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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30:

activity # timemileskm+m
  Run17 15:46:39 57.55(16:27) 92.62(10:13) 287415 /44c34%
  Biking7 12:50:42 97.98(7.6/h) 157.68(12.3/h) 2027
  Total24 28:37:21 155.53(11:03) 250.3(6:52) 490115 /44c34%
  [1-5]24 18:23:00

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Tuesday Apr 30 #

6 PM

Biking 49:52 intensity: (24:01 @0) + (25:51 @1) 14.81 km (17.8 kph) +175m
ahr:121 max:146

road ride rip up the hill and back checking out crappy things.

Sunday Apr 28 #

10 AM

Run long (orienteering) 1:34:23 intensity: (2:14 @0) + (33:42 @1) + (58:27 @2) 11.3 km (8:21 / km) +234m 7:34 / km
ahr:146 max:160 14c

Long run at Carcross desert with Sabine, Phillipe, Dave and Leif. Did 3 loops so we could put out markers each. Good run, but was getting a bit tired towards the end. Some snow patches out, but otherwise good to go. Nice and sunny!

cc: 189

Saturday Apr 27 #

10 AM

Biking 3:17:21 intensity: (1:46:52 @0) + (1:30:29 @1) 35.7 km (10.9 kph) +612m
ahr:115 max:143

Big gravel bike ride up Grey Mt. Road to Girlfriend, down to Chadburn to meet Georgi and then to Winterlong for a beer. Cantlie Lake road was muddy and/or snowy/ice, so rather sketchy. Girlfriend was challenging on a gravel bike, but lovely scenery.

Great sunny day. Was tired at Winterlong!

Friday Apr 26 #

3 PM

Run intervals 58:08 intensity: (32 @0) + (27:51 @1) + (26:30 @2) + (3:15 @3) 7.71 km (7:32 / km) +336m 6:11 / km
ahr:147 max:173

Forest Reps - tried 200 and 400s in the with a map. Difficult to go fast/hard enough.

Thursday Apr 25 #

6 PM

Run (orienteering) 56:52 intensity: (11:57 @0) + (24:59 @1) + (16:17 @2) + (3:39 @3) 4.38 km (13:00 / km) +157m 11:01 / km
ahr:138 max:173 13c

First real orienteering practice. With Philippe in the Fun Zone - so nice out!

cc: 175

Wednesday Apr 24 #

6 PM

Run 25:00 intensity: (39 @0) + (11:04 @1) + (13:17 @2) 3.17 km (7:54 / km) +110m 6:44 / km
ahr:145 max:162

7 PM

Run 1:01:24 intensity: (27:15 @0) + (27:54 @1) + (6:15 @2) 4.22 km (14:33 / km) +128m 12:38 / km
ahr:123 max:161

Founders Day hash - nice fun run!

Tuesday Apr 23 #

7 PM

Run 40:06 intensity: (7:11 @0) + (20:38 @1) + (11:35 @2) + (42 @3) 3.96 km (10:07 / km) +103m 8:57 / km
ahr:137 max:166

Setting trail from tomorrow's Founders Day hash.

Sunday Apr 21 #

12 PM

Run 13:11 intensity: (5:54 @0) + (4:32 @1) + (2:12 @2) + (33 @3) 1.74 km (7:36 / km) +28m 7:01 / km
ahr:124 max:169

Hang over hash @ has retreat.

Saturday Apr 20 #

2 PM

Run 3:57:58 intensity: (2:23:30 @0) + (1:04:27 @1) + (25:21 @2) + (4:40 @3) 13.7 km (17:22 / km) +733m 13:42 / km
ahr:115 max:168

2024 ball buster hash set by Chicken Fried Mike, c/w MikeHunting!

Friday Apr 19 #

8 PM

Run 40:39 [1] 2.45 km (16:34 / km) +61m 14:44 / km

Pre-lube hash - crazy run with climbing down cliff from Dewey Lakes service road.

Thursday Apr 18 #

5 PM

Biking 1:16:32 intensity: (1:01:03 @0) + (15:29 @1) 21.0 km (16.5 kph) +162m
ahr:108 max:138

Whistle Bend ramble on a sunny after work with Georgi.

Wednesday Apr 17 #

6 PM

Run 24:03 intensity: (5:00 @0) + (2:02 @1) + (5:48 @2) + (7:50 @3) + (3:23 @4) 3.98 km (6:02 / km) +58m 5:38 / km
ahr:149 max:181 17c

sprint practice in Takhini put on by Leif. Felt like I was running fast.

cc: 162

Monday Apr 15 #

6 PM

Run intervals 1:04:52 intensity: (1:16 @0) + (31:16 @1) + (27:11 @2) + (5:09 @3) 8.04 km (8:04 / km) +302m 6:48 / km
ahr:147 max:172

11 rep intervals run on Long Lake SE map - interesting to try reps on trail based on time. Seemed a lot easier. Forest is pretty good to go. Ice on trails, snow on north side of hills, but other forest is clear. Saw a few sad crocus at start, but nothing after that. Saw a white hawk.

Sunday Apr 14 #

10 AM

Biking 2:13:22 intensity: (1:17:13 @0) + (56:09 @1) 33.62 km (15.1 kph) +314m
ahr:114 max:143

Nice sunday tour - was supposed to be snowy/rainy today, but sun was out in the morning, so wanted to get out. Had lunch at Winterlong. Saw fox family @ North Star in Copper Ridge.

Saturday Apr 13 #

12 PM

Run 37:16 intensity: (3:53 @0) + (19:27 @1) + (13:56 @2) 4.25 km (8:46 / km) +38m 8:24 / km
ahr:140 max:163

Went to Carcross to check out that area, but very snowy still! Not ready yet.

Friday Apr 12 #

3 PM

Run 32:39 intensity: (17 @0) + (27:12 @1) + (5:10 @2) 4.37 km (7:28 / km) +111m 6:38 / km
ahr:139 max:152

Wednesday Apr 10 #

6 PM

Run 1:10:10 intensity: (28:39 @0) + (10:49 @1) + (17:04 @2) + (10:32 @3) + (3:06 @4) 7.53 km (9:19 / km) +151m 8:28 / km
ahr:134 max:182 spiked:15/

Red squad practice in riverdale put on by Afan. Fun to go into the forest a bit which made the sprint more of a challange.

cc: 145

Tuesday Apr 9 #

5 PM

Biking 59:31 intensity: (20:14 @0) + (37:33 @1) + (1:44 @2) 17.18 km (17.3 kph) +201m
ahr:125 max:150

Sunday Apr 7 #

11 AM

Biking 3:44:56 intensity: (1:02:25 @0) + (2:18:47 @1) + (23:44 @2) 26.34 km (7.0 kph) +447m
ahr:130 max:156

tried to ride from Fish Lake to Alligator Lk. But pass all drifted in. Pushed for an hour or two, snow blowing in face, etc. Walked across Coal Lk Rd and didn't even see it. Got a bit spooked by that, so turned around.

Saturday Apr 6 #

1 PM

Run 40:32 intensity: (9 @0) + (13:21 @1) + (24:56 @2) + (2:06 @3) 5.13 km (7:54 / km) +207m 6:34 / km
ahr:150 max:168

First run in forest at Long Lake SE. Lots of snow still in forest, but nice to be out.

Thursday Apr 4 #

5 PM

Biking 29:08 intensity: (11:58 @0) + (14:26 @1) + (2:44 @2) 9.02 km (18.6 kph) +116m
ahr:124 max:156

Wednesday Apr 3 #

7 PM

Run 29:36 intensity: (10:46 @0) + (1:35 @1) + (2:37 @2) + (7:04 @3) + (6:51 @4) + (43 @5) 3.5 km (8:27 / km) +65m 7:44 / km
ahr:146 max:193

Monday Apr 1 #

5 PM

Run 19:50 intensity: (1:23 @0) + (18:27 @1) 3.19 km (6:13 / km) +53m 5:44 / km
ahr:127 max:145

recovery run downtown in a grey, blustery day.

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