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Training Log Archive: ShadowCaster

In the 7 days ending Jul 4, 2022:

activity # timemileskm+m
  Run5 4:04:49 17.85(13:43) 28.73(8:31) 95671c
  Total5 4:04:49 17.85(13:43) 28.73(8:31) 95671c
  [1-5]5 3:58:57

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Monday Jul 4, 2022 #

Event: AOA Crowsnest Barebones Orienteering
 
2 PM

Run warm up/down 8:39 [1] 1.11 km (7:46 / km) +87m 5:35 / km

Run 55:00 [3] 6.46 km (8:31 / km) +285m 6:59 / km
16c

Barebones day 1 a Blairmore, Crowsnest Pass. Map is a ski hill. No rain in morning, heavy rain after I ran. Course was okay, nothing to write home about - lots of side hill. Kind of felt I was not pushing that hard.

cc: 348

Monday C5 - Splits

Sunday Jul 3, 2022 #

9 AM

Run warm up/down 10:19 [1] 1.4 km (7:21 / km) +80m 5:43 / km

Run 1:36:53 [3] 10.73 km (9:02 / km) +372m 7:42 / km
24c

WCOC Long on Lusk Creek map. Cold, light rain, wore new "Griz-O" long sleave top. Race was "tough" - rugged terrain, and I thought it was a 70 min course, forgot it was changed to 90 min! Went well, not perfect, but mostly okay. Was getting tired and clumsy around control 14. Slog up the hill to spectator control, then checked through marked route to make a mistake on 21 - no solid attackpoint cost. But in the end, came out on top, 35 sec ahead of Boris! That's fun.

I was tired, but not destroyed, still had a bit of gas.

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

Livelox: https://www.livelox.com/Events/Show/80881/WCOC-202...-

cc: 332

WCOC Long Course 10b - Splits

Saturday Jul 2, 2022 #

9 AM

Run warm up/down 8:17 intensity: (1:02 @0) + (6:25 @1) + (50 @2) 1.14 km (7:17 / km) +73m 5:31 / km
ahr:131 max:150

10 AM

Run 35:10 intensity: (14 @0) + (25 @1) + (17:17 @2) + (15:41 @3) + (1:33 @4) *** 3.43 km (10:14 / km)
ahr:163 max:177 15c

WCOC 2022 Middle - Lusk Creek map. Long uphill walk to start, but sun came out. Course went well, not feeling super fast and some bobbles. Woods are thick, lots of deadfall in yellow, but was able to travel through it fine. Won the race, but only 25 sec ahead of Pia. Yikes!

results: https://crof2022.ca/wcoc-middle-2/

livelox: https://www.livelox.com/Events/Show/80882/WCOC-202...-

cc: 308

Middle Course 10 - Splits

Friday Jul 1, 2022 #

Event: Canadian Rockies Orienteering Festival
 
Event: Western Canadian Orienteering Championships (WCOC)
 
3 PM

Run warm up/down 4:59 intensity: (2:35 @0) + (15 @1) + (1:40 @2) + (29 @3) 0.92 km (5:24 / km) +11m 5:06 / km
ahr:130 max:165

Run race 25:32 intensity: (2:01 @0) + (1:59 @1) + (5:20 @2) + (13:58 @3) + (2:14 @4) 3.52 km (7:16 / km) +49m 6:47 / km
ahr:160 max:182 16c

WCOC sprint - crazy forest sprint at Banded Peak School, near Bragg Creek. Was quite tough technically because it was so flat, but the key I quickly figured out was to see the hills. That worked well. Hesitant, made some mistakes, but nothing to write hope about.

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

cc: 293

WCOC Sprint C6 - Splits

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