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Training Log Archive: ShadowCaster

In the 7 days ending Aug 19, 2018:

activity # timemileskm+m
  Run6 4:18:38 19.16(13:30) 30.84(8:23)50c
  Total6 4:18:38 19.16(13:30) 30.84(8:23)50c
  [1-5]6 4:06:11

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MoTuWeThFrSaSu

Sunday Aug 19, 2018 #

Run warm up/down 10:00 [1] 0.83 km (12:03 / km)

Run 45:00 [1] 5.0 km (9:00 / km)

putting out controls late at night for the relay.
11 AM

Run race (orienteering) 48:38 intensity: (13 @0) + (31 @1) + (19:20 @2) + (27:39 @3) + (55 @4) 5.23 km (9:18 / km)
ahr:172 max:189 18c

NAOC Middle at Lewes Lake. Ran M21. Was much more hilly / physical than expected. Ran pretty clean, but felt very slow and cautious. Couldn't really charge up hills nor run fast because of caution.

But in hindsight, was pretty good since I used blow-up on middles. So this was actually pretty good for me. Was 11th in M21.

Results: http://yukonorienteering.ca/naoc2018/results_stati...
Map: http://orienteering.ca/doma/show_map.php?user=Fore...




NAOC Middle & WRE - C-11 - Splits

Saturday Aug 18, 2018 #

Run warm up/down 16:57 [1] 2.5 km (6:47 / km)

10 AM

Run race 1:22:20 intensity: (9:35 @0) + (15:13 @1) + (20:39 @2) + (29:04 @3) + (7:49 @4) *** 8.9 km (9:15 / km)
ahr:162 max:187 19c

NAOC Long. Ran M35 on new Croucher Creek map. Went well, nice long epic legs, super nice forest. Much of it was flat, but that was okay. Some "scary" controls, especially #17 at the end.

Ended up 1st. My first gold at a National/NA event since I was 19.

Interesting in the splits I was not winning many splits, but in the end had an 8min lead.

Results: http://yukonorienteering.ca/naoc2018/include/naoc_...

Map: http://orienteering.ca/doma/show_map.php?user=Fore...
Routegadget: http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

GPS watch got stopped a few times, so route isn't totally complete.

NAOC Long & WRE - C-10 - Splits

Friday Aug 17, 2018 #

1 PM

Run (orienteering) 17:51 intensity: (21 @0) + (3:04 @1) + (11:41 @2) + (2:45 @3) 2.32 km (7:42 / km)
ahr:161 max:177 13c

NAOC model. Felt really good out there. Ran on 1:15k version - so nice.

Monday Aug 13, 2018 #

6 PM

Run 37:52 intensity: (2:18 @0) + (30:28 @1) + (5:06 @2) 6.06 km (6:15 / km)
ahr:140 max:161

Supposed to be easy run, but really struggled and felt quite tired. Guess I am still recovering.

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