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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Run17 14:33:29 82.82(10:33) 133.29(6:33) 1351
  Stretching3 19:00
  Total20 14:52:29 82.82 133.29 1351
  [1-5]18 13:37:14

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Thursday Jul 31, 2014 #

Stretching 5:00 [0]

Wednesday Jul 30, 2014 #

Run warm up/down 11:41 [1] 1.74 km (6:43 / km)

6 PM

Run race (orienteering) 47:02 intensity: (31 @0) + (5 @1) + (5:56 @2) + (19:33 @3) + (20:57 @4) 5.76 km (8:10 / km) +75m 7:40 / km
ahr:177 max:188

rainy b-meet at Copper King. Went very well - stayed focused, didn't feel I was running too hard, but seemed to move pretty fast. Was fun race. 5.4km. Passed Trevor, Kendra and Caelan out in the woods which was kind of neat.

splits at: http://www.attackpoint.org/racesplits.jsp?raceid=1...

Expert - Splits

Monday Jul 28, 2014 #

Run (hash) 45:00 [3] 4.4 km (10:14 / km)

setting the hash with UFO that no one came to.

Saturday Jul 26, 2014 #

5 PM

Run intervals 39:33 intensity: (1:14 @0) + (17:20 @1) + (8:25 @2) + (9:00 @3) + (3:34 @4) 7.73 km (5:07 / km) +82m 4:52 / km
ahr:157 max:183

intervals at Kusawa Lake.

Thursday Jul 24, 2014 #

7 PM

Run (hash) 1:05:43 intensity: (26:33 @0) + (36:54 @1) + (2:16 @2) 6.88 km (9:33 / km) +39m 9:18 / km
ahr:126 max:166

riverdale hash from Sarah Crane's. Bonfire at Chode-de-Taint's after.

Wednesday Jul 23, 2014 #

6 PM

Run intervals (orienteering) 47:51 intensity: (3:34 @0) + (28:22 @1) + (13:28 @2) + (2:27 @3) 6.8 km (7:02 / km) +60m 6:44 / km
ahr:149 max:179

orietneering training - tried to do intervals in the bush - was super dizzy (just ate dinner before) so was kind of a bust.

Monday Jul 21, 2014 #

7 PM

Run tempo (orienteering) 47:13 intensity: (22 @0) + (12:38 @1) + (20:55 @2) + (11:06 @3) + (2:12 @4) 6.32 km (7:28 / km) +53m 7:10 / km
ahr:163 max:183

training at Golden horn. made mistakes - ran hard.

Sunday Jul 20, 2014 #

2 PM

Run long 1:35:04 intensity: (5:12 @0) + (1:19:54 @1) + (9:58 @2) 16.21 km (5:52 / km) +271m 5:25 / km
ahr:143 max:168

ran Lorne Mt. Misadventure run backwards - went quite well.

Thursday Jul 17, 2014 #

5 PM

Run intervals 51:58 intensity: (3:07 @0) + (15:59 @1) + (20:01 @2) + (8:39 @3) + (4:12 @4) 7.66 km (6:47 / km) +144m 6:12 / km
ahr:158 max:184

Monday Jul 14, 2014 #

7 PM

Run (orienteering) 46:55 intensity: (19 @0) + (9:50 @1) + (17:47 @2) + (17:47 @3) + (1:12 @4) 6.01 km (7:48 / km) +116m 7:07 / km
ahr:165 max:182

rainy spur-gully practice at MacPherson - fun to be doing real orienteering again. Ran hard, made lots of mistakes.

Saturday Jul 12, 2014 #

Run 40:00 [1] 5.0 km (8:00 / km)

setting the hash run for Jonathan's wedding

Thursday Jul 10, 2014 #

7 PM

Run (hash) 41:53 intensity: (11:12 @0) + (30:41 @1) 5.07 km (8:15 / km) +66m 7:45 / km
ahr:133 max:154

Push in the Bush's Hillcrest hash - biked up and back on pink onespeed bike.

Wednesday Jul 9, 2014 #

6 PM

Run race (orienteering) 28:46 [4] 5.58 km (5:09 / km) +65m 4:52 / km

PNE event - started too hard because it was a sprint map - but it was 5km course, so died halfway round.

Sunday Jul 6, 2014 #

1 PM

Run long 1:20:27 intensity: (34 @0) + (1:01:55 @1) + (17:58 @2) 14.55 km (5:32 / km) +129m 5:18 / km
ahr:152 max:169

Long run from Glenora ferry to farm in Picton. Headwinds and full belly from family pick-nick. Also a bit tired from intervals yesterday.

Saturday Jul 5, 2014 #

Stretching 7:00 [3]

7 AM

Run 1:12:35 intensity: (3:14 @0) + (25:54 @1) + (17:35 @2) + (24:26 @3) + (1:26 @4) 13.39 km (5:25 / km) +126m 5:11 / km
ahr:158 max:184

6x 1km T-pace + 6x 200m R - hot morning in Picton. Ran tracks, then up McCauley Mt & back. Record longest run (according to the GPS watch)

Thursday Jul 3, 2014 #

2 PM

Run 40:45 intensity: (1:05 @0) + (37:31 @1) + (2:09 @2) 7.66 km (5:19 / km) +35m 5:12 / km
ahr:145 max:162

run down tracks & back through Picton. did 6 sets of strides as well. Warm, but not overly hot.

Wednesday Jul 2, 2014 #

Stretching 7:00 [0]

2 PM

Run intervals 1:11:03 intensity: (6:18 @0) + (25:43 @1) + (21:00 @2) + (16:30 @3) + (1:32 @4) 12.53 km (5:40 / km) +90m 5:28 / km
ahr:154 max:182

intervals in picton - hot, but went okay.

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