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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Aug 12, 2012:

activity # timemileskm+m
  Run5 4:46:18 24.42(11:43) 39.3(7:17)
  Total5 4:46:18 24.42(11:43) 39.3(7:17)

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Sunday Aug 12, 2012 #

Run race (orienteering) 1:36:38 [3] 12.9 km (7:29 / km)

WCOC Long - at Rumsey. 7th overall. Good run, felt good, tired by end - multiple small and medium errors. Probably left 3 to 5 min. on course.

Run warm up/down 10:00 [1] 1.5 km (6:40 / km)


Western Canadians - Long: Course 10 - Splits

Saturday Aug 11, 2012 #

Event: Canadian Champs
 

Run race 19:58 [4] 2.9 km (6:53 / km)

WCOC sprint at Fish Cr. Park, Calgary. Good run, clean-ish, but felt hesitant, cautious and couldn't ever open it up - orienteering speed holding me back. Ended up MP on last control - punched wrong finish control.

Run warm up/down 15:00 [1] 2.0 km (7:30 / km)

Run race (orienteering) 41:42 [3] 4.7 km (8:52 / km)

WCOC middle on Elbow bluffs map - pretty fun race, went well, couple 3 min of mistakes, but running felt good, not tired after.

Western Canadians, Middle: Course 10 - Splits

Thursday Aug 9, 2012 #

Run (hash) 35:00 [1] 4.25 km (8:14 / km)

hash from the ridge in granger down to airport chalet

Wednesday Aug 8, 2012 #

Run intervals (orienteering) 38:00 intensity: (23:00 @1) + (12:00 @3) + (3:00 @5) 7.05 km (5:23 / km)

sprint practice at FH - just I showed up. Did 3x 4min I-pace on the map, + 2x 400R on track.

Monday Aug 6, 2012 #

Run (orienteering) 30:00 [1] 4.0 km (7:30 / km)

training on rough compass in flats at Chadburn - didn't feel as tried as I feared I may - felt pretty good actually!

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