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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Sep 9:

activity # timemileskm+m
  Hike1 8:03:04 3.09(2:36:14) 4.98(1:37:05) 116
  Biking1 3:48:18 24.56(6.5/h) 39.53(10.4/h) 550
  Run2 1:36:31 7.61(12:41) 12.25(7:53) 43630c
  Total4 13:27:53 35.27(22:54) 56.76(14:14) 110230c
  [1-5]4 13:25:21

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Wednesday Sep 6 #

6 PM

Run 58:04 intensity: (50 @0) + (4:07 @1) + (10:49 @2) + (34:58 @3) + (7:20 @4) 6.8 km (8:33 / km) +273m 7:07 / km
ahr:165 max:180 17c

Score-O B-meet put on by Leif at Magnussen. Cool night. Ran hard and steady up Go-T/Mother-T. Was getting close at end, had to cut it short. BUT, I didn't read his rules and being on Expert was a 3pt penalty for all controls - thus 3 pt controls were worthless. Doh.
11 PM

Hike 8:03:04 [3] 4.98 km (1:37:05 / km) +116m 1:26:58 / km

Monday Sep 4 #

7 PM

Run race (orienteering) 38:27 intensity: (1:42 @0) + (6:48 @1) + (12:49 @2) + (8:34 @3) + (8:13 @4) + (21 @5) 5.46 km (7:03 / km) +163m 6:08 / km
ahr:158 max:185 13c

Self-start event. Just Leif and I showed up. I started 2 min ahead, but he caught me at control #2 where I could not find the pit in the green. After that kept catching each other, I did pull ahead, but he was right behind me on the running legs. In the end I finished just a head, but he'd already made up 2 min. Felt strong running in the woods.

Sunday Sep 3 #

1 PM

Biking 3:48:18 [1] 39.53 km (10.4 kph) +550m

Bike ride up Cultus Bay Road (east side of Kluane Lk) with John Millar. Strong south wind, but no problem on way back. Great riding, nice grass lands and terraces.

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