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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Run13 9:50:33 49.44(11:57) 79.57(7:25) 1011
  Biking1 3:00:00 21.75(7.2/h) 35.0(11.7/h)
  Stretching1 7:00
  Total14 12:57:33 71.19 114.57 1011
  [1-5]14 12:50:33

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Wednesday Oct 30, 2013 #

Run race (orienteering) 33:29 [4] 5.5 km (6:05 / km)

WET in downtown Vancouver - was fun, but almost arrived late.

Monday Oct 21, 2013 #

7 PM

Run (hash) 34:15 [1] 3.43 km (10:00 / km) +28m 9:36 / km

Hameltoe's run around Scout Lake.

Sunday Oct 13, 2013 #

Run warm up/down 12:18 [1] 0.87 km (14:04 / km)

10 AM

Run race (orienteering) 1:51:42 [3] 14.11 km (7:55 / km) +405m 6:55 / km

COC '13 Long in Hamilton on Mineral Springs Map. Went okay, pretty clean except getting controls out of order - perhaps lost 5min to that?

+did better at planning & reinforcing the plan
+better at focusing on the plan leaving the controls
NI: pay attention to order/numbering of controls!

Physically was hard and I didn't feel that fast.

Long Course 10 - Splits

Saturday Oct 12, 2013 #

Run warm up/down 16:52 [1] 2.33 km (7:14 / km)

Stretching 7:00 [0]

11 AM

Run race (orienteering) 57:42 [3] 5.94 km (9:43 / km) +146m 8:39 / km

COC 2013 Middle on Mineral Springs Map, Hamilton. Perhaps worst race ever. Forest very nice, but hilly and hard time judging distance, etc.

+good planning towards end
+did better looking up toward the end.
NI - slow slow on short legs, need better planning on short legs. Add "extra" things to strengthen plan.

Planning score: 2.8 :-(

Distance estimated 'cause GPS crapped out.

Middle Course 10 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

Run warm up/down 15:45 [1] 1.83 km (8:36 / km)

11 AM

Run (orienteering) 32:00 [1] 3.37 km (9:29 / km) +142m 7:50 / km

Run on model map - very nice open woods - steep country though. Was quite fun. Got burrs everywhere!
5 PM

Run race (orienteering) 18:04 [4] 3.89 km (4:39 / km) +1m 4:38 / km

COC Sprint in Hamilton on McMaster - seemed to go well....should do proper analysis.

Sprint Course 5b - Splits

Wednesday Oct 9, 2013 #

Biking 3:00:00 [1] 35.0 km (11.7 kph)

Bike ride down Sherbourne street and back up through Don Valley on Ken's bike. Uncomfortable seat, lots of bump-bump from tires.

Monday Oct 7, 2013 #

7 PM

Run (hash) 1:21:02 [1] 8.89 km (9:07 / km) +15m 9:02 / km

Run with Hogtown Hash at Young and Eglinton.

Sunday Oct 6, 2013 #

5 PM

Run long 1:18:17 [1] 14.43 km (5:25 / km) +31m 5:22 / km

Long run down Don Valley. Nice, but smelt like sewage. Got very sweaty, and felt somewhat tired.

Saturday Oct 5, 2013 #

3 PM

Run 51:14 intensity: (34:44 @1) + (12:00 @4) + (4:30 @5) 9.1 km (5:38 / km) +64m 5:27 / km

Intervals in Don Mills - 4x200R, 3 x 1km I, 1x400R. Wasn't as hard as last week's, but still cut off the last 400. 200's and I pace seemed to go well. Maybe pavement helps.

Wednesday Oct 2, 2013 #

8 PM

Run warm up/down (orienteering) 47:53 intensity: (22:53 @1) + (25:00 @3) 5.87 km (8:09 / km) +179m 7:04 / km

tough "tempo" run up to top of Magnussen map & then back down.

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