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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Jun 11:

activity # timemileskm+m
  Run4 3:55:45 19.59(12:02) 31.52(7:29) 110153c
  Biking2 2:17:28 16.23(7.1/h) 26.12(11.4/h) 240
  Total6 6:13:13 35.82(10:25) 57.64(6:28) 134153c
  [1-5]6 5:55:46

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Saturday Jun 11 #

2 PM

Biking 1:21:10 [3] 15.28 km (11.3 kph) +204m

6 PM

Biking 56:18 [3] 10.84 km (11.6 kph) +36m

Wednesday Jun 8 #

6 PM

Run 42:04 intensity: (2:05 @0) + (7:09 @1) + (22:57 @2) + (9:53 @3) 4.13 km (10:11 / km) +125m 8:51 / km
ahr:153 max:174

Tuesday Jun 7 #

10 AM

Run 1:19:49 intensity: (1:40 @0) + (23:58 @1) + (46:45 @2) + (7:02 @3) + (24 @4) 9.19 km (8:41 / km) +378m 7:12 / km
ahr:151 max:176 19c

Saltese Uplands event in Spokane. hot sunny day on a very physical grasslands map. Fun! Two controls in wrong spot, couldn't find #10. But I was correct, controls were misplaced. I would have won the event!

Monday Jun 6 #

11 AM

Run warm up/down 10:02 intensity: (8:13 @0) + (1:26 @1) + (23 @2) 1.77 km (5:40 / km) +64m 4:48 / km
ahr:96 max:153

Just started bucketing down rain on the warmup!

Run race (orienteering) 21:06 intensity: (3:03 @0) + (9:15 @1) + (4:26 @2) + (2:46 @3) + (1:10 @4) + (26 @5) 4.32 km (4:53 / km) +180m 4:03 / km
ahr:143 max:192 18c

PNWOF Day 3 - Sprint at U of Montana. Nice, warm day, but bucketing down rain during my time. Nice fun campus sprint, nothing to write home about, but that is the terrain. Hurt some, but the highlight is I won the finish split!

cc: 217

Sunday Jun 5 #

10 AM

Run warm up/down 13:02 intensity: (2:12 @0) + (2:40 @1) + (1:55 @2) + (5:40 @3) + (35 @4) 1.92 km (6:47 / km) +79m 5:37 / km
ahr:150 max:176

Long uphill run to the start with Greg Walker.

Run 1:09:42 intensity: (14 @0) + (1:43 @1) + (19:39 @2) + (41:57 @3) + (6:09 @4) 10.18 km (6:51 / km) +275m 6:02 / km
ahr:166 max:183 16c

Epic fun course! Day 2 of PNWOF - "Classic" distance (Boris tells me the goal was 75 min wining time). Went really well, felt strong, only got low on gas on last leg, uphill (which ironically I won that split). Course was really fun through lots of open forest and fast, slightly downhill running legs. Good thing I was intrigued by the old logging railway lines because I used them as handrails.

Course pretty clean, a few bobbles, mostly going into controls a bit shaky, but overall really happy with the run. Only some young punk (M20) beat me ;-)

Great fun course overall, worth the trip.

Cc:199

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