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Training Log Archive: ShadowCaster

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Run20 14:35:20 78.38(11:10) 126.14(6:56) 3300257c
  Hike2 2:24:03 3.78(38:04) 6.09(23:39) 300
  Biking1 1:55:36 10.9(5.7/h) 17.54(9.1/h) 539
  Total21 18:54:59 93.06(12:12) 149.77(7:35) 4139257c
  [1-5]19 12:42:46

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Wednesday May 29, 2019 #

7 PM

Run (orienteering) 38:44 intensity: (8:05 @0) + (26:13 @1) + (4:26 @2) 3.02 km (12:49 / km) +160m 10:08 / km
ahr:132 max:157

test running next week's course. But foot pain (tendon in left foot at ankle, in front) hurt so walked it.

Monday May 27, 2019 #

6 PM

Run tempo (orienteering) 1:00:10 intensity: (14:33 @1) + (27:01 @2) + (18:05 @3) + (31 @4) 15.72 km (3:50 / km) +334m 3:28 / km
ahr:126 max:176 9c

Monday night training - partner loops with Darren at Kopper King. Ran hard, but feel run-down from the weekend's intervals.

Forgot to stop GPS when done.

cc:471

Saturday May 25, 2019 #

3 PM

Run intervals 50:42 intensity: (2:15 @0) + (12:04 @1) + (17:12 @2) + (8:18 @3) + (10:53 @4) 8.98 km (5:39 / km) +229m 5:00 / km
ahr:156 max:181

I pace intervals. Super nice hot day. Ran them on trail and went well, could make pace. But they were hard.

Thursday May 23, 2019 #

7 PM

Run (hash) 48:32 [0] 3.64 km (13:21 / km) +95m 11:48 / km

Mini-hash - just me and Santorum, Chilkooch only hare. Went to treehouse.

Wednesday May 22, 2019 #

Run race (orienteering) 59:39 [3] *** 6.5 km (9:11 / km)
15c

B-meet organized by Dave Hildes at Kopper King. Good long course, lots of tricky stuff.

Results: http://www.yukonorienteering.ca/results/2019/BMeet...
cc: 462

Monday May 20, 2019 #

7 PM

Run tempo (orienteering) 43:47 intensity: (3:30 @0) + (15:22 @1) + (6:42 @2) + (18:06 @3) + (7 @4) 6.78 km (6:28 / km) +494m 4:44 / km
ahr:150 max:175 13c

Last minute red squad training - ran Dave's Sport course - did it as threshold intervals (15 min T-pace, 3 min jog, 5min T-pace). Went well, good hard work. Went with David Bakker and Jermermy.
cc: 447

Sunday May 19, 2019 #

1 PM

Hike 2:15:56 [0] 5.61 km (24:15 / km) +235m 20:03 / km

Hike with Martin & Andrea & kids up Chilkoot Trail - went well, nice time, hot, felt tropical. Went as far as steel bridge.

Saturday May 18, 2019 #

12 PM

Run intervals 43:03 intensity: (25:33 @1) + (17:30 @3) 8.42 km (5:07 / km)

Intervals in Dyea - 2min I, 1min I, 30sec I x 5. Hard towards end, but seemed to make pace. Nice hot day.

Biking 1:55:36 [0] 17.54 km (9.1 kph) +539m

Ride up West Creek with the kids. Nice day, kids did well. Kalina crashed at end, but was a brave trooper.

Friday May 17, 2019 #

1 PM

Run 23:16 [1] 3.76 km (6:12 / km) +89m 5:33 / km

Easy recovery run in Dyea

Thursday May 16, 2019 #

6 PM

Run warm up/down 9:38 intensity: (36 @0) + (14 @1) + (48 @2) + (3:14 @3) + (4:32 @4) + (14 @5) 1.67 km (5:45 / km) +32m 5:15 / km
ahr:168 max:188

Run race (orienteering) 12:29 intensity: (9 @0) + (19 @1) + (38 @2) + (3:53 @3) + (7:13 @4) + (17 @5) 2.92 km (4:17 / km) +20m 4:08 / km
ahr:175 max:190 17c

Last sprint series race. Funny long-skinny course up the waterfront and back with double sided map (http://www.yukonorienteering.ca/results/2019/CMSsp...)

Worked on acceleration out of controls, seemed to work, did well, but Leif got me by one second!

Results: http://www.yukonorienteering.ca/results/2019/CMSsp...
cc: 434

Monday May 13, 2019 #

6 PM

Run (orienteering) 1:07:51 intensity: (22:04 @0) + (41:03 @1) + (4:44 @2) 5.32 km (12:45 / km) +200m 10:44 / km
ahr:124 max:156 15c

Red squad at Mt. Mac with no trails organized by Colin - sunny, ~15 people out! Was fun, new area, not as scrappy as feared. Tough though without trails.
cc: 417

Thursday May 9, 2019 #

6 PM

Run warm up/down 8:50 intensity: (5:46 @1) + (22 @2) + (44 @3) + (1:58 @4) 1.49 km (5:56 / km) +3m 5:52 / km
ahr:147 max:179

Run race (orienteering) 13:05 intensity: (28 @0) + (24 @1) + (27 @2) + (3:25 @3) + (8:11 @4) + (10 @5) 2.96 km (4:25 / km) +6m 4:23 / km
ahr:171 max:189 12c

Sprint Series race #4 in Riverdale.

Felt tired from yesterday and staying up too late. But race went well, was a runners course. Beat Brent by only 3 seconds!

Map: http://orienteering.ca/doma/show_map.php?user=Fore...

Results: http://www.yukonorienteering.ca/results/2019/CMSsp...


cc: 402

Wednesday May 8, 2019 #

6 PM

Run 41:23 intensity: (43 @0) + (45 @1) + (4:45 @2) + (24:37 @3) + (10:33 @4) 6.18 km (6:42 / km) +197m 5:46 / km
ahr:168 max:183 12c

First forest-O meet of the year at Long Lake SE. Kind of a runners course, felt hard, but I charged it and ran hard.

Intersting learning comparing splits with Leif, Caelen and Brent: the trails were faster than going straight through the woods.

Results: ttp://www.yukonorienteering.ca/results/2019/BMeetMay8,2019.pdf

cc: 390

Monday May 6, 2019 #

6 PM

Run (orienteering) 54:38 intensity: (25:57 @0) + (24:13 @1) + (2:14 @2) + (2:14 @3) 4.26 km (12:49 / km) +100m 11:28 / km
ahr:113 max:173 13c

Peg-O practice at Yukon College. Everyone got lost on #2, so it was kind of messed up. Everyone ran off willy-nilly. Felt tired and took it easy.
cc: 378

Sunday May 5, 2019 #

8 AM

Run 5:20 intensity: (1:27 @0) + (54 @1) + (48 @2) + (1:28 @3) + (43 @4) 0.73 km (7:17 / km) +15m 6:37 / km
ahr:143 max:177

Run race 18:14 intensity: (12 @0) + (40 @1) + (12:56 @2) + (4:26 @3) 2.97 km (6:08 / km) +109m 5:11 / km
ahr:159 max:168 28c

Crazy Farsta up and down
Okanagan Adventure Running Tournament II: OART #4 Lower Postill
cc: 321
11 AM

Run 8:29 intensity: (1:25 @0) + (6:56 @1) + (8 @2) 1.31 km (6:29 / km) +27m 5:53 / km
ahr:130 max:148

Run race 18:32 intensity: (15 @0) + (16 @1) + (5:28 @2) + (12:28 @3) + (5 @4) 3.24 km (5:43 / km) +72m 5:09 / km
ahr:165 max:175 22c

Okanagan Adventure Running Tournament II: OART #6 UBCO North

cc: 343

Run 8:50 [3] 1.26 km (6:59 / km) +33m 6:10 / km

Run race 16:44 [3] 3.18 km (5:16 / km) +67m 4:46 / km
22c

Okanagan Adventure Running Tournament II: OART #7 UBCO South
cc: 365

OART #7 UBCO South - Splits

OART #5 Academy Hill Farsta - Splits

OART #6 UBCO North - Splits

Saturday May 4, 2019 #

10 AM

Run warm up/down 7:45 intensity: (15 @0) + (6:32 @1) + (22 @2) + (36 @3) 1.34 km (5:47 / km) +74m 4:32 / km
ahr:135 max:169

Run race (orienteering) 15:57 intensity: (45 @0) + (16 @1) + (15 @2) + (6:23 @3) + (8:18 @4) 2.63 km (6:04 / km) +85m 5:13 / km
ahr:171 max:183 23c

Quarter Finals at Okanagan Adventure Running Tournament. Okanagan College Map.

Started in 2nd heat, won the heat, some smart route choice and just faster running the rest of the heat.

http://obasen.orientering.se/winsplits/online/en/d...

cc: 254

Run warm up/down 8:08 intensity: (16 @0) + (6:35 @1) + (1:17 @2) 1.32 km (6:10 / km) +15m 5:50 / km
ahr:135 max:155

Run 18:22 intensity: (9 @0) + (11 @1) + (14 @2) + (5:03 @3) + (12:14 @4) + (31 @5) 3.33 km (5:31 / km) +108m 4:45 / km
ahr:175 max:184 11c

OART #2 Becker Ridge 1 (Semifinals) - fun course.

cc: 265
1 PM

Run race 17:50 intensity: (10 @0) + (1:59 @1) + (49 @2) + (7:10 @3) + (7:37 @4) + (5 @5) 2.41 km (7:25 / km) +71m 6:27 / km
ahr:169 max:184 13c

Okanagan Adventure Running Tournament II: OART #3 Becker Ridge 2 (Finals) - screwed up end becasue I didn't realize you can go under the bridge!
cc: 278
3 PM

Hike 8:07 [3] 0.48 km (16:46 / km) +65m 10:01 / km

Run race 19:48 [3] 2.46 km (8:03 / km) +85m 6:52 / km
15c

Okanagan Adventure Running Tournament II: OART #4 Lower Postill
cc: 293

OART #2 Becker Ridge 1 (Semifinals) - Splits

OART #4 Lower Postill - Splits

OART #1 Okagan College Vernon (Quarters) - Splits

OART #3 Becker Ridge 2 (Finals) - Splits

Friday May 3, 2019 #

10 AM

Run 1:38:47 intensity: (2:07 @0) + (25:53 @1) + (1:01:25 @2) + (9:22 @3) 10.7 km (9:14 / km) +427m 7:42 / km
ahr:151 max:173 17c

great pre-run on the Sage Stomp course 8 (vetting) - so nice and open grass lands. Last time I was here was when I was 18 and it was the 1990 COCs! It was way hotter then and I remember it being very loose, scrabbly rock. This time nice open grass lands, epic legs, all good!

cc: 231

Wednesday May 1, 2019 #

5 PM

Run warm up/down 11:58 intensity: (1:05 @0) + (8:50 @1) + (2:03 @2) 2.03 km (5:54 / km) +98m 4:45 / km
ahr:137 max:160

Run race 24:49 intensity: (16 @0) + (42 @1) + (1:16 @2) + (4:24 @3) + (15:34 @4) + (2:37 @5) 5.61 km (4:26 / km) +57m 4:13 / km
ahr:175 max:186

2019 spring virtual race - Zombies, Run! New Oban Express.

Ran from Walmart to Yukon Energy along the tracks. Was trying to make 21:30 (vdot 46), but time was 21:06 - hooray! only 10seconds slower than my 2016 PB. Had strong tailwind through. First half was easy. Got hard at end. problem is the app was about 400+ m off. happy none the less that I beat my goal. Confrims my V02max.

Results: https://zombiesrungame.com/zombielink/races/8/

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