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Training Log Archive: ShadowCaster

In the 7 days ending May 8:

activity # timemileskm+m
  Biking2 4:47:08 35.25(7.4/h) 56.72(11.9/h) 272
  Run5 4:29:20 18.51(14:33) 29.8(9:02) 74623c
  Total7 9:16:28 53.76(10:21) 86.52(6:26) 101823c
  [1-5]6 4:52:37

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Saturday May 8 #

2 PM

Run 58:39 [0] 4.96 km (11:49 / km) +130m 10:27 / km

setting the second half of the shiggy hash (forgot to turn on watch for the first half).
6 PM

Run 1:30:54 intensity: (43:42 @0) + (45:22 @1) + (1:50 @2) 7.15 km (12:43 / km) +170m 11:22 / km
ahr:119 max:154

Shiggy hash! Overcast night, but lots of fun.

Friday May 7 #

6 PM

Run tempo (orienteering) 1:04:25 intensity: (8:36 @0) + (27:03 @1) + (17:51 @2) + (8:55 @3) + (2:00 @4) 8.14 km (7:55 / km) +299m 6:41 / km
ahr:145 max:183

Red squad practice on Long Lake SE map - tried to do threshold intervals. Was great to be out on the forest map. Felt my legs were limiting factor to running.

Wednesday May 5 #

6 PM

Run warm up/down 9:13 intensity: (1:25 @0) + (1:52 @1) + (5:00 @2) + (56 @3) 1.81 km (5:06 / km) +31m 4:42 / km
ahr:144 max:168

Run 19:15 intensity: (1:20 @1) + (1:31 @2) + (1:46 @3) + (12:56 @4) + (1:42 @5) 4.14 km (4:39 / km) +38m 4:26 / km
ahr:175 max:186 23c

First O race of the year! Long "sprint" downtown on Erik's funny long-skinny map. Went well, paced myself well I think in spite of having residual fatigue from the weekend (did not feel fast). Close race with Emma winning and being only a few seconds ahead of Lief.

Map and route: http://orienteering.ca/doma/show_map.php?user=Fore...

Results: https://yukonorienteering.ca/results/2021/Results,...

cc: 34

Tuesday May 4 #

5 PM

Biking 1:23:51 intensity: (18:15 @0) + (1:00:54 @1) + (4:42 @2) 15.43 km (11.0 kph) +247m
ahr:129 max:159

Disaster ride trying to scope out trails at Crestview and on east side of road between Cousins and Whistle Bend. Took bus up to Crestview. Trails snowy, but Cutty worked well on single track - I am impressed! Pushed a lot of snow. Then went to Crestview Lagoon, found trail all snowed in. Then Mcauley Creek is all flooded with beaver dams! Had to carry bike over that. Thank goodness it is very light. Then push on walker trail back up. Then the trail I wanted was totally snow and mud covered. Then huge mud lake at former Porter Creek lagoons--finally got out to Whistle Bend.

What a bust! supposed to be a 40 min ride. But very happy with the bike, I never expected it to be so versatile.

Biking 7:52 intensity: (1:05 @0) + (6:47 @1) 2.22 km (16.9 kph) +1m
ahr:128 max:138

Monday May 3 #

6 PM

Run 26:54 intensity: (3:52 @0) + (15:39 @1) + (7:15 @2) + (8 @3) 3.6 km (7:29 / km) +78m 6:45 / km
ahr:136 max:164

Sunday May 2 #

9 AM

Biking 3:15:25 intensity: (2:08:17 @0) + (1:04:46 @1) + (2:22 @3) 39.07 km (12.0 kph) +24m
ahr:108 max:139

Awesome ride with Georgi down Kusawa Lake. A bit rough, but some smooth parts too. Great sun, very light wind that made the trip home easier. At the narrows went to the east side to go around open water, but to trapped at mouth of Primrose River--found a way across eventually. Saw Afan and Glenda out there. Black bear munching on the grassland hill sides.

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