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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ShadowCaster

In the 31 days ending May 31, 2022:

activity # timemileskm+m
  Biking9 19:28:26 133.16(6.8/h) 214.3(11.0/h) 2081
  Run15 12:34:03 64.64(11:40) 104.02(7:15) 266391c
  Total24 32:02:29 197.79(9:43) 318.32(6:02) 474491c
  [1-5]23 28:48:57

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Tuesday May 31, 2022 #

7 PM

Run (orienteering) 53:01 intensity: (7:34 @0) + (29:07 @1) + (14:40 @2) + (1:25 @3) + (15 @4) 4.66 km (11:22 / km) +122m 10:03 / km
ahr:138 max:175 14c

Nice warm evening practice at Copper Ridge. Afan gave us a map with no black on it! IT took me 15 min to find first control. That was humbling.

cc: 167

Sunday May 29, 2022 #

9 AM

Biking 18 [3] 0.04 km (8.0 kph)

Biking 3:50:53 [3] 36.17 km (9.4 kph) +240m

Saturday May 28, 2022 #

10 AM

Biking 8:08:16 [3] 59.03 km (7.3 kph) +777m

Wednesday May 25, 2022 #

7 PM

Run warm up/down 7:38 intensity: (1:25 @0) + (57 @1) + (3:29 @2) + (1:47 @3) 1.26 km (6:04 / km) +37m 5:17 / km
ahr:146 max:169

Run race (orienteering) 37:24 intensity: (30 @0) + (1:40 @1) + (8:00 @2) + (18:11 @3) + (9:03 @4) 5.23 km (7:09 / km) +149m 6:16 / km
ahr:167 max:180 10c

First forest-O meet of the year! Great, but hard, run at Long Lake SE. Nice an sunny. Physical. Felt a bit tired in latter half, but still felt strong and could push at end. Pretty clean, of-course.

cc: 123

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

Splits:
1. 3:00
2. 4:37
3. 3:41
4. 4:48
5. 4:38
6. 5:18
7. 4:17
8. 2:40
9. 1:55
10. 0:48
F 0:54

Tuesday May 24, 2022 #

7 PM

Run 39:41 intensity: (4:25 @0) + (25:34 @1) + (7:45 @2) + (1:57 @3) 4.59 km (8:39 / km) +174m 7:16 / km
ahr:139 max:171

Sunday May 22, 2022 #

12 PM

Biking 51:48 [0] 14.41 km (16.7 kph) +44m

Bike ride to go get crabs with Pat T.
3 PM

Run long 1:29:05 intensity: (6:57 @0) + (1:15:18 @1) + (6:50 @2) 12.13 km (7:21 / km) +558m 5:58 / km
ahr:137 max:153

Run up Chilkoot Trail - nice hot and sunny. Felt tired, but it went okay

Saturday May 21, 2022 #

11 AM

Biking 1:04:56 [1] 13.91 km (12.9 kph) +153m

Bike ride with Georgi and Finn to/from Dyea to Skagway. Beautiful sunny day and easy, fast ride. Very nice.
3 PM

Biking 47:38 [1] 13.75 km (17.3 kph) +144m

Friday May 20, 2022 #

3 PM

Run 52:48 intensity: (6:57 @0) + (12:07 @1) + (15:51 @2) + (7:41 @3) + (10:12 @4) 9.49 km (5:34 / km) +231m 4:58 / km
ahr:150 max:181

Wednesday May 18, 2022 #

4 PM

Run warm up/down 9:39 intensity: (56 @0) + (3:17 @1) + (3:34 @2) + (57 @3) + (55 @4) 1.72 km (5:36 / km) +26m 5:13 / km
ahr:147 max:178

Run 14:45 intensity: (14 @0) + (25 @1) + (54 @2) + (5:04 @3) + (7:42 @4) + (26 @5) 3.15 km (4:41 / km) +5m 4:39 / km
ahr:172 max:184 19c

Riverdale sprint. Ran it early because of Climate Leadership Council workshop - Dave H. was kind enough to put the course out early. Went well, didn't feel TOO painful (perhaps I should have pushed harder)

"Splits" at: https://yukonorienteering.ca/results/2022/2022-05-...

cc: 109

Tuesday May 17, 2022 #

4 PM

Run 34:29 [1] 4.07 km (8:29 / km) +185m 6:54 / km

Sunday May 15, 2022 #

2 PM

Biking 1:08:49 [1] 19.74 km (17.2 kph) +203m

speedy ride with Finn to Squatters Row which was still mucky/snowy.

Saturday May 14, 2022 #

11 AM

Run long 1:26:20 [2] 10.69 km (8:05 / km) +235m 7:17 / km

Snowy long run at Carcross with Pia, Beatriz, Afan and Dave. Fun!

Friday May 13, 2022 #

6 PM

Run 48:19 intensity: (40 @0) + (2:05 @1) + (11:08 @2) + (16:33 @3) + (17:29 @4) + (24 @5) 9.07 km (5:20 / km) +165m 4:53 / km
ahr:169 max:205

3x1.6 T pace intervals. Hard time making pace, but was working in right heart rate zone, so that is a success. First run in a t-shirt!

Thursday May 12, 2022 #

5 PM

Biking 53:55 [1] 12.01 km (13.4 kph) +207m

Ride to/from winterlong with Georgi, Robyn & CP

Biking 40:37 [1] 11.82 km (17.5 kph) +80m

Wednesday May 11, 2022 #

7 PM

Run warm up/down 17:07 intensity: (6:36 @0) + (1:53 @1) + (36 @2) + (5:32 @3) + (2:05 @4) + (25 @5) 1.99 km (8:35 / km) +85m 7:05 / km
ahr:143 max:195

Run race 13:43 intensity: (24 @1) + (56 @2) + (5:25 @3) + (6:17 @4) + (41 @5) 3.13 km (4:23 / km) +36m 4:09 / km
ahr:174 max:188 14c

First O race of the year - downtown sprint. Felt fast and didn't die puking / lungs burning. That is good, but perhaps means I didn't push enough! Fun course, got a bit tripped up on control 3 because I couldn't figure out where the feature was behind city hall.

cc: 87

Tuesday May 10, 2022 #

6 PM

Run 21:15 intensity: (3:52 @0) + (7:09 @1) + (9:39 @2) + (35 @3) 2.79 km (7:37 / km) +116m 6:19 / km
ahr:141 max:165

First run in the forest - all good to go, a bit of snow on trails and north facing slopes. Saw crocuses too! Nice to be out even though it is a grey day.

Sunday May 8, 2022 #

11 AM

Run 1:33:14 intensity: (7:03 @0) + (33:05 @1) + (46:25 @2) + (6:41 @3) 10.31 km (9:03 / km) +192m 8:16 / km
ahr:145 max:170 17c

First REAL orienteering today! Ran Eric's course down in Carcross with and extra loop up to the rocks. Snow free, good to go. So nice to be out. AND I saw my first crocuses! Warm and sunny.

cc: 73

Saturday May 7, 2022 #

4 PM

Biking 43:27 intensity: (20:02 @0) + (23:07 @1) + (18 @2) 15.15 km (20.9 kph) +98m
ahr:120 max:148

Thursday May 5, 2022 #

5 PM

Run tempo 46:26 intensity: (59 @0) + (9:15 @1) + (20:37 @2) + (7:33 @3) + (7:59 @4) + (3 @5) 8.55 km (5:26 / km) +164m 4:57 / km
ahr:156 max:184

3km tempo run - couldn't keep the pace (4:15) + 4x200m R. Was a difficult run. Finally warm(ish) out!

Wednesday May 4, 2022 #

5 PM

Biking 1:17:49 intensity: (1:10:49 @0) + (7:00 @1) 18.27 km (14.1 kph) +135m
ahr:96 max:141

Tuesday May 3, 2022 #

7 PM

Run 42:42 intensity: (2:45 @0) + (8:41 @1) + (4:19 @2) + (12:40 @3) + (14:11 @4) + (6 @5) 7.38 km (5:47 / km) +77m 5:30 / km
ahr:161 max:186 17c

Riverdale sprint practice by Afan. Was very sore from hash weekend, but after warmup it went well. But missed one control! Doh.

cc: 56

Sunday May 1, 2022 #

11 AM

Run 46:27 [1] 3.84 km (12:06 / km) +107m 10:38 / km

Hang over hash - nice run on new trails out to Yakatnia point followed by CFM & Chilkooch's hash wedding

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