Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Run21 18:50:12 83.45(13:33) 134.3(8:25) 1255151c
  Hike3 3:25:35 5.7(36:04) 9.17(22:25) 204
  Biking1 42:20 6.9(9.8/h) 11.1(15.7/h) 74
  Total25 22:58:07 96.05(14:21) 154.57(8:55) 1532151c
  [1-5]23 16:33:04

«»
2:21
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Thursday Aug 30, 2018 #

6 PM

Run 34:31 [1] 4.46 km (7:44 / km) +114m 6:52 / km

Re-setting trail for hash.

Run 1:46:43 [0] 7.97 km (13:23 / km) +304m 11:15 / km

trail for #300 hash!!!

Wednesday Aug 29, 2018 #

7 PM

Run 1:32:52 intensity: (42:28 @0) + (46:21 @1) + (4:03 @2) 7.83 km (11:51 / km) +344m 9:43 / km
ahr:125 max:161

Setting first part of #300 hash

Monday Aug 27, 2018 #

6 PM

Biking 42:20 [1] 11.1 km (15.7 kph) +74m

Bike ride with Finn around lower Riverdale. He liked the ride at the end.

Sunday Aug 26, 2018 #

1 PM

Hike 1:34:57 [0] 4.06 km (23:24 / km)

Hike up hill beside Mt. Sima with Georgi and Finn.

Friday Aug 24, 2018 #

Run race (orienteering) 35:38 [3] *** 4.5 km (7:55 / km)
21c

COC Middle. Light rain, had late start. Went well, ran pretty much clean. A fun course! Pretty happy with it, good way to end the week.

GPS didn't work, so no track.
Map: http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Results: a-mg5.mail.yahoo.com/neo/launch?.rand=3v3b5c1mgkkj...

COC Middle - C-11 - Splits

Thursday Aug 23, 2018 #

Run warm up/down 6:59 [1] 0.91 km (7:40 / km)

10 AM

Run race (orienteering) 1:43:07 intensity: (19 @0) + (13:48 @1) + (1:14:38 @2) + (14:22 @3) 12.59 km (8:11 / km)
ahr:163 max:178 20c

COC Long. It was a slog, but went mostly well. Missed 1 and 3. Had a hard time figuring up from down. Area felt totally new. But won overall.

Map: http://orienteering.ca/doma/show_map.php?user=Fore...
Results: http://yukonorienteering.ca/naoc2018/results_stati...

COC Long - C-10 - Splits

Tuesday Aug 21, 2018 #

Run warm up/down 9:49 [1] 1.52 km (6:28 / km)

10 AM

Run race (orienteering) 19:12 intensity: (30 @0) + (1:22 @1) + (9:22 @2) + (7:58 @3) *** 3.41 km (5:38 / km)
ahr:166 max:179 15c

NAOC 2018 Sprint in Carcross. Went well at first. First few controls were confusing so tight there in Carcross Commons. But then got lost in the woods at control 12. Dove into the woods too fast and did not have a good plan. Bumbled in circles for at least 2-3 minutes, even climbing the hill behind 14.

Map: http://orienteering.ca/doma/show_map.php?user=Fore...
Results: http://yukonorienteering.ca/naoc2018/results_stati...

Course was nice as there was no trixy stuff. Lots of clearly marked crossing points, OOB in the forest well marked with tape, etc.

Got to use SI-Air for the first time which was really fun, although I manually punched for the first 2-3 controls none the less.
1 PM

Run race (orienteering) 32:41 intensity: (10:34 @0) + (2:52 @1) + (19:15 @2) *** 3.47 km (9:25 / km)
ahr:142 max:171 16c

HPP Fundriaser race - big score-O: was fun with big mass start. Was feeling quite tired though. Blocked Robbie Graham at GO control which was fun.

Map: http://orienteering.ca/doma/show_map.php?user=Fore...
Results: http://yukonorienteering.ca/naoc2018/include/hpp/H...

Sunday Aug 19, 2018 #

Run warm up/down 10:00 [1] 0.83 km (12:03 / km)

Run 45:00 [1] 5.0 km (9:00 / km)

putting out controls late at night for the relay.
11 AM

Run race (orienteering) 48:38 intensity: (13 @0) + (31 @1) + (19:20 @2) + (27:39 @3) + (55 @4) 5.23 km (9:18 / km)
ahr:172 max:189 18c

NAOC Middle at Lewes Lake. Ran M21. Was much more hilly / physical than expected. Ran pretty clean, but felt very slow and cautious. Couldn't really charge up hills nor run fast because of caution.

But in hindsight, was pretty good since I used blow-up on middles. So this was actually pretty good for me. Was 11th in M21.

Results: http://yukonorienteering.ca/naoc2018/results_stati...
Map: http://orienteering.ca/doma/show_map.php?user=Fore...




NAOC Middle & WRE - C-11 - Splits

Saturday Aug 18, 2018 #

Run warm up/down 16:57 [1] 2.5 km (6:47 / km)

10 AM

Run race 1:22:20 intensity: (9:35 @0) + (15:13 @1) + (20:39 @2) + (29:04 @3) + (7:49 @4) *** 8.9 km (9:15 / km)
ahr:162 max:187 19c

NAOC Long. Ran M35 on new Croucher Creek map. Went well, nice long epic legs, super nice forest. Much of it was flat, but that was okay. Some "scary" controls, especially #17 at the end.

Ended up 1st. My first gold at a National/NA event since I was 19.

Interesting in the splits I was not winning many splits, but in the end had an 8min lead.

Results: http://yukonorienteering.ca/naoc2018/include/naoc_...

Map: http://orienteering.ca/doma/show_map.php?user=Fore...
Routegadget: http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

GPS watch got stopped a few times, so route isn't totally complete.

NAOC Long & WRE - C-10 - Splits

Friday Aug 17, 2018 #

1 PM

Run (orienteering) 17:51 intensity: (21 @0) + (3:04 @1) + (11:41 @2) + (2:45 @3) 2.32 km (7:42 / km)
ahr:161 max:177 13c

NAOC model. Felt really good out there. Ran on 1:15k version - so nice.

Monday Aug 13, 2018 #

6 PM

Run 37:52 intensity: (2:18 @0) + (30:28 @1) + (5:06 @2) 6.06 km (6:15 / km)
ahr:140 max:161

Supposed to be easy run, but really struggled and felt quite tired. Guess I am still recovering.

Saturday Aug 11, 2018 #

2 PM

Run long (orienteering) 1:11:08 intensity: (4:55 @0) + (53:22 @1) + (12:51 @2) 8.93 km (7:58 / km)
ahr:143 max:167

Long run to go check out the rock gardens. Misjudged the distance and ended up going too long. Tried to take it easy.

Friday Aug 10, 2018 #

5 PM

Hike 31:20 intensity: (27:46 @0) + (3:34 @1) 3.38 km (9:17 / km)
ahr:109 max:150

Hard "walk" in heavy rain. Was a fun adventure.

Thursday Aug 9, 2018 #

7 PM

Run 1:08:42 [1] 5.82 km (11:48 / km)

Pussy Boots Underground Adventure hash run through Mt. Mac culvert. Great idea! Tried to run faster to keep up the pace.

Monday Aug 6, 2018 #

6 PM

Run (orienteering) 1:02:31 intensity: (1:23 @0) + (42:18 @1) + (18:50 @2) 8.94 km (7:00 / km) +218m 6:14 / km
ahr:150 max:167 11c

Long training at researh forest.

Sunday Aug 5, 2018 #

Run long 1:35:19 [1] 16.0 km (5:57 / km)

long run at M'Clintock Road / Marsh Lake. Ran fairly hard. Right leg (hamstring) stiff. Didn't stretch after.

Saturday Aug 4, 2018 #

11 AM

Hike 1:19:18 [0] 1.74 km (45:38 / km) +204m 28:45 / km

Hike with kids up the ridge at Marsh Lake.
5 PM

Run 45:34 intensity: (3:13 @0) + (42:08 @1) + (13 @2) 8.35 km (5:27 / km) +39m 5:20 / km
ahr:136 max:156

Run at Marsh Lake with 8x 100 m strides. Watch died

Thursday Aug 2, 2018 #

7 PM

Run 1:00:33 [3] 4.53 km (13:22 / km) +129m 11:42 / km

Wednesday Aug 1, 2018 #

6 PM

Run race (orienteering) 26:15 intensity: (30 @0) + (4:02 @1) + (16:11 @2) + (4:22 @3) + (1:10 @4) 4.23 km (6:13 / km) +107m 5:31 / km
ahr:163 max:187 18c

Craig's timed score-O at Research Forest. was fun, but didn't get full points because some controls were worth zero pts :-(

« Earlier | Later »