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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Run15 14:29:54 79.66(10:55) 128.2(6:47) 1585
  Stretching7 55:00
  Total19 15:24:54 79.66 128.2 1585
  [1-5]15 14:29:54

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Sunday Oct 21, 2012 #

Run race (orienteering) 17:10 [4] 2.7 km (6:21 / km) +69m 5:38 / km

NAOC Sprint - didn't seem I could go all that fast - somehow need to figure out how to push harder.

Run warm up/down 10:00 [1] 1.2 km (8:20 / km)


Blue - Sprint - Splits

Saturday Oct 20, 2012 #

Run race (orienteering) 2:02:02 [3] 13.2 km (9:15 / km) +600m 7:32 / km

NAOC long - long one, went okay but made 6 min of mistakes on control 2 and 4. Nice woods, felt okay after.

Run warm up/down 10:00 [1] 1.1 km (9:05 / km)


Blue Long - Splits

Friday Oct 19, 2012 #

Run race (orienteering) 44:43 [3] 5.0 km (8:57 / km) +165m 7:41 / km

NAOC 2012 Middle distance races - so-so - no huge blow-ups, but left a good 4-5 min. out there. Won the second last split!

Run warm up/down 20 [1] 3.0 km (7 / km)


Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Run (orienteering) 45:00 [1] 4.3 km (10:28 / km)

model event at NAOC - felt great, very nice forest, felt strong. Excited about tomorrow!

Hiked up Mt. Tammany with Finn, Ken and Georgi early in the day. Very slo pace.

Monday Oct 15, 2012 #

Stretching 7:00 [0]

Run 23:57 [1] 4.02 km (5:57 / km)

easy run with Georgi out and back on the railway tracks. Windy. Stiff and sore at first. Hamstrings tight. Could feel left knee a bit. Had to stop early because Gerogi's achilles hurt.

Sunday Oct 14, 2012 #

Stretching 7:00 [0]

Run long 1:28:00 [1] 16.0 km (5:30 / km)

long run in Picton on snowmachine trails - got lost in corn fields. Run felt good, easy, but hamstrings got tight. Knee felt fine. Warm out.

Saturday Oct 13, 2012 #

Run intervals 54:02 intensity: (35:52 @1) + (12:10 @3) + (6:00 @5) 10.27 km (5:16 / km)

intervals in Picton On - ran east along the tracks. Was able to keep pace pretty easily, so that felt good. Knee fine.

Stretching 7:00 [0]

Thursday Oct 11, 2012 #

7 PM

Run (hash) 37:11 [1] 5.95 km (6:15 / km) +50m 6:00 / km

hash at Olwyn's - first run in snow - good time, fire after.

Tuesday Oct 9, 2012 #

Stretching 7:00 [0]

5 PM

Run 45:27 intensity: (19:27 @1) + (26:00 @3) 6.66 km (6:50 / km) +166m 6:04 / km
(injured)

Threshold run - ran on Yukon College on hill above Rabbitsfoot Canyon - hard to run hard enough in the thinker bush and having to navigate. Felt knee a bit, but otherwise pretty good.

Sunday Oct 7, 2012 #

Stretching 7:00 [0]

2 PM

Run 1:35:28 [1] 12.74 km (7:29 / km)

Ran one of Brent's super long runs from his box 'o maps. Good to do a long orienteering run. Was very warm, sunny and amazing out. Strange for October, but I like it! Weird low sun angle through, hard to see when running south. Knee feels fine.

Saturday Oct 6, 2012 #

5 PM

Run 33:00 [1] 4.21 km (7:50 / km) +110m 6:56 / km

really nice warm run on the open forest north of Long Lake - no knee pain at all.

Friday Oct 5, 2012 #

4 PM

Run 1:03:05 intensity: (34:51 @1) + (17:20 @3) + (8:00 @4) + (2:54 @5) 9.28 km (6:48 / km) +216m 6:05 / km
(injured)

Ran most of COC '04 Day 2 Course 7 - run felt quite good - didn't feel knee at all

Thursday Oct 4, 2012 #

7 PM

Run (hash) 31:27 [1] 4.69 km (6:43 / km) +37m 6:27 / km
(injured)

Hash in Takhini north. knee felt okay, but could still feel it.

Wednesday Oct 3, 2012 #

Stretching 10:00 [0]

7 PM

Run tempo 48:35 intensity: (19:05 @1) + (29:30 @3) 9.31 km (5:13 / km) +172m 4:47 / km
(injured)

2x 3.2km at T-pace around airport - hard going, hard to keep the pace up but keep intensity right.

Knee felt fine (still feel it occasionally during the day) - been taking vitamin-I regularly.

Monday Oct 1, 2012 #

Stretching 10:00 [0]

5 PM

Run 1:40:27 [1] 14.57 km (6:54 / km)
(injured)

excellent long run with Brent, Trevor and Afan around Chadurn, did a bit of orienteering at the end. Started in snow storm, but by the end the sun came out and running through the grassy hillsides in the evening sun with new snow was awesome.

Felt really good, not tired at all and could have done much more. Knee felt fine today, but was taking ibuprofen - that seems to help.

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