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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Run21 20:52:04 83.4(15:01) 134.22(9:20) 384450c
  Biking2 6:29:43 39.23(6.0/h) 63.14(9.7/h) 800
  Strength1 7:00
  Stretching1 7:00
  Total25 27:35:47 122.63 197.36 464450c
  [1-5]24 19:41:00

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Monday Apr 29, 2019 #

6 PM

Run 33:46 intensity: (4:54 @0) + (18:19 @1) + (9:47 @2) + (46 @3) 3.4 km (9:56 / km) +73m 8:58 / km
ahr:137 max:170 11c

Monday night training put on by Bob at War Eagle. Tried to do 4x 3min I-pace, but can't really given the terrain.

CC: 214

Sunday Apr 28, 2019 #

1 PM

Run 1:00:51 intensity: (45:07 @0) + (15:44 @1) 4.25 km (14:20 / km) +123m 12:31 / km
ahr:99 max:136

Hangover hash. More of a walkers trail.

Saturday Apr 27, 2019 #

3 PM

Run 2:55:46 intensity: (1:22:34 @0) + (1:20:03 @1) + (12:01 @2) + (41 @3) + (27 @4) 12.11 km (14:31 / km) +522m 11:56 / km
ahr:117 max:177

Hash Retreat weekend - Ball buster trail set by Toejob and Chode-de-Taint. Crazy nice sun and warm weather! Caught the hare a the end.

Friday Apr 26, 2019 #

8 PM

Run 52:08 intensity: (24:14 @0) + (25:57 @1) + (1:57 @2) 4.86 km (10:44 / km) +307m 8:09 / km
ahr:122 max:152

Hash retreat weekend - setting the pre-lube trail with Bitchanna.

Thursday Apr 25, 2019 #

Run warm up/down 12:20 [1] 2.08 km (5:56 / km)

6 PM

Run 13:03 intensity: (46 @0) + (13 @1) + (20 @2) + (1:15 @3) + (10:04 @4) + (25 @5) 3.07 km (4:15 / km)
ahr:173 max:189 14c

Spring Sprint Series #2 - went well, seemed well focused, knew where I was going and what I was doing and accelerated well.

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

CC: 203

Wednesday Apr 24, 2019 #

7 PM

Biking 39:34 intensity: (9:23 @0) + (26:12 @1) + (3:59 @2) 9.98 km (15.1 kph) +119m
ahr:129 max:152

Monday Apr 22, 2019 #

6 PM

Run tempo (orienteering) 53:33 intensity: (40 @0) + (12:12 @1) + (14:34 @2) + (21:25 @3) + (4:42 @4) 7.58 km (7:04 / km) +268m 6:00 / km
ahr:158 max:179 12c

VERY windy Monday night training. Had everyone draw a loop. Copper Ridge map - with all the trails, the "greeness" of the map is really not so bad. Fun in spite the cold, high winds and long course.

cc: 198

Sunday Apr 21, 2019 #

Note
(rest day)

day off, glad it was becasue I feel tired today!

Saturday Apr 20, 2019 #

2 PM

Run (orienteering) 1:01:06 intensity: (45 @0) + (18:04 @1) + (25:48 @2) + (15:32 @3) + (57 @4) 8.22 km (7:26 / km) +321m 6:13 / km
ahr:153 max:175

Ran COC'18 M55 course (5km). It was very nice - I printed the map at work through at 1:15k and hard to read contours on that printer. Pia's map looked much better after being printed of the YOA printer.

Did 15 min tempo at ennd of run.

Also beat Ted's time, even though I wasn't racing: http://www.yukonorienteering.ca/naoc2018/results/c...

Thursday Apr 18, 2019 #

7 PM

Run 2:14:50 intensity: (57:07 @0) + (53:08 @1) + (24:11 @2) + (24 @3) 10.72 km (12:35 / km) +438m 10:27 / km
ahr:122 max:165

Zombie Jesus Hash - went as Runner 5 and ran as FRB whole hash so the zombies chased me!

Wednesday Apr 17, 2019 #

5 PM

Run intervals 46:48 intensity: (52 @0) + (2:53 @1) + (8:52 @2) + (15:29 @3) + (15:02 @4) + (3:40 @5) 8.88 km (5:16 / km) +96m 5:00 / km
ahr:172 max:207

7x3min I-pace. Tried to make 4:12 pace (Vdot 46), but I think that was too fast - it was very hard.

Monday Apr 15, 2019 #

6 PM

Run tempo 47:00 intensity: (2:08 @0) + (13:48 @1) + (19:29 @2) + (9:48 @3) + (1:47 @4) 5.72 km (8:13 / km) +153m 7:15 / km
ahr:151 max:177

Red squad in the Fun Zone. Tried to to it at Zone 3 - made me sloppy, but ran a few legs pretty good. Its a fine balance. I guess you push the hills knowing you'll recover when you need to navigate.

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


cc: 186

Sunday Apr 14, 2019 #

1 PM

Run 20:25 intensity: (46 @0) + (7:44 @1) + (1:37 @2) + (5:20 @3) + (4:58 @4) 3.5 km (5:50 / km) +72m 5:17 / km
ahr:154 max:180

Recovery run - not sure about strange heartrate.

Did first training mission for virtual zombie race.

Saturday Apr 13, 2019 #

12 PM

Run long (orienteering) 1:12:04 intensity: (14 @0) + (22:16 @1) + (42:26 @2) + (6:21 @3) + (47 @4) 9.0 km (8:01 / km) +339m 6:44 / km
ahr:151 max:177

rand-O map from Brent's bin. e-biked out. super nice and sunny, ground still frozen so running very good, but forest is snow free.

Thursday Apr 11, 2019 #

6 PM

Run warm up/down 14:26 intensity: (2:08 @0) + (10:35 @1) + (1:43 @2) 1.85 km (7:49 / km) +30m 7:14 / km
ahr:132 max:152

Run race (orienteering) 13:49 intensity: (27 @0) + (25 @1) + (28 @2) + (1:03 @3) + (11:14 @4) + (12 @5) 3.13 km (4:24 / km) +38m 4:09 / km
ahr:175 max:185 13c

First Spring Sprint Series race. Went well...didn't feel fast at warmup, but I guess I was able to keep my speed up.

cc: 172
8 PM

Run 2:28:56 intensity: (1:25:28 @0) + (38:47 @1) + (19:30 @2) + (5:03 @3) + (8 @4) 7.99 km (18:38 / km) +289m 15:47 / km
ahr:119 max:175

Shiggy Extravaganza.

Wednesday Apr 10, 2019 #

7 PM

Run 1:30:51 intensity: (15:15 @0) + (52:48 @1) + (22:48 @2) 7.68 km (11:50 / km) +186m 10:33 / km
ahr:135 max:161

setting mudhash trail

Monday Apr 8, 2019 #

6 PM

Run intervals (orienteering) 1:05:02 intensity: (15:40 @0) + (9:43 @1) + (11:42 @2) + (20:20 @3) + (7:37 @4) 8.45 km (7:42 / km) +112m 7:13 / km
ahr:147 max:181

1st Red Squad training - Riverdale sprint training - 4x 1km I-pace. I put out flags, but it was fun to do it with the gang.

Sunday Apr 7, 2019 #

4 PM

Run (orienteering) 31:49 intensity: (46 @0) + (16:51 @1) + (13:38 @2) + (34 @3) 4.1 km (7:45 / km) +145m 6:35 / km
ahr:146 max:166

recovery run - orienteering on one of Brent's rando-maps. Forest was nice, trails muddy, but okay.

Saturday Apr 6, 2019 #

2 PM

Run tempo 44:06 intensity: (1:09 @0) + (8:39 @1) + (14:11 @2) + (20:07 @3) 8.25 km (5:21 / km) +141m 4:56 / km
ahr:156 max:174

2x12 min T-pace.

Thursday Apr 4, 2019 #

Stretching 7:00 [0]

7 PM

Run intervals 36:24 intensity: (38 @0) + (2:42 @1) + (13:54 @2) + (14:26 @3) + (4:44 @4) 6.93 km (5:15 / km) +86m 4:57 / km
ahr:162 max:181

3x 3minT+2min 10km pace+1min I-pace.

Went okay given I was worried about being tired and luggy from Wednesday's big bike ride.

Tuesday Apr 2, 2019 #

9 AM

Biking 5:50:09 intensity: (1:49:19 @0) + (3:20:55 @1) + (39:55 @2) 53.16 km (9.1 kph) +681m
ahr:126 max:157

Big snowbike ride around Mt. Granger with Lionel Stanley.

Matthias from work had ridden it on a mt. bike on Saturday.

We started at ~9:00am

Great sunny day, zoomed down the 10km lake in 30 min. But then couldn't find the trailhead, dicked around in the beaver ponds and the creek, which was fun. Eventually found the trail. It was snow-free, very rough. Hard push/climb up. Then trail got quite soft, Coal Lake road muddy and soft. It was a slog. First part of the decent was quite fun, swoopy and smooth.

Should have gone 2 weeks ago, but happy to have finally finished this loop!

Monday Apr 1, 2019 #

Strength 7:00 [1]

a bit of strength with White Wolves - hard!
7 PM

Run 23:01 intensity: (7:27 @0) + (8:02 @1) + (3:14 @2) + (4:12 @3) + (6 @4) 2.45 km (9:25 / km) +104m 7:46 / km
ahr:136 max:175

stairs with White Wolves and Finn.

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