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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending May 14:

activity # timemileskm+m
  Run5 4:39:58 23.6(11:52) 37.97(7:22) 82931c
  Biking1 1:34:32 14.81(9.4/h) 23.83(15.1/h) 287
  Total6 6:14:30 38.4(9:45) 61.8(6:04) 111531c
  [1-5]6 5:56:19

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Saturday May 14 #

11 AM

Run long 1:26:20 [2] 10.69 km (8:05 / km) +235m 7:17 / km

Snowy long run at Carcross with Pia, Beatriz, Afan and Dave. Fun!

Friday May 13 #

6 PM

Run 48:19 intensity: (40 @0) + (2:05 @1) + (11:08 @2) + (16:33 @3) + (17:29 @4) + (24 @5) 9.07 km (5:20 / km) +165m 4:53 / km
ahr:169 max:205

3x1.6 T pace intervals. Hard time making pace, but was working in right heart rate zone, so that is a success. First run in a t-shirt!

Thursday May 12 #

5 PM

Biking 53:55 [1] 12.01 km (13.4 kph) +207m

Ride to/from winterlong with Georgi, Robyn & CP

Biking 40:37 [1] 11.82 km (17.5 kph) +80m

Wednesday May 11 #

7 PM

Run warm up/down 17:07 intensity: (6:36 @0) + (1:53 @1) + (36 @2) + (5:32 @3) + (2:05 @4) + (25 @5) 1.99 km (8:35 / km) +85m 7:05 / km
ahr:143 max:195

Run race 13:43 intensity: (24 @1) + (56 @2) + (5:25 @3) + (6:17 @4) + (41 @5) 3.13 km (4:23 / km) +36m 4:09 / km
ahr:174 max:188 14c

First O race of the year - downtown sprint. Felt fast and didn't die puking / lungs burning. That is good, but perhaps means I didn't push enough! Fun course, got a bit tripped up on control 3 because I couldn't figure out where the feature was behind city hall.

cc: 87

Tuesday May 10 #

6 PM

Run 21:15 intensity: (3:52 @0) + (7:09 @1) + (9:39 @2) + (35 @3) 2.79 km (7:37 / km) +116m 6:19 / km
ahr:141 max:165

First run in the forest - all good to go, a bit of snow on trails and north facing slopes. Saw crocuses too! Nice to be out even though it is a grey day.

Sunday May 8 #

11 AM

Run 1:33:14 intensity: (7:03 @0) + (33:05 @1) + (46:25 @2) + (6:41 @3) 10.31 km (9:03 / km) +192m 8:16 / km
ahr:145 max:170 17c

First REAL orienteering today! Ran Eric's course down in Carcross with and extra loop up to the rocks. Snow free, good to go. So nice to be out. AND I saw my first crocuses! Warm and sunny.

cc: 73

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