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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ShadowCaster

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Run15 13:47:03 70.67(11:42) 113.74(7:16)
  Total15 13:47:03 70.67(11:42) 113.74(7:16)

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Thursday Aug 30, 2012 #

Run (hash) 35:00 [1] 3.6 km (9:43 / km)

setting live run at Long Lake

Thursday Aug 23, 2012 #

Run (hash) 1:00:00 [1] 6.2 km (9:41 / km)

hash from education center into trails behind hospital.

Sunday Aug 19, 2012 #

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

long warmup jog to start of Long

Run race (orienteering) 1:57:50 [3] 14.3 km (8:14 / km)

COC Long at Jackpine - hot, long hard slog - felt like just chugging along. Ran pretty much clean. M21 - 5th overall.

COC Long - Course 10 - Splits

Saturday Aug 18, 2012 #

Run warm up/down 8:00 [1] 1.0 km (8:00 / km)

Run race (orienteering) 41:45 [3] 5.2 km (8:02 / km)

COC Middle - one 3-4 min mistake - finished 8th overall, otherwise went okay.

COC Middle - Course 10 - Splits

Friday Aug 17, 2012 #

Run race (orienteering) 19:44 [4] 3.1 km (6:22 / km)

COC Sprint - hot, heavy running - not much of a sprint, more like a short middle. Ran with Nick Duca half the race. Didn't know how hard to push 'cause of the heat.

Run warm up/down 8:00 [1] 1.0 km (8:00 / km)

Run (orienteering) 10:00 [1] 3.7 km (2:42 / km)

model event at Jackpine

Thursday Aug 16, 2012 #

Run (orienteering) 6:17 [1] 0.9 km (6:59 / km)

1st lap at HPP ultrasprint knockout

Run warm up/down (orienteering) 6:17 [1] 0.9 km (6:59 / km)

1st lap at ultrasprint knock out at alberta legislature

Run race (orienteering) 19:15 [4] 3.6 km (5:21 / km)

three qualifier runs + semi-final at knockout sprint at Alberta Legislature grounds.

Monday Aug 13, 2012 #

Run (orienteering) 26:41 [3] 3.7 km (7:13 / km)

WCOC relay - good run, think I was 5th overall on my leg (the long one). Ran with Nesta and Amanda Thompson.

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

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!

Sunday Aug 5, 2012 #

Run race 48:10 [3] 9.74 km (4:57 / km)

trail marathon - ran leg 3 good and hard, but didn't give it all at the end.

Thursday Aug 2, 2012 #

Run (hash) 1:00:00 [1] 9.0 km (6:40 / km)

Graham's long hash - don't know the distance or time.

Wednesday Aug 1, 2012 #

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)


Expert - Splits

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