2) 2.92 km (9:45 / km) +92m 8:25 / km
ahr:143 max:169 11c

Training at LLSE w/ Pia. Forest is so nice with all the lupins! Tired from my flight back from T.O., but so nice to be out.

Control count: 398

Saturday Jun 16, 2018 #

8 AM

Run 30:03 intensity: (4:23 @0) + (17:16 @1) + (5:11 @2) + (3:13 @3) 4.8 km (6:15 / km) +72m 5:49 / km
ahr:144 max:183

Friday Jun 15, 2018 #

12 PM

Run tempo 46:40 intensity: (2:19 @0) + (13:17 @1) + (16:59 @2) + (14:05 @3) 9.02 km (5:10 / km) +143m 4:48 / km
ahr:158 max:178

Intervals on upper East Don parkway with Georgi. 2x 10min T pace.

Thursday Jun 14, 2018 #

3 PM

Run 52:35 intensity: (2:54 @0) + (46:49 @1) + (2:52 @2) 9.59 km (5:29 / km) +151m 5:05 / km
ahr:144 max:160

Three Valleys loop in Toronto. Longer than I planned.

Wednesday Jun 13, 2018 #

4 PM

Run 29:02 intensity: (4:02 @0) + (25:00 @1) 4.61 km (6:18 / km) +116m 5:36 / km
ahr:136 max:149

Tuesday Jun 12, 2018 #

12 PM

Run 43:38 intensity: (3:20 @0) + (9:33 @1) + (17:48 @2) + (8:55 @3) + (4:02 @4) 8.22 km (5:19 / km) +72m 5:05 / km
ahr:158 max:189

Monday Jun 11, 2018 #

9 AM

Run 47:54 intensity: (7:59 @0) + (28:32 @1) + (11:23 @2) 7.5 km (6:23 / km) +93m 6:01 / km
ahr:140 max:167

Saturday Jun 9, 2018 #

12 PM

Run 30:15 intensity: (8:16 @0) + (21:30 @1) + (29 @2) 3.42 km (8:50 / km) +103m 7:41 / km
ahr:133 max:161

Friday Jun 8, 2018 #

1 PM

Run 7:44 intensity: (47 @0) + (11 @1) + (41 @2) + (5:47 @3) + (18 @4) 1.37 km (5:39 / km) +34m 5:01 / km
ahr:168 max:186

Run race (orienteering) 1:03:00 intensity: (21 @0) + (7:33 @1) + (20:59 @2) + (34:07 @3) 9.04 km (6:58 / km) +323m 5:55 / km
ahr:169 max:182 14c

Yukon Long Distance Champs. Run on Friday with Dave and Leif. Leif was supposedly "sick" but still had a great run. SI controls where out from Wednesday. Started raining right at start. Running felt good, my cold didn't seem to slow me down and I felt strong. But at least three stupid mistakes (3, 9 and 13). I did spike the more complicated controls though.

Need to focus more on the Finish mind-wheel.
Control count = 387

http://orienteering.ca/doma/show_map.php?user=Fore...

Splits:

1. 2:51
2. 2:05
3. 2:40
4. 4:36
5. 7:18
6. 7:31
7. 3:00
8. 2:39
9. 8:21
10. 5:56
11. 6:09
12. 2:33
13. 5:41
14. 1:09
F 0:21

Total: 62:53

Tuesday Jun 5, 2018 #

6 PM

Run 57:54 intensity: (8:12 @0) + (28:29 @1) + (16:04 @2) + (5:09 @3) 5.39 km (10:45 / km) +318m 8:18 / km
ahr:147 max:178 20c

Pia's star course on Yukon College while Finn was at Yellow squad. Couldn't find a couple

Control count: 373

Friday Jun 1, 2018 #

3 PM

Run 55:18 intensity: (4:24 @0) + (41:46 @1) + (9:08 @2) 2.33 km (23:44 / km) +121m 18:51 / km
ahr:145 max:168

accidently bumped watch / turning off most of run. Got lost!

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