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Training Log Archive: ShadowCaster

In the 7 days ending Jul 2:

activity # timemileskm+m
  Run4 2:09:56 9.11(14:15) 14.67(8:52) 25840c
  Total4 2:09:56 9.11(14:15) 14.67(8:52) 25840c
  [1-5]4 2:01:00

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Saturday Jul 2 #

9 AM

Run warm up/down 8:17 intensity: (1:02 @0) + (6:25 @1) + (50 @2) 1.14 km (7:17 / km) +73m 5:31 / km
ahr:131 max:150

10 AM

Run 35:10 intensity: (14 @0) + (25 @1) + (17:17 @2) + (15:41 @3) + (1:33 @4) *** 3.43 km (10:14 / km)
ahr:163 max:177 15c

WCOC 2022 Middle - Lusk Creek map. Long uphill walk to start, but sun came out. Course went well, not feeling super fast and some bobbles. Woods are thick, lots of deadfall in yellow, but was able to travel through it fine. Won the race, but only 25 sec ahead of Pia. Yikes!

results: https://crof2022.ca/wcoc-middle-2/

livelox: https://www.livelox.com/Events/Show/80882/WCOC-202...-

Friday Jul 1 #

3 PM

Run warm up/down 4:59 intensity: (2:35 @0) + (15 @1) + (1:40 @2) + (29 @3) 0.92 km (5:24 / km) +11m 5:06 / km
ahr:130 max:165

Run race 25:32 intensity: (2:01 @0) + (1:59 @1) + (5:20 @2) + (13:58 @3) + (2:14 @4) 3.52 km (7:16 / km) +49m 6:47 / km
ahr:160 max:182 16c

WCOC sprint - crazy forest sprint at Banded Peak School, near Bragg Creek. Was quite tough technically because it was so flat, but the key I quickly figured out was to see the hills. That worked well. Hesitant, made some mistakes, but nothing to write hope about.

Splits: http://obasen.orientering.se/winsplits/online/en/d...

Sunday Jun 26 #

10 AM

Run 55:58 intensity: (3:04 @0) + (11:26 @1) + (29:04 @2) + (12:04 @3) + (20 @4) 5.66 km (9:54 / km) +126m 8:54 / km
ahr:152 max:175 9c

Awesome run at Lewes LAke on Eric's course with Beatriz and Pia. Epic terrain and course, perfect weather - hot! I feel I am much more skilled than was in this area in 2011

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