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Training Log Archive: ShadowCaster

In the 7 days ending Jun 23, 2018:

activity # timemileskm+m
  Run5 3:45:39 17.52(12:53) 28.2(8:00) 53544c
  Total5 3:45:39 17.52(12:53) 28.2(8:00) 53544c
  [1-5]4 2:45:10

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SuMoTuWeThFrSa

Saturday Jun 23, 2018 #

10 AM

Run long (orienteering) 1:18:11 intensity: (25 @0) + (26:44 @1) + (43:05 @2) + (7:57 @3) 12.45 km (6:17 / km) +166m 5:53 / km
ahr:159 max:178 15c

Ran a long course with Pia, Leif and Caelen out at Lorne Mt. It was a practice run for Pia's WUOC. Great day, super fun long course, fast running and kept meeting up with the gang on route which made if fun. Caelen screwed me up on 6 and 11 the map was not right (hills were in a depression which were missing tag lines. But running was good, only getting tired on the last couple of legs.

Map at: http://orienteering.ca/doma/show_map.php?user=Fore...

Splits:

1. 2:43
2. 2:33
3. 1:57
4. 2:43
5. 2:46
6. 6:36
7. 2:50
8. 3:20
9. 17:40
10. 3:59
11. 9:11
12. 7:51
13. 5:46
14. 5:21
15. 2:37
F. 0:31

Control count: 431

Friday Jun 22, 2018 #

6 PM

Run race (orienteering) 27:53 intensity: (2:07 @1) + (13:24 @2) + (11:10 @3) + (1:12 @4) 3.31 km (8:25 / km) +47m 7:52 / km
ahr:169 max:188

Ran 2018 Yukon Middle Championships course, but with no flags (a week after the event). Nice hot night. Went well, fun course and focused on planning, not rushing.

Map at: http://orienteering.ca/doma/show_map.php?user=Fore...

Splits as follows:

1. 2:24
2. 2:41
3. 1:22
4. 2.19
5. 1:27
6. 3:42
7. 1:27
8. 1:11
9. 2:17
10. 1:53
11. 1:15
12. 2:48
13. 1:48
F. 1:20

Other results at: http://www.yukonorienteering.ca/results/2018/YOC20...

Run warm up/down 8:23 intensity: (50 @1) + (6:10 @2) + (1:23 @3) 1.36 km (6:10 / km) +40m 5:23 / km
ahr:165 max:179

Wednesday Jun 20, 2018 #

6 PM

Run warm up/down 9:15 [1] 1.58 km (5:51 / km) +39m 5:13 / km

Run race (orienteering) 19:22 [3] 3.3 km (5:53 / km) +58m 5:24 / km
18c

Yukon 2018 Sprint-O Championships at Hillcrest. It was hard, some long running legs, pushed hard and focused on accelerations, but missed control 11.

http://orienteering.ca/doma/show_map.php?user=Fore...

Control count: 416
10 PM

Run 54:05 [0] 3.27 km (16:32 / km) +94m 14:27 / km

Haekel Hill solstice hash. Crazy bugs!

Monday Jun 18, 2018 #

6 PM

Run 28:30 intensity: (5:59 @0) + (13:14 @1) + (9:17 @2) 2.92 km (9:45 / km) +92m 8:25 / km
ahr:143 max:169 11c

Training at LLSE w/ Pia. Forest is so nice with all the lupins! Tired from my flight back from T.O., but so nice to be out.

Control count: 398

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