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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Feb 17:

activity # timemileskm+m
  Run6 2:52:27 16.69(10:20) 26.87(6:25) 509124c
  Biking1 57:06 5.77(6.1/h) 9.28(9.8/h) 150
  Total7 3:49:33 22.46(10:13) 36.15(6:21) 659124c
  [1-5]7 2:51:03

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Saturday Feb 17 #

Run (orienteering) 13:00 [1] *** 2.0 km (6:30 / km)
30c

Control picking exercise at Confederation Park. Took it easy as a cool-down run. Forgot to turn on watch.

Map: https://gvoc.whyjustrun.ca/courses/map/4300
9 AM

Run race (orienteering) 17:12 intensity: (37 @0) + (2:40 @1) + (7:32 @2) + (6:23 @3) 2.73 km (6:18 / km) +53m 5:44 / km
ahr:163 max:181 32c

Race #1 - MP

Wet, sloppy rain and snow. Crazy loops, but didn't feel "fast". Two mistakes (missed a control on a tree and wrong control on end of fence). I guess I just felt sloppy. Not really knowing where I was going or what I was looking for.

Map: https://gvoc.whyjustrun.ca/courses/map/4298

Results: https://data.whyjustrun.ca/files/8/7/ZQSdGzS9QoZeI...

Run warm up/down 5:11 intensity: (26 @0) + (4:45 @1) 0.7 km (7:24 / km) +17m 6:36 / km
ahr:137 max:148

Run race (orienteering) 27:33 intensity: (13:45 @0) + (1:56 @1) + (8:06 @2) + (3:46 @3) 2.78 km (9:54 / km) +37m 9:17 / km
ahr:135 max:180 16c

2 man relay with Finn. Finn did both legs!

I was okay, stalled at one point in first loop due to reading control codes wrong. Started cold and rainy. Georgi ran with Isak Franson.

Results: https://data.whyjustrun.ca/files/1/7/gAsGkq5Q_cKYj...

Map (I ran legs 1 & 3): https://gvoc.whyjustrun.ca/courses/map/4299
12 PM

Run warm up/down 9:46 intensity: (2:02 @0) + (7:37 @1) + (7 @3) 1.52 km (6:27 / km) +67m 5:17 / km
ahr:135 max:153

Run race (orienteering) 17:38 intensity: (5 @0) + (22 @1) + (1:47 @2) + (13:56 @3) + (1:28 @4) 3.39 km (5:12 / km) +48m 4:51 / km
ahr:176 max:187 15c

Race #2: BCIT

I think it went well, not as much of a puker as I thought and course was more interesting than I thought it would be. Took good advantage of the multi-level in the middle. Was stiff before starting, but sun was out a bit, nice change from morning.

Map: https://gvoc.whyjustrun.ca/courses/map/4302

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

Run (orienteering) 9:25 intensity: (33 @0) + (6:02 @1) + (2:50 @2) 1.54 km (6:07 / km) +24m 5:40 / km
ahr:146 max:166 7c

"relay" practice with Caelen. Was supposed to memorize 2nd half of course. Went well when Caelen charged off ahead, missing the first memory control.

Map: https://gvoc.whyjustrun.ca/courses/map/4304
4 PM

Run warm up/down 8:34 intensity: (1:03 @0) + (7:31 @1) 1.26 km (6:49 / km) +38m 5:56 / km
ahr:136 max:151

Run race (orienteering) 15:08 intensity: (5 @0) + (20 @1) + (1:39 @2) + (13:04 @3) 3.05 km (4:58 / km) +74m 4:26 / km
ahr:174 max:183

Race #3 at Sprint Camp. Britannia with the heat-start and choose your course. I chose map C, which was the runners map, but turns out to be best because Map A had a trap. Maybe didn't run as hard as I could, felt stiff. But sun was out, so a nice change from morning. I liked the format for as much as I like head-to-head competition (prefer solo). I thought the format was okay though.

Map here: https://gvoc.whyjustrun.ca/courses/map/4307

Results here: http://obasen.orientering.se/winsplits/online/en/d...

Friday Feb 16 #

6 PM

Run (orienteering) 21:23 intensity: (2:13 @0) + (9:09 @1) + (6:49 @2) + (3:12 @3) 3.56 km (6:00 / km) +100m 5:16 / km
ahr:150 max:183 24c

Night o-tervals training at Yaletown. Forgot headlamp, so hard to see distance with borrowed map. Hard to see map, and cheated at one part (ran on OOB bike path), but otherwise quite fun. Map here:

https://gvoc.whyjustrun.ca/courses/map/4297

Tuesday Feb 13 #

7 PM

Run 27:37 intensity: (47 @0) + (20:57 @1) + (5:53 @2) 4.34 km (6:22 / km) +51m 6:01 / km
ahr:147 max:165

Easy run while Finn was a piano. Still was hard and had spots in front of my eyes. Been tried for last week and haven't run. Don't know why.

Sunday Feb 11 #

2 PM

Biking 57:06 intensity: (36:54 @0) + (20:12 @1) 9.28 km (9.8 kph) +150m
ahr:121 max:152

nice easy ride around Jackson Lake area. Great sun, took it easy because I have a cough. Been really tired for last week and haven't trained at all. Perhaps the cold, don't know what.

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