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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ShadowCaster

In the 7 days ending Aug 2, 2014:

activity # timemileskm+m
  Run6 3:39:43 13.3(16:31) 21.4(10:16) 265
  Stretching2 12:00
  Total7 3:51:43 13.3 21.4 265
  [1-5]6 3:11:46

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SuMoTuWeThFrSa

Saturday Aug 2, 2014 #

Run warm up/down (orienteering) 10:00 [3] 1.2 km (8:20 / km)

"warm-up" in warmup map area for COC middle - hot - but intersting rocky terrain. got a bit lost even in the warmup area.

Stretching 7:00 [0]

Run race (orienteering) 45:15 [3] 3.6 km (12:34 / km)

COC middle at One Duck Lake, Whistler. Hot, very rocky/slow rough terrain. But quite a technical challenge. My goal was to not blow-out like the last couple of middles. Be on the handbrake, have a good plan - Finnish Mind-mill. I think the planning loop worked well. Needs some improvement. Didn't blow out.

++good focus on planning - didn't "run-away" or rush
++good error corrections/relocation - recognized problems and stopped, went back.
NI: add compass to planning cycle - orient map to prevent parallel errors. - execute next segment of leg plan in the right direction and not drift.

Planning score: 3.6

Middle M21E - Splits

Friday Aug 1, 2014 #

11 AM

Run (orienteering) 23:06 intensity: (10:40 @0) + (12:14 @1) + (12 @2) 1.97 km (11:44 / km) +71m 9:56 / km
ahr:127 max:157

Lost Lake training map
1 PM

Run (orienteering) 37:39 intensity: (16:46 @0) + (18:39 @1) + (2:14 @2) 2.73 km (13:46 / km) +119m 11:18 / km
ahr:132 max:166

Nesters hill training map.

Thursday Jul 31, 2014 #

Stretching 5:00 [0]

Wednesday Jul 30, 2014 #

Run warm up/down 11:41 [1] 1.74 km (6:43 / km)

6 PM

Run race (orienteering) 47:02 intensity: (31 @0) + (5 @1) + (5:56 @2) + (19:33 @3) + (20:57 @4) 5.76 km (8:10 / km) +75m 7:40 / km
ahr:177 max:188

rainy b-meet at Copper King. Went very well - stayed focused, didn't feel I was running too hard, but seemed to move pretty fast. Was fun race. 5.4km. Passed Trevor, Kendra and Caelan out in the woods which was kind of neat.

splits at: http://www.attackpoint.org/racesplits.jsp?raceid=1...

Expert - Splits

Monday Jul 28, 2014 #

Run (hash) 45:00 [3] 4.4 km (10:14 / km)

setting the hash with UFO that no one came to.

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