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

Training Log Archive: ShadowCaster

In the 31 days ending May 31, 2021:

activity # timemileskm+m
  Biking9 23:17:16 155.59(6.7/h) 250.4(10.8/h) 3336
  Run14 10:33:42 46.84(13:32) 75.38(8:24) 197095c
  Total23 33:50:58 202.43(10:02) 325.78(6:14) 530795c
  [1-5]18 12:36:01

«»
6:27
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday May 30, 2021 #

2 PM

Run 48:40 intensity: (1:15 @0) + (13:53 @1) + (21:23 @2) + (10:40 @3) + (1:29 @4) 6.02 km (8:05 / km) +157m 7:09 / km
ahr:152 max:179 21c

Re-run of COC'18 course 11 middle at Miles Canyon map. Nice to be out in forest with some heat in the air! Great run. Did 6x hard intervals, well tried to, often limited by my navigating speed.

cc: 106

Saturday May 29, 2021 #

10 AM

Biking 2:28:20 [0] 23.45 km (9.5 kph) +300m

1st half of day 2 Cowley Lake gravel tour with Georgi, Robyn & JP. Yukon Motorcycle Park to Winterlong. Good tailwinds all the way. Nice cruise around Golden Horn trails, good crusing along tracks behind Wolf Creek.

Biking 1:05:10 [0] 12.66 km (11.7 kph) +179m

2nd half of day 2 Cowley Lake gravel tour with Georgi, Robyn & JP. Winterlong to Riverdale.

Friday May 28, 2021 #

9 AM

Biking 6:27:00 [0] 53.88 km (8.4 kph) +1020m

Day 1 of Cowley Lake gravel tour.

Wednesday May 26, 2021 #

7 PM

Run 59:39 intensity: (1:38 @0) + (7:31 @1) + (7:27 @2) + (28:30 @3) + (13:08 @4) + (1:25 @5) 8.44 km (7:04 / km) +194m 6:20 / km
ahr:165 max:188 16c

Biathlon Orineteering - 1hr score-o.

Shot 5 times (prone on standing targets), cleaned 'em all.

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

Results: https://yukonorienteering.ca/results/2021/2021-05-...

cc: 85

Tuesday May 25, 2021 #

5 PM

Run 35:04 [3] 4.24 km (8:17 / km) +94m 7:27 / km

Sunday May 23, 2021 #

11 AM

Biking 2:13:53 [0] 24.59 km (11.0 kph) +346m

Gravel tour ride with Georgi and Finn through Tarahne Gulch, then down to Atlin and back. Saw 2 black bears. Nice ride, mostly sunny. Lots of trees down and snow in Tarahne gulch - met up with some ATVers who were cutting it open.

Saturday May 22, 2021 #

11 AM

Biking 1:15:47 [1] 10.63 km (8.4 kph) +199m

Ride with Georgi from MacDonald Lake up valley, but road was snowy and ended up turning back. Quite muddy and wet too. Will have to try it again next year when it is drier. Looks interesting to head up the valley.

Wednesday May 19, 2021 #

7 PM

Run race (orienteering) 47:46 intensity: (46 @1) + (13:12 @2) + (16:23 @3) + (16:52 @4) + (33 @5) 6.16 km (7:45 / km) +200m 6:40 / km
ahr:169 max:185 11c (sick)

First Real Orienteering race of the year - Long Lake SE, nice sunny evening, lots of great open forest. Pretty much was a Long course and approached it with that kind of pace. Ran out of gas half way through and walked all the hills. My cold is still plaguing and taking it out of me.

Good race against Emma and Leif.

Splits:

1 - 3:00 (3:00)
2 - 2:04 (5:04)
3 - 0:47 (5:51)
4 - 1:29 (7:20)
5 - 9:02 (16:22)
6 - 4:54 (21:16) starting to run out of gas
7 - 2:52 (24:08)
8 - 7:33 (31:33) really out of gas
9 - 4:12 (35:53)
10 - 10:06 (45:59)
11 - 1:40 (47:39)
F - 0:06 (47:45)

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

cc: 69

Monday May 17, 2021 #

3 PM

Biking 1:06:44 [0] 15.35 km (13.8 kph) +161m

Little afternoon tour when the sun came out after the rain. Stayed home from work, have a nasty cold and sick.

Saw field of crocus, fox stretched out drying off, and a big beaver.

Sunday May 16, 2021 #

Note
(sick)

sick day

Saturday May 15, 2021 #

2 PM

Biking 1:13:30 intensity: (55:50 @0) + (17:04 @1) + (36 @2) 19.05 km (15.6 kph) +301m
ahr:111 max:148

Just out for a spin on my new bike. Mixed weather, but still nice - fields of crocuses.

Friday May 14, 2021 #

6 PM

Run 27:18 intensity: (45 @0) + (59 @1) + (4:37 @2) + (10:08 @3) + (10:39 @4) + (10 @5) 4.44 km (6:09 / km) +107m 5:29 / km
ahr:168 max:188 10c

Time trial practice at YukonU - cool, but nice sunny night. Fun course set by Sabine.

cc: 58

Thursday May 13, 2021 #

7 PM

Run 1:06:34 intensity: (41:09 @0) + (20:43 @1) + (4:42 @2) 4.97 km (13:24 / km) +166m 11:29 / km
ahr:112 max:159

Hillcrest Art Tour hash. Crazy that the bowl is totally flooded!

Wednesday May 12, 2021 #

6 PM

Run warm up/down 10:03 intensity: (48 @0) + (7 @1) + (17 @2) + (3:35 @3) + (5:10 @4) + (6 @5) 1.82 km (5:32 / km) +39m 5:00 / km
ahr:168 max:192

Run race (orienteering) 14:37 intensity: (12 @0) + (13 @1) + (19 @2) + (3:15 @3) + (8:00 @4) + (2:38 @5) 3.04 km (4:49 / km) +39m 4:31 / km
ahr:178 max:193 14c

Sprint race at Takhini. Went well, but Emma got me by just 4 seconds!

Running felt fast & light - better than last week.

cc: 48

Tuesday May 11, 2021 #

7 PM

Run 23:51 intensity: (3:57 @0) + (12:44 @1) + (7:10 @2) 2.5 km (9:33 / km) +73m 8:20 / km
ahr:135 max:159

recovery run testing MapRun6 up near the cemetery. Forest totally clear. Was quite dizzy - I am sure it is because I ate dinner before.

Sunday May 9, 2021 #

1 PM

Biking 1:28:18 intensity: (52:51 @0) + (35:27 @1) 18.35 km (12.5 kph) +377m
ahr:117 max:146

Rainy tour ride to Winterlong via Copper Haul Rd. Snowy, muddy mess coming down TCT from Copper Ridge - almost riding down creeks it felt like. Thank goodness I wore my neoprene socks!

Fun trip.

Biking 1:11:26 intensity: (48:24 @0) + (23:02 @1) 15.71 km (13.2 kph) +183m
ahr:114 max:141

Return ride from Winterlong via Miles Canyon. Felt dizzy after my beer for most of the ride. Should have had more food on board. Nice to ride the "rail trail" behind Utah. And intersting to see the canyon and lake water levels lower. They were even spilling at the dam!

Saturday May 8, 2021 #

2 PM

Run 58:39 [0] 4.96 km (11:49 / km) +130m 10:27 / km

setting the second half of the shiggy hash (forgot to turn on watch for the first half).
6 PM

Run 1:30:54 intensity: (43:42 @0) + (45:22 @1) + (1:50 @2) 7.15 km (12:43 / km) +170m 11:22 / km
ahr:119 max:154

Shiggy hash! Overcast night, but lots of fun.

Friday May 7, 2021 #

6 PM

Run tempo (orienteering) 1:04:25 intensity: (8:36 @0) + (27:03 @1) + (17:51 @2) + (8:55 @3) + (2:00 @4) 8.14 km (7:55 / km) +299m 6:41 / km
ahr:145 max:183

Red squad practice on Long Lake SE map - tried to do threshold intervals. Was great to be out on the forest map. Felt my legs were limiting factor to running.

Wednesday May 5, 2021 #

6 PM

Run warm up/down 9:13 intensity: (1:25 @0) + (1:52 @1) + (5:00 @2) + (56 @3) 1.81 km (5:06 / km) +31m 4:42 / km
ahr:144 max:168

Run 19:15 intensity: (1:20 @1) + (1:31 @2) + (1:46 @3) + (12:56 @4) + (1:42 @5) 4.14 km (4:39 / km) +38m 4:26 / km
ahr:175 max:186 23c

First O race of the year! Long "sprint" downtown on Erik's funny long-skinny map. Went well, paced myself well I think in spite of having residual fatigue from the weekend (did not feel fast). Close race with Emma winning and being only a few seconds ahead of Lief.

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

Results: https://yukonorienteering.ca/results/2021/Results,...

cc: 34

Tuesday May 4, 2021 #

5 PM

Biking 1:23:51 intensity: (18:15 @0) + (1:00:54 @1) + (4:42 @2) 15.43 km (11.0 kph) +247m
ahr:129 max:159

Disaster ride trying to scope out trails at Crestview and on east side of road between Cousins and Whistle Bend. Took bus up to Crestview. Trails snowy, but Cutty worked well on single track - I am impressed! Pushed a lot of snow. Then went to Crestview Lagoon, found trail all snowed in. Then Mcauley Creek is all flooded with beaver dams! Had to carry bike over that. Thank goodness it is very light. Then push on walker trail back up. Then the trail I wanted was totally snow and mud covered. Then huge mud lake at former Porter Creek lagoons--finally got out to Whistle Bend.

What a bust! supposed to be a 40 min ride. But very happy with the bike, I never expected it to be so versatile.

Biking 7:52 intensity: (1:05 @0) + (6:47 @1) 2.22 km (16.9 kph) +1m
ahr:128 max:138

Monday May 3, 2021 #

6 PM

Run 26:54 intensity: (3:52 @0) + (15:39 @1) + (7:15 @2) + (8 @3) 3.6 km (7:29 / km) +78m 6:45 / km
ahr:136 max:164

Sunday May 2, 2021 #

9 AM

Biking 3:15:25 intensity: (2:08:17 @0) + (1:04:46 @1) + (2:22 @3) 39.07 km (12.0 kph) +24m
ahr:108 max:139

Awesome ride with Georgi down Kusawa Lake. A bit rough, but some smooth parts too. Great sun, very light wind that made the trip home easier. At the narrows went to the east side to go around open water, but to trapped at mouth of Primrose River--found a way across eventually. Saw Afan and Glenda out there. Black bear munching on the grassland hill sides.

Saturday May 1, 2021 #

2 PM

Run 30:50 intensity: (3:10 @0) + (24:03 @1) + (3:37 @2) 3.96 km (7:47 / km) +157m 6:30 / km
ahr:134 max:152

« Earlier | Later »