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Training Log: ShadowCaster

In the last 7 days:

activity # timemileskm+m
  Run6 4:35:11 19.38(14:12) 31.19(8:49)144c
  Stretching4 19:14
  Total9 4:54:25 19.38 31.19144c
  [1-5]6 4:18:10
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2:09
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MoTuWeThFrSaSu

Sunday Feb 26 #

Stretching 7:00 [0]

Friday Feb 24 #

Stretching 14 [0]

2 AM

Run (orienteering) 25:48 intensity: (5:04 @0) + (15:39 @1) + (5:05 @2) *** 3.76 km (6:52 / km)
ahr:140 max:163 18c

Fun run in the fog in a cow field with giant boulders. Took it easy since we start racing tomorrow. None the less, the flow was fun. Ran with Ross and other Swedes training there. Got stuck in a creek because of thorn bushes and couldn't get out. A neat place none the less.

Map is called Carapinha.
5 AM

Run (orienteering) 22:16 intensity: (4:04 @0) + (15:52 @1) + (2:20 @2) *** 2.88 km (7:44 / km)
ahr:141 max:159 12c

Did second model event in afternoon. Sun was out; back behaved, no spasms. Again, very nice orienteering in the "orienteering playground". Boulders awesome, fast running. Need to remember to pay attention to compass. Better today at checking the side of things, this will be important.

Map is called "Lage do meio dia este"

Thursday Feb 23 #

Stretching 5:00 [0]

1 AM

Run (orienteering) 51:24 intensity: (2:08 @0) + (21:25 @1) + (27:51 @2) *** 7.11 km (7:14 / km)
ahr:154 max:171 23c

Did a two-man relay course with Ross, using a bar of soap for a "peg-O" style on the butterfly loops. Worked well, it kept us together with me doing a couple of extra loops.

Map area was again very nice, more open and fast running on a broad hillside with again lots of rock and giant boulders. The map was called "Barragem de Pvoa e Meadeas" which was right next to a big hydroelectric dam built in the 1920's.
5 AM

Run (orienteering) 27:36 intensity: (3:36 @0) + (23:13 @1) + (47 @2) 3.15 km (8:45 / km)
ahr:138 max:157 12c (injured)

Model event training for POM. A total "orienteering park" of open forest, low green grass, fast running and lots of giant boulders. Again, so fun!

Had a back spasm halfway through. Went to get muscle relaxants at local pharmacy afterwords, we'll see how it works. Come to think of it, it was the same area that was sore at sprint camp (mid back, left of spine)
8 AM

Run (orienteering) 25:58 intensity: (2:09 @0) + (11:49 @1) + (10:53 @2) + (1:07 @3) *** 3.3 km (7:53 / km)
ahr:152 max:177 23c

Sprint training run at hill-top castle town of Marvao. Hazy up there, but super cool to run on a mountain-top castle. Had to keep stopping to take pictures, but a unique experience none the less. Got trapped once, but that was half the fun. People seemed smiley with us running around their town. ticket taker just waved us through into the castle part, so they must have known to let orienteers through.

Wednesday Feb 22 #

Run (orienteering) 1:31:00 [2] *** 8.0 km (11:23 / km)
31c

Our first training in Portugal. We were first ones there in the morning. Perfect temperature. A very long "middle" (7.1km), but such a pleasure to run. Boulders, rocks, open cork forest. Had fun with Ross trading places as we variously got lost. tired by the end, but worth it. Forgot GPS watch, so time & distance a guess.

Map name "Quinta das Lavandas", just north of Castelo de Vide where we are staying.

Run (orienteering) 31:09 [2] *** 3.0 km (10:23 / km)
25c

Ran two "forest sprints" with Ross in afternoon. It was a 1:4,000 map of a giant boulder field. This was different as pace and distance was a totally different game. Couldn't stay ahead of Ross! Times were 17:39 and 14:30 for 1.5 and 1.4 km respectively.

Map is called "Povoa e Meadas"

Stretching 7:00 [0]

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