Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Run	18	17:28:22	113.86	(9:12)	183.24	(5:43)	1181
Biking	4	4:15:55	32.65	(7.7/h)	52.55	(12.3/h)	732
Stretching	13	1:49:00
Strength	1	20:00
Total	31	23:53:17	146.52		235.79		1913
[1-5]	23	22:04:17

1:56

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Thursday Jan 31, 2013 #

Stretching 12:00 [0]

Run intervals 1:17:15 13.3 km (5:48 / km)

Lots and lots of R and F pace reps at CGC track. Got quite boring, but found it easy to make the speed. Tiring none the less.

Tuesday Jan 29, 2013 #

Stretching 12:00 [0]

Run 49:29 7.6 km (6:31 / km)

reps at CGC - did 800R+800jog+400R+400jog+2x200F+400jog - second set only did the 800, then ran out of time because got to CGC too late and it was closing. Run first 800 way too fast, so was really hurting there after. Even second bout seemed "easier" - hard to go slow enough. That is encouraging because last set of reps I did there I really struggled to make pace.

Sunday Jan 27, 2013 #

2 PM

Run 1:01:16 [1] 10.51 km (5:50 / km)
(injured)

very cold, -26, bitter north wind. Run was slow, heavy, felt quite tired, so just chugged around. Probably had too much clothes on that made things heavy and slow.

Saturday Jan 26, 2013 #

Stretching 8:00 [0]

Strength 20:00 [1]

cold, windy and gross outside, so didn't go out. Strength wasn't too bad.

Note

did 45 min to an hour of firewood splitting

Friday Jan 25, 2013 #

Stretching 7:00 [0]

4 PM

Run 1:03:05 9.91 km (6:22 / km) +14m 6:19 / km

crazy intervals on "random-O" course in Riverdale. Went okay, was going to do two full sets, but was taking too long, so knocked it off after 1 and a bit. Been quite tired last couple of days, so took it easy. I'm having motivational issues - not much fun slogging through the snow and not being able to run on anything new.

10304

Thursday Jan 24, 2013 #

7 PM

Run (hash) 20:42 [1] 2.8 km (7:23 / km) +15m 7:12 / km

first hash of 2013 - at Steve's new house in Takhini

Wednesday Jan 23, 2013 #

4 PM

Biking (snowbike) 1:15:06 [1] 16.11 km (12.9 kph) +198m

kind of a crappy snowbike ride.

Tuesday Jan 22, 2013 #

Stretching 14:00 [0]

before and after.

Run 43:29 7.43 km (5:51 / km)

Reps at CGC - did 2x 800mR + 200m jog + 200m R + 200mF - was pretty hard, especially since I was so tired today - worried that I might get the puking bug Finn has, so backed off and only did 2 sets instead of 3. Probably ran a bit too fast on the 200s.

Sunday Jan 20, 2013 #

Stretching 7:00 [0]

10 AM

Run 1:37:52 [1] 16.01 km (6:07 / km) +198m 5:45 / km

sore and tired from yesterday, so was a slow run. Ran to Porter Creek and back, quite windy. Hamstrings still tight (not as bad before), left big toe joint still sore.

Saturday Jan 19, 2013 #

Run 57:58 11.43 km (5:04 / km)

ran at indoor track - 4x1km T pace, 1 min jog. Then 4x400mR

Stretching 7:00 [0]

Friday Jan 18, 2013 #

5 PM

Run 30:47 [1] 4.82 km (6:23 / km) +22m 6:14 / km

little run in the snow to set a hash that never happened.

Wednesday Jan 16, 2013 #

Stretching 7:00 [0]

4 PM

Run 50:24 9.46 km (5:20 / km) +61m 5:10 / km

4x 4:50 I pace intervals + 4 min jog. Hard, but not as bad as last time. Ran on Riverdale map.

Tuesday Jan 15, 2013 #

8 PM

Run 33:41 [1] 5.61 km (6:00 / km) +58m 5:43 / km

was sore and tired and not going to go for a run, but finally did get out for a light run to work out some of the stiffness from the weekend. Went well, felt good after.

Monday Jan 14, 2013 #

Note

Rest day - split & stacked firewood for an hour.

Sunday Jan 13, 2013 #

10 AM

Run (orienteering) 1:56:29 [2] 22.6 km (5:09 / km) +290m 4:51 / km

Spirit Park (UBC) score-O. Was great, got all but 5. Ran easy, felt good. Tired by the end. Hamstrings quite tight, particularly the left one. Probably made 6-7 min. of mistakes.

Saturday Jan 12, 2013 #

Stretching 7:00 [0]

3 PM

Run 41:46 [1] 7.67 km (5:27 / km) +31m 5:20 / km

Nice run around BCIT on the campus map.

Thursday Jan 10, 2013 #

1 PM

Run 59:58 10.25 km (5:51 / km) +231m 5:16 / km

excellent run at SFU on long course (8.8km), did 27min tempo

Wednesday Jan 9, 2013 #

4 PM

Biking (snowbike) 1:19:21 [1] 18.48 km (14.0 kph) +280m

long snowbike out cantile lake connector trail - slog up the end to the Grey mt. road. Got cold in parts at end. Tired after.

Tuesday Jan 8, 2013 #

Stretching 7:00 [0]

4 PM

Run 15:29 2.91 km (5:19 / km) +5m 5:17 / km

first interval and warmup - watch screwy.

Run 38:21 7.7 km (4:59 / km) +2m 4:58 / km

6x 3min I-pace + 3 min jog + warmdown. Watch was screwy and ran out of batteries towards end. Overall seemed easier that last week's. Ran on "random-course" on Riverdale map. Right hamstring a little tight towards end, but not nearly as bad as last week.

Sunday Jan 6, 2013 #

Stretching 7:00 [0]

1 PM

Run 1:27:08 [1] 14.42 km (6:03 / km) +201m 5:39 / km

Long run 'round the airport, Paddy's Pond map & back - went well - right hamstring a bit sore from Friday, but felt good otherwise. Seemed easier than last week's long run (probably less "slogging" this week).

Saturday Jan 5, 2013 #

Note

split firewood for 45min or an hour - tired after.

2 PM

Biking (snowbike) 49:02 [1] 8.56 km (10.5 kph) +82m

snowbike ride round quickie, r&D, then skidoo highway to midnight run(?). Fun, new poggies = toasty hands.

Friday Jan 4, 2013 #

Stretching 7:00 [0]

4 PM

Run 48:22 9.1 km (5:19 / km) +24m 5:15 / km

5x 5min cruise intervals. Not too bad, maybe went a bit hard. Right hamstring cramped up towards end. I think trying the a higher cadence has abbreviated my stride somehow.

Thursday Jan 3, 2013 #

5 PM

Biking 52:26 [1] 9.4 km (10.8 kph) +172m

5+hr of light trail good, but other trail not so good.

Tuesday Jan 1, 2013 #

Stretching 7:00 [0]

3 PM

Run 54:51 9.71 km (5:39 / km) +29m 5:34 / km

January 1 Intervals! Yahoo. Did O-intervals on Riverdale map with random controls - worked well and was much more interesting. Most trails packed, but some snow slogging. A bit "tired" from last night, but okay once run started. Hamstrings quite tight after. Intervals were hard.

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