Training Log Archive: ShadowCasterIn the 7 days ending Apr 20, 2019:
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Saturday Apr 20, 2019 #
2 PM
Run (orienteering) 1:01:06 8.22 km (7:26 / km) +321m 6:13 / km
ahr:153 max:175
Ran COC'18 M55 course (5km). It was very nice - I printed the map at work through at 1:15k and hard to read contours on that printer. Pia's map looked much better after being printed of the YOA printer.
Did 15 min tempo at ennd of run.
Also beat Ted's time, even though I wasn't racing: http://www.yukonorienteering.ca/naoc2018/results/c...
Did 15 min tempo at ennd of run.
Also beat Ted's time, even though I wasn't racing: http://www.yukonorienteering.ca/naoc2018/results/c...
Thursday Apr 18, 2019 #
7 PM
Run 2:14:50 10.72 km (12:35 / km) +438m 10:27 / km
ahr:122 max:165
Zombie Jesus Hash - went as Runner 5 and ran as FRB whole hash so the zombies chased me!
Wednesday Apr 17, 2019 #
5 PM
Run intervals 46:48 8.88 km (5:16 / km) +96m 5:00 / km
ahr:172 max:207
7x3min I-pace. Tried to make 4:12 pace (Vdot 46), but I think that was too fast - it was very hard.
Monday Apr 15, 2019 #
6 PM
Run tempo 47:00 5.72 km (8:13 / km) +153m 7:15 / km
ahr:151 max:177
Red squad in the Fun Zone. Tried to to it at Zone 3 - made me sloppy, but ran a few legs pretty good. Its a fine balance. I guess you push the hills knowing you'll recover when you need to navigate.
http://www.orienteering.ca/doma/show_map.php?user=...
cc: 186
http://www.orienteering.ca/doma/show_map.php?user=...
cc: 186
Sunday Apr 14, 2019 #
1 PM
Run 20:25 3.5 km (5:50 / km) +72m 5:17 / km
ahr:154 max:180
Recovery run - not sure about strange heartrate.
Did first training mission for virtual zombie race.
Did first training mission for virtual zombie race.