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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Mar 30:

activity # timemileskm+m
  Biking2 2:36:37 15.01(5.7/h) 24.15(9.3/h) 321
  Run3 1:42:24 10.72(9:33) 17.25(5:56) 354
  Hike1 30:00
  Stretching2 14:00
  Total8 5:03:01 25.72 41.4 674
  [1-5]5 2:35:37

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Saturday Mar 30 #

3 PM

Biking (snowbike) 2:04:23 [0] 16.0 km (7.7 kph) +147m

Bike ride with DH and Lara around Richthofen Island. Amazing scenery! A bit rough, but defintily better on a fat bike. Ran about 8psi. Did a bit of a hike to island. On the way back with a tailwind hit 30km/hr!

Thursday Mar 28 #

Stretching 7:00 [0]

5 PM

Run tempo (orienteering) 41:21 intensity: (1:17 @0) + (1:08 @1) + (18:35 @2) + (6:53 @3) + (13:19 @4) + (9 @5) 7.16 km (5:46 / km) +122m 5:19 / km
ahr:163 max:187

2x10min T-pace - ran a random sprint course in Riverdale. Still crazy high heart rates.

Tuesday Mar 26 #

Stretching 7:00 [0]

6 PM

Run intervals 30:27 intensity: (41 @0) + (6:56 @1) + (4:10 @2) + (12:04 @3) + (5:00 @4) + (1:36 @5) 5.68 km (5:21 / km) +94m 4:57 / km
ahr:164 max:195

2x 3m min T-pace, 2min 10km pace, 1min 5km pace. HR all crazy for first half...weird. Paces are weird too.

Monday Mar 25 #

6 PM

Biking 32:14 intensity: (6:19 @0) + (19:50 @1) + (6:05 @2) 8.15 km (15.2 kph) +173m
ahr:134 max:161

Sunday Mar 24 #

Hike 30:00 [1]

Up Mt. RayZanne with Ray, Suzanne, Finn and Georgi. Cool, but sunny and mostly snow free.
3 PM

Run 30:36 intensity: (44 @0) + (22:32 @1) + (5:24 @2) + (1:56 @3) 4.4 km (6:58 / km) +138m 6:01 / km
ahr:142 max:171

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