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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Run17 12:36:11 76.58(9:52) 123.24(6:08) 2181
  Biking5 3:40:04 30.69(8.4/h) 49.38(13.5/h) 765
  Total22 16:16:15 107.26(9:06) 172.63(5:39) 2946
  [1-5]21 12:48:12

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Thursday Jan 31, 2019 #

5 PM

Run tempo 45:28 intensity: (38 @0) + (1:18 @1) + (5:25 @2) + (20:17 @3) + (15:00 @4) + (2:50 @5) 8.38 km (5:26 / km) +85m 5:10 / km
ahr:175 max:197

25min tempo pace. Cold, went well, but HRM is shown crazy high heart rate. Something is wacky with it.

Monday Jan 28, 2019 #

6 PM

Run intervals 43:31 intensity: (10:49 @0) + (10:43 @1) + (13:40 @2) + (8:19 @3) 7.88 km (5:31 / km) +51m 5:21 / km
ahr:151 max:181

7x 3min I-pace. Run back from airport after dropping of truck for Georgi. Last few were very hard and am very tired after. It was hard!

Sunday Jan 27, 2019 #

5 PM

Biking (snowbike) 44:01 intensity: (7:42 @0) + (26:43 @1) + (9:36 @2) 7.09 km (9.7 kph) +153m
ahr:141 max:165

Snobike ride at Mt. Mac while Finn is swimming. Trails soft, so some work, but some fun stuff too. Hilly there!

Saturday Jan 26, 2019 #

4 AM

Run 20:07 intensity: (17:47 @0) + (1:43 @1) + (37 @2) 2.83 km (7:06 / km) +82m 6:13 / km
ahr:124 max:162

6am run in Ixtapa to 1) see Venus and Jupiter close in morning sky (cool!, lots of stars, near Scorpio) and 2) get the "Early Riser" badge in GarminConnect. Ran on the beach. Was sore/slow--definitely a recovery run!

Friday Jan 25, 2019 #

7 AM

Run long 1:15:00 intensity: (3:51 @0) + (46:55 @1) + (15:41 @2) + (8:33 @3) 12.5 km (6:00 / km) +281m 5:24 / km
ahr:149 max:180

Long run in Ixtapa + 10min T-pace. Went well, felt heavy/slow at first, then okay...long runs seem easy. Tpace at end went good too, got going faster (limited by HR zone) Heat didn't seem to inhibit.

Wednesday Jan 23, 2019 #

8 AM

Run tempo 40:03 intensity: (49 @0) + (10:01 @1) + (18:19 @2) + (9:39 @3) + (1:15 @4) 7.38 km (5:26 / km) +209m 4:45 / km
ahr:161 max:185

20min T-pace in Ixtapa heat. Frist 15min went well, made pace easily. Last 5 min HR spiked and didn't make pace. Strange.

Tuesday Jan 22, 2019 #

7 AM

Biking 1:14:42 [0] 18.52 km (14.9 kph) +377m

Nice bike ride on bike path to Playa Linda, great swimming, then ride back through the jungle. With Georgi and Finn. Some sunburn, but not so bad.
2 PM

Biking 28:01 intensity: (20:34 @0) + (7:26 @1) + (1 @3) 8.34 km (17.9 kph) +101m
ahr:115 max:145

Late afternoon quick spin with Georgi up to top of hill/bike path between Zijwa and Ixtapa. Warm, nice ride, fast down hill.

Monday Jan 21, 2019 #

7 AM

Run intervals 42:29 intensity: (44 @0) + (14:05 @1) + (16:28 @2) + (11:05 @3) + (7 @4) 7.65 km (5:33 / km) +79m 5:17 / km
ahr:159 max:184

4x5min at 5km pace. Last one was hard. In Ixtapa on the bike path. Very hot.

Sunday Jan 20, 2019 #

9 AM

Run 31:08 [1] 5.44 km (5:43 / km) +157m 5:00 / km

First run in Ixtapa. Found nice bike path heading back to Zija. Hot, ~28C, but good. Forgot HRM.

Friday Jan 18, 2019 #

12 PM

Run long 1:23:30 intensity: (8:07 @0) + (55:58 @1) + (19:25 @2) 12.97 km (6:26 / km) +266m 5:50 / km
ahr:145 max:167

Long run around upper riverdale. Went better than last time (easier and no chafing!)

Wednesday Jan 16, 2019 #

7 PM

Run tempo 38:23 intensity: (41 @0) + (13:14 @1) + (13:17 @2) + (11:11 @3) 6.97 km (5:30 / km) +93m 5:10 / km
ahr:160 max:177

2x12 min T-pace at Copper Ridge while Finn was at piano lessons.

Monday Jan 14, 2019 #

6 PM

Run intervals 37:20 intensity: (2:04 @0) + (16:17 @1) + (11:10 @2) + (7:37 @3) + (12 @4) 6.9 km (5:24 / km) +59m 5:11 / km
ahr:154 max:184

3x 3-2-1s - went well, made paces easy. Funny how it is easier without longjohns and 5 shirts.

Sunday Jan 13, 2019 #

4 PM

Biking (snowbike) 41:38 intensity: (22:19 @0) + (19:19 @1) 8.49 km (12.2 kph) +109m
ahr:126 max:152

Bit of a tired ride after yesterday's long run.

Saturday Jan 12, 2019 #

5 PM

Run long 1:23:20 intensity: (54 @0) + (47:06 @1) + (23:39 @2) + (10:57 @3) + (44 @4) 12.21 km (6:50 / km) +292m 6:06 / km
ahr:155 max:187

Tried to do one of the "Courses" I found on Garmin (I think it is Rob R.'s since it starts at WCB). He did it in 1hr 1min! Ha, I was way overtime. Longest run in a long time none the less.

Friday Jan 11, 2019 #

5 PM

Run 29:51 intensity: (2:54 @0) + (26:57 @1) 3.99 km (7:29 / km) +100m 6:39 / km
ahr:137 max:149

Thursday Jan 10, 2019 #

5 PM

Run tempo 40:16 intensity: (34 @0) + (2:07 @1) + (16:34 @2) + (21:01 @3) 7.09 km (5:41 / km) +66m 5:26 / km
ahr:168 max:182

2x10min T-pace - hard go at -25C. Did it though, not fast with all those clothes.

Monday Jan 7, 2019 #

5 PM

Biking 31:42 intensity: (8:46 @0) + (22:49 @1) + (7 @3) 6.94 km (13.1 kph) +25m
ahr:128 max:147

Cold snowbike @-26C, but all good with my silly army cheek-protector! Rode along the river to checkout freezeup progress.

Sunday Jan 6, 2019 #

10 AM

Run 37:13 intensity: (23 @0) + (14:44 @1) + (18:23 @2) + (2:36 @3) + (1:07 @4) 4.92 km (7:34 / km) +180m 6:24 / km
ahr:157 max:188

-25C run up at biathlon. Was kind of hard, even through I was trying to take it easy. Lots of clothes.

Saturday Jan 5, 2019 #

2 PM

Run intervals 30:57 intensity: (2:20 @0) + (8:44 @1) + (9:38 @2) + (7:40 @3) + (2:35 @4) 5.68 km (5:27 / km) +74m 5:07 / km
ahr:157 max:190

1st set of intervals in a long time. Hard, especially at -20, all the clothes makes things slow. But I did achieve the paces I hoped to hit, so that is good.

Friday Jan 4, 2019 #

6 PM

Run 30:20 intensity: (42 @0) + (10:49 @1) + (13:23 @2) + (5:26 @3) 5.31 km (5:43 / km) +82m 5:18 / km
ahr:158 max:180

Okay, trying to run seriously now. Didn't sleep well last night.

Tuesday Jan 1, 2019 #

11 AM

Run 47:15 intensity: (20:43 @0) + (26:32 @1) 5.15 km (9:11 / km) +27m 8:57 / km
ahr:123 max:144

New Years Day "hash run" - an Millennium Loop, right around 0C, strong south winds.

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