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Training Log Archive: ShadowCaster

In the 7 days ending Jul 20:

activity # timemileskm+m
  Run3 2:20:57 10.13(13:55) 16.3(8:39) 68028c
  Total3 2:20:57 10.13(13:55) 16.3(8:39) 68028c
  [1-5]3 1:52:28

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Saturday Jul 20 #

10 AM

Run warm up/down 8:36 intensity: (2:13 @0) + (6:23 @1) 0.85 km (10:07 / km) +27m 8:45 / km
ahr:125 max:139

Run race (orienteering) 34:34 intensity: (20 @0) + (1:09 @1) + (2:37 @2) + (11:04 @3) + (18:55 @4) + (29 @5) 4.22 km (8:12 / km) +91m 7:24 / km
ahr:174 max:193 16c

Ottawa O-fest middle. Ran M35. VERY HOT, 2pm start (35C?)

Was in between subdivision/residential area so I was skeptical. Plus apprehensive as I knew it would be gullies and I don't have much spur-and-gully experience. First control or two I was very slow and cautious. But then started going a bit smoother. Was very nice in there, open hardwood forest and surprising amount of detail. Wiped out in a creek, slipped as if on ice and fell full on my butt in the creek.

Towards the end started heating up and getting hot, but otherwise okay.

Results: http://ottawaoc.ca/Results/20190720_results.html
RouteGadget: http://orienteering.ca/cgi-bin/reitti.pl?act=map&a...

Monday Jul 15 #

6 PM

Run intervals (orienteering) 1:05:28 intensity: (22:43 @0) + (6:43 @1) + (18:45 @2) + (15:16 @3) + (2:01 @4) 6.12 km (10:42 / km) +208m 9:09 / km
ahr:135 max:177 12c

o-tervals training at Golden Horn. Was a fun team exercise. I put the first two flags, but was bobbling!

Right achillies hurts though. That is not a good sign just before COCs.

Sunday Jul 14 #

2 PM

Run 32:19 intensity: (3:13 @0) + (29:06 @1) 5.12 km (6:19 / km) +355m 4:41 / km
ahr:128 max:146

Little jog in Skaway (zombieRun) up the tracks. Didn't feel so great/fast.

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