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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Biking7 14:02:45 71.01(5.1/h) 114.28(8.1/h) 2028
  Run9 7:34:37 42.99(10:35) 69.18(6:34) 1434
  Hike2 1:55:56 3.88(29:51) 6.25(18:33) 162
  Total17 23:33:18 117.88(11:59) 189.72(7:27) 3623
  [1-5]16 18:22:36

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Wednesday Apr 29, 2020 #

5 PM

Run long (orienteering) 1:18:37 intensity: (11 @0) + (11:04 @1) + (47:31 @2) + (19:51 @3) 9.88 km (7:57 / km) +270m 7:00 / km
ahr:156 max:171

Ran the NAOC'18 Long course 8 (M45) - wow, what a great course - it went through all the best forest! Couple of mistakes. Tough bingo control at the end, but otherwise loved it.

Rode the B-car out there, but battery was low so had to nurse it there and back.

Splits:

1. 5:45
2. 6:58
3. 16:34
4. 4:07
5. 2:46
6 10:21
7. 3:50
8. 3:56
9. 7:30
10. 3.22
11. 0.43
12. 0.58
F. 1:17

Tuesday Apr 28, 2020 #

5 PM

Run tempo (orienteering) 50:23 intensity: (44 @0) + (4:43 @1) + (20:42 @2) + (17:47 @3) + (6:20 @4) + (7 @5) 7.22 km (6:59 / km) +174m 6:14 / km
ahr:161 max:189

6x3 min T-pace on Long Lake SE. Ran from home, should just bike there and do warm-up on the map so I get more training in the terrain. Went well. Forest is totally good to go. Saw my first crocuses!

Sunday Apr 26, 2020 #

Note

Did mapping fieldwork on my secret project. Nice day, but a bit windy to start.

Saturday Apr 25, 2020 #

12 PM

Run long (orienteering) 58:14 intensity: (1:17 @0) + (9:23 @1) + (41:19 @2) + (5:52 @3) + (23 @4) 7.58 km (7:41 / km) +187m 6:51 / km
ahr:153 max:176

First "real" O of the year (using UsynligO app) at Carcross desert on course Ross made for us. Snow free inspite of new snow in Whitehorse. Weather grey, windy and flurries, but great to be out! Nice course, nice terrain.

Hike 5:46 [0] 0.47 km (12:22 / km)

Exploring Lewes Creek / Lewes Lake south - amazing rolly-polly area!
4 PM

Hike 1:50:10 [0] 5.78 km (19:03 / km) +162m 16:43 / km

setting trail for the Covid Shiggy hash - muddiest trail yet!

Thursday Apr 23, 2020 #

6 PM

Run tempo 1:04:15 intensity: (22 @0) + (1:09 @1) + (30:07 @2) + (20:59 @3) + (11:38 @4) 8.96 km (7:10 / km) +190m 6:29 / km
ahr:164 max:181

First forest orienteering of the year! Ran 20 min tempo run in forest at Long Lake SE - forest is good to go, nice with no leaves and firm footing. Trails a bit wet, but okay.

Felt good when in the forest but pretty wiped after.

Great to be out on a map.

Tuesday Apr 21, 2020 #

6 PM

Run 36:04 intensity: (1:18 @0) + (6:36 @1) + (4:03 @2) + (18:13 @3) + (5:33 @4) + (21 @5) 6.64 km (5:26 / km) +63m 5:11 / km
ahr:166 max:202

Sunday Apr 19, 2020 #

3 PM

Run tempo 1:00:55 intensity: (1:16 @0) + (10:16 @1) + (22:36 @2) + (19:35 @3) + (7:12 @4) 10.96 km (5:34 / km) +147m 5:13 / km
ahr:159 max:179

2x10min at T pace. Hard, but went well. AMAZING hot day, trails muddy and dog-shitty. Things melting fast.

Saturday Apr 18, 2020 #

9 AM

Biking (snowbike) 1:30:23 intensity: (33:23 @0) + (46:11 @1) + (10:49 @2) 9.85 km (6.5 kph) +181m
ahr:125 max:162

Last snowbike ride of the year - went with Georgi up Bonnieville Lakes trail from Fish Creek road. Fish Lake was covered w/ >10cm of overflow slush. Trail up to alpine a bit soft/icy, getting softer in alpine. Road to "cross-roads", nice ride down. Very sunny.

Thursday Apr 16, 2020 #

7 PM

Run intervals 48:14 intensity: (49 @0) + (5:59 @1) + (16:19 @2) + (10:27 @3) + (12:00 @4) + (2:40 @5) 8.82 km (5:28 / km) +218m 4:52 / km
ahr:165 max:189

2.5 x 7min I-pace + 3min T-pace. Hard, but I did it!

Tuesday Apr 14, 2020 #

5 PM

Run 35:03 intensity: (1:20 @0) + (33:15 @1) + (28 @2) 5.41 km (6:29 / km) +102m 5:55 / km
ahr:133 max:148

"recovery run" up to airport and down 2mile hill. Wet and snow is too punchy to run on. Warm!

Monday Apr 13, 2020 #

5 PM

Run 22:52 intensity: (39 @0) + (17:55 @1) + (4:18 @2) 3.73 km (6:08 / km) +82m 5:32 / km
ahr:141 max:163

re-ran the downtown course with UsynligO app. Getting nice and sunny out, but still very sloppy.

Saturday Apr 11, 2020 #

10 AM

Biking long (snowbike) 6:29:10 intensity: (30:31 @0) + (1:55:00 @1) + (3:12:44 @2) + (50:55 @3) 55.48 km (8.6 kph) +682m
ahr:148 max:174

Very sunny day ride (attempt) from Fish Lake to Mt. Lorne via Alligator Lake trail. Started out with Georgi for first 5km. Things soft, but nice climb up to Coal Lake Rd. Trail down to Coal Lake soft, getting tired. Lake was a walk till I met skidoors. Crispin gave me ride to Friday Creek trail - no trail from Coal Lake to Friday Creek. Skidoo got stuck, dug it out. Trail from there was soft, but got down to Alligator Lake trail. Getting very tired. Alligator Lk trail soft/skidoo wrecked, but there were a couple of bike trails so got down--short cut to Annie Lk rd from Brett's trails where Georgi picked me up.

Very sunny, calm, beautiful. Sky so blue and clear that it was dark. Got very sun burnt.

IMG_1439

Biking 2:56 intensity: (28 @0) + (2:28 @1) 0.18 km (3.7 kph) +3m
ahr:127 max:138

Thursday Apr 9, 2020 #

6 PM

Biking 1:01:26 intensity: (18:54 @0) + (30:46 @1) + (10:44 @2) + (1:02 @3) 3.74 km (3.7 kph) +225m
ahr:124 max:167

Excellent ride up Go-T/Mother-T. Mother-T bit tricky. Got strafed by a big goshawk up Go-T. Saw Colin McCann at top of Mother-T. Ripped down Yellow Brick Road, that was fun!

Tuesday Apr 7, 2020 #

5 PM

Biking 1:05:56 intensity: (16:44 @0) + (44:23 @1) + (4:49 @2) 11.32 km (10.3 kph) +204m
ahr:129 max:158

Tried to ride Sparky - way too skinny, pushed most of the way. Good right in the later half once I was past Sparky.

Sunday Apr 5, 2020 #

1 PM

Biking 1:18:24 intensity: (58:57 @0) + (19:22 @1) + (5 @2) 11.55 km (8.8 kph) +121m
ahr:107 max:148

Sunny ride out at Annie Lake Rd with Georgi and Finn - much easier that last time! Great sunny day.

IMG_1405

Saturday Apr 4, 2020 #

1 PM

Biking long 1:16:15 intensity: (25:12 @0) + (24:05 @1) + (26:50 @2) + (8 @3) 8.95 km (7.0 kph) +207m
ahr:131 max:164

Ride up snowmachine trail between Haeckle Hill and Mt. Sumanik. Warm day (-1C), but I was tired. Fresh snow from last night and trail rather soft. Pushed alot towards the end. Sunny though and great new valley to explore. Took 45 min up, didn't make the alpine 'cause it was getting pretty soft and I was pushing a lot. 15 min down, but it was fun.

C • All things are relative 1

Thursday Apr 2, 2020 #

6 PM

Biking 1:18:15 intensity: (2:41 @0) + (36:10 @1) + (33:28 @2) + (5:56 @3) 13.2 km (10.1 kph) +403m
ahr:147 max:171

supposed to be my hill run, but awesome ride at Mt. Mac. Epic feeling coming down Rebirth with sunset streaming through the trees. 24hr of Light trail ridge had great, clear views of snow covered mountains to the south. Porcupine fast on the way home. Verdict: EPIC RIDE

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