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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Run20 17:13:53 90.23(11:27) 145.22(7:07) 1857
  Biking2 2:13:12 20.66(9.3/h) 33.25(15.0/h) 447
  Stretching2 14:00
  Total24 19:41:05 110.9 178.47 2304
  [1-5]22 19:27:05

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Saturday Aug 31, 2013 #

3 PM

Run intervals 52:20 intensity: (32:20 @1) + (20:00 @4) 9.06 km (5:47 / km) +62m 5:35 / km

Intervals from Snafu Lake - seem to go okay - was breathing very heavy.

Thursday Aug 29, 2013 #

7 PM

Biking 1:11:18 [1] 17.29 km (14.5 kph) +247m

cruise around to hula girl, hilarious, broken truck. Was quite tired and dizzy - must be big rib feed before with Land & Niki. Late evening ride, pretty low sun angle in my eyes for some times. Nice since track through.

Wednesday Aug 28, 2013 #

6 PM

Run (orienteering) 36:14 [1] 4.28 km (8:29 / km) +40m 8:06 / km

war eagle - "swim" across beaver pond. Some nice forest on other side though!

Monday Aug 26, 2013 #

7 PM

Run (hash) 54:54 [1] 7.72 km (7:07 / km) +59m 6:51 / km

Rainy hash around Marwell, very wet, finished at brewery - great run.

Sunday Aug 25, 2013 #

4 PM

Biking 1:01:54 [1] 15.97 km (15.5 kph) +200m

Nice ride around boogaloo with JP

Saturday Aug 24, 2013 #

11 AM

Run long 1:33:28 [1] 15.34 km (6:06 / km) +172m 5:46 / km

Long run around Granger with hashers.

Friday Aug 23, 2013 #

2 PM

Run intervals 51:33 intensity: (31:33 @1) + (20:00 @4) 7.74 km (6:39 / km) +266m 5:41 / km

Rainy intervals on Mt. Mac trails. Most seemed to be uphill, which is good? Ran with music - maybe that was bad - distracts you from the work, but I think I was working hard. 5x (4min I pace + 3 min jog)

Wednesday Aug 21, 2013 #

Run warm up/down 15:50 [1] 1.7 km (9:19 / km)

6 PM

Run race (orienteering) 41:53 [3] 6.05 km (6:56 / km) +107m 6:22 / km

Golden Horn - went quite well - pretty clean race.

Monday Aug 19, 2013 #

7 PM

Run (hash) 20:07 [4] 3.67 km (5:29 / km) +50m 5:08 / km

Live hash in Riverdale trying to catch Chode-de-Taint.

Sunday Aug 18, 2013 #

4 PM

Run (orienteering) 1:15:36 [1] 9.42 km (8:02 / km) +316m 6:52 / km

Ran Darren's course on Takhini Hotsprings map

Saturday Aug 17, 2013 #

12 PM

Run 54:32 [1] 10.08 km (5:25 / km) +30m 5:20 / km

10km around Riverdale with Mr. Hentai and Steve

Friday Aug 16, 2013 #

7 PM

Run (orienteering) 48:44 [1] 5.43 km (8:59 / km) +174m 7:44 / km

Run on Long Lake map in the FunZone with Hamiltoe

Thursday Aug 15, 2013 #

5 PM

Run tempo (orienteering) 53:33 intensity: (23:33 @1) + (30:00 @3) 6.3 km (8:30 / km) +203m 7:19 / km

3x10 min T + 2 min rest - while orienteering in the fun zone. had swim in lake after. nice.

Monday Aug 12, 2013 #

7 PM

Run 43:21 [1] 5.76 km (7:31 / km) +100m 6:55 / km

Riverdale hash - hot hump up the clay cliffs. Trail through murder basement.

Sunday Aug 11, 2013 #

Stretching 7:00 [0]

2 PM

Run 2:50:11 [1] 20.0 km (8:31 / km)

Run over Haeckel Hill - very hot day (`27C), but was good run. Trail up the northside was crap - would not recommend it.

Saturday Aug 10, 2013 #

4 PM

Run (orienteering) 31:18 [1] 3.33 km (9:24 / km) +47m 8:46 / km

nice , hot run on Long Lake, met Georgi and Finn at Long Lake for a swim. Awesome.

Thursday Aug 8, 2013 #

8 PM

Run 30:24 [1] 4.66 km (6:32 / km) +14m 6:26 / km

downtown spin with Rimjoy as Road Relay training.

Wednesday Aug 7, 2013 #

Run warm up/down 7:17 [3] 1.3 km (5:36 / km)

6 PM

Run race (orienteering) 43:00 [3] 5.64 km (7:38 / km) +82m 7:07 / km

Pippa's puker.

Monday Aug 5, 2013 #

7 PM

Run (hash) 50:52 [1] 7.29 km (6:59 / km) +45m 6:46 / km

Hash in Takhini West / McIntyre Creek.

Saturday Aug 3, 2013 #

Stretching 7:00 [0]

6 AM

Run 58:46 [1] 10.48 km (5:36 / km) +90m 5:23 / km

Cool run around Trondheim, Norway. felt like I had good pace all the way around.

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