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Training Log: ShadowCaster

In the last 7 days:

activity # timemileskm+m
  Run3 2:39:03 16.21(9:49) 26.08(6:06) 444
  Biking1 41:38 5.27(7.6/h) 8.49(12.2/h) 109
  Total4 3:20:41 21.48(9:21) 34.57(5:48) 553
  [1-5]4 2:54:43
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Wednesday Jan 16 #

7 PM

Run tempo 38:23 intensity: (41 @0) + (13:14 @1) + (13:17 @2) + (11:11 @3) 6.97 km (5:30 / km) +93m 5:10 / km
ahr:160 max:177

2x12 min T-pace at Copper Ridge while Finn was at piano lessons.

Monday Jan 14 #

6 PM

Run intervals 37:20 intensity: (2:04 @0) + (16:17 @1) + (11:10 @2) + (7:37 @3) + (12 @4) 6.9 km (5:24 / km) +59m 5:11 / km
ahr:154 max:184

3x 3-2-1s - went well, made paces easy. Funny how it is easier without longjohns and 5 shirts.

Sunday Jan 13 #

4 PM

Biking (snowbike) 41:38 intensity: (22:19 @0) + (19:19 @1) 8.49 km (12.2 kph) +109m
ahr:126 max:152

Bit of a tired ride after yesterday's long run.

Saturday Jan 12 #

5 PM

Run long 1:23:20 intensity: (54 @0) + (47:06 @1) + (23:39 @2) + (10:57 @3) + (44 @4) 12.21 km (6:50 / km) +292m 6:06 / km
ahr:155 max:187

Tried to do one of the "Courses" I found on Garmin (I think it is Rob R.'s since it starts at WCB). He did it in 1hr 1min! Ha, I was way overtime. Longest run in a long time none the less.

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