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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  Run7 6:36:01 28.51(13:53) 45.88(8:38) 1345
  Stretching1 7:00
  Total8 6:43:01 28.51 45.88 1345
  [1-5]7 6:36:01

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Monday May 13, 2013 #

8 AM

Run (orienteering) 1:12:02 [1] 6.72 km (10:43 / km) +316m 8:41 / km

really nice run on Blue Mt. map - was awesome terrain.
12 PM

Run tempo (orienteering) 31:38 [3] 2.93 km (10:47 / km) +108m 9:07 / km

butterfly loops on Blue Mt. map with Toni @ 1:5,000 - was tricky, lots of mistakes.

Run warm up/down 10:52 [1] 1.07 km (10:12 / km) +77m 7:29 / km

legs felt sore, wasn't sure it was good idea to go for second training, but then it ended up being okay.

Sunday May 12, 2013 #

7 AM

Run race (orienteering) 1:58:37 [3] 14.05 km (8:27 / km) +500m 7:10 / km

US Long Championships - was a slog, but better than yesterday. 3-4 mistakes, maybe 8min total?

Run warm up/down 12:21 [1] 1.21 km (10:13 / km) +73m 7:51 / km


Long Blue - Splits

Saturday May 11, 2013 #

7 AM

Run race (orienteering) 55:46 [3] 6.64 km (8:24 / km) +123m 7:41 / km

US Middle Champs on Moreau Lake map - was a f*cking disaster. Went well for first 1/3, the couldn't find control, compass broke after that and it all went to hell. Too bad, because it was fun at first, flow was good, even though it was slow moving 'cause it was so technical.

Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

Run warm up/down 16:09 [1] 2.15 km (7:31 / km)

12 PM

Run race (orienteering) 17:28 [4] 3.08 km (5:40 / km) +66m 5:07 / km

US Champs sprint race - felt so slow - run was pretty clean though.

Sprint Blue - Splits

Thursday May 9, 2013 #

Stretching 7:00 [0]

after flight to Montreal, drive to Plattsburg, NY

Wednesday May 8, 2013 #

6 PM

Run tempo (orienteering) 44:30 intensity: (14:51 @1) + (27:00 @3) + (2:39 @5) 6.06 km (7:20 / km) +60m 7:00 / km

aiming off practice on Hidden Lakes map / Miles Canyon. Still lots of snow in woods, but do-able. Had some troubles. Tried to do 3x9min T pace, then on way back added three 200m reps. Felt very sluggish, tired, heavy. Hopefully it was just dinner just before the run.

Run warm up/down (orienteering) 16:38 [1] 1.96 km (8:28 / km) +22m 8:01 / km

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