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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Biking5 8:11:25 67.52(8.2/h) 108.67(13.3/h) 1385
  Run9 5:13:50 30.62(10:15) 49.28(6:22) 830
  Total14 13:25:15 98.15(8:12) 157.95(5:06) 2215
  [1-5]13 9:36:49

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Friday Apr 30, 2021 #

6 PM

Run 22:22 intensity: (23 @0) + (40 @1) + (56 @2) + (12:24 @3) + (7:59 @4) 4.74 km (4:43 / km) +88m 4:19 / km
ahr:170 max:182

Wednesday Apr 28, 2021 #

5 PM

Biking 40:21 intensity: (13:07 @0) + (26:55 @1) + (19 @2) 13.37 km (19.9 kph) +123m
ahr:123 max:147

Quick town tour spin on new bike with Georgi. Bike goes fast!

Tuesday Apr 27, 2021 #

6 PM

Run 38:45 intensity: (31 @0) + (16 @1) + (15:52 @2) + (14:32 @3) + (6:46 @4) + (48 @5) 7.51 km (5:09 / km) +143m 4:43 / km
ahr:170 max:201

First set of hard intervals (I-pace) - 2.5x 1km. Was hard, but made the paces readily. Crazy high heart rate. I've noticed lately high heart rate. Not sure why.

Sunday Apr 25, 2021 #

3 PM

Run 1:06:01 intensity: (25 @0) + (23:24 @1) + (36:44 @2) + (5:28 @3) 6.89 km (9:35 / km) +83m 9:03 / km
ahr:150 max:172

First "attempt" at forest orienteering today. Great sunny day in Carcross, went down there with Georgi and Finn - they went for an hour bike ride when i was out. I set a course though the south facing dunes hoping they would be clear. But nope, lots of deep snow!

Only did about half the course - very slow dodging or wading through snow. Early morning would have been okay because you could have run on the snow. Trails were packed enough too.

Tricky map, great to get out orienteering.

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

Friday Apr 23, 2021 #

12 PM

Biking 2:00:48 intensity: (1:10:35 @0) + (50:13 @1) 31.99 km (15.9 kph) +301m
ahr:117 max:146

cruisin' tour on my new bike up to Whistle Bend, Porter Creek. Hoped to have lunch and a beer at Bailey Pub, but it was closed! Great sunny day.

Thursday Apr 22, 2021 #

6 PM

Run 25:17 intensity: (17 @0) + (5:38 @1) + (12:38 @2) + (3:19 @3) + (3:25 @4) 3.7 km (6:50 / km) +68m 6:15 / km
ahr:156 max:180

Wednesday Apr 21, 2021 #

6 PM

Run 33:05 intensity: (33 @0) + (13 @1) + (3:23 @2) + (19:08 @3) + (9:48 @4) 5.46 km (6:04 / km) +96m 5:34 / km
ahr:170 max:189

First run in while - ran the Final course for tomorrow's training (plus first episode of Zombies Run season 9). Really struggled - feel tired and heavy. Maybe sleep issues? HR recorded as very high....

Tuesday Apr 20, 2021 #

5 PM

Biking 1:26:46 [0] 21.59 km (14.9 kph) +261m

Sweet ride on my new bike (Salsa Cuttroat) with Georgi to Winterlong to pickup beer (new batch of Moonbase Freedom) and had a flight to share there. Took Miles Canyon Road both ways (still closed) - super nice night. And the bike is so fast and effortless - barely got a sweat on the hills. The 1x works just fine! So excited to have touring bike.

Sunday Apr 18, 2021 #

Run (orienteering) 25:00 [1] 3.75 km (6:40 / km)

First run after a week off - so nice and sunny. Did a test run of the qualifier course for this week's red squad practice. Got quite dizzy at one point!

Sunday Apr 11, 2021 #

Note

Got my second COVID shot today. Went well, but whoh, whipped out Sunday with fever. Tried next couple of days too. I think I'll take a rest week 'cause I'm not feeling very motivated. Did update my training plan to finish for YOA Long in July.

Wednesday Apr 7, 2021 #

6 PM

Run 27:52 intensity: (1:51 @0) + (16:09 @1) + (4:44 @2) + (4:49 @3) + (19 @4) 4.71 km (5:55 / km) +88m 5:25 / km
ahr:143 max:177

Tuesday Apr 6, 2021 #

5 PM

Run 47:00 intensity: (2:40 @0) + (12:32 @1) + (10:09 @2) + (7:32 @3) + (13:53 @4) + (14 @5) 7.74 km (6:04 / km) +99m 5:42 / km
ahr:157 max:203

Sunday Apr 4, 2021 #

2 PM

Biking 50:06 intensity: (15:51 @0) + (25:06 @1) + (8:05 @2) + (1:04 @3) 8.46 km (10.1 kph) +273m
ahr:126 max:165

Saturday Apr 3, 2021 #

10 AM

Biking 3:13:24 intensity: (34:48 @0) + (2:09:31 @1) + (29:05 @2) 33.27 km (10.3 kph) +426m
ahr:132 max:163

Excellent sunny fatbike tour from Mary Lake south to Cowley Lake, then back to Winterlong. Trails were pretty good given the snow over the past.

https://flic.kr/s/aHsmVdLgMY

Thursday Apr 1, 2021 #

7 PM

Run 28:28 intensity: (39 @0) + (1:02 @1) + (3:26 @2) + (10:31 @3) + (12:43 @4) + (7 @5) 4.79 km (5:57 / km) +166m 5:04 / km
ahr:170 max:184

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