Training Log Archive: ShadowCaster

In the 7 days ending Aug 1, 2012:

activity

time

miles

Run

3:13:33

15.43

(12:33)

24.84

(7:48)

Stretching

14:00

Total

3:27:33

15.43

24.84

[1-5]

3:13:33

1:01

0:00

Run race (orienteering) 38:46 [3] 4.0 km (9:42 / km)

Mt. Mac - ran well - but bingo controls kinda took the fun out of the race.

Run warm up/down 10:00 [1] 1.0 km (10:00 / km)

Run tempo (orienteering) 42:17 5.6 km (7:33 / km)

o-training on magnusen map - tried doing 30min tempo run - worked pretty good, and good to do the o-practice fast.

Stretching 7:00 [0]

Run 54:18 9.6 km (5:39 / km)

mix of intervals, including 4x 1km I-pace out at Aishihik Lake - sore / tried at first, but okay later. R pace perhaps too fast? Guess at distance.

Stretching 7:00 [0]

Run (hash) 48:12 [1] 2.88 mi (16:44 / mi)