Training Log: ShadowCaster
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Run | 3 | 2:39:03 | 16.21 | (9:49) | 26.08 | (6:06) | 444 | |||||
| Biking | 1 | 41:38 | 5.27 | (7.6/h) | 8.49 | (12.2/h) | 109 | |||||
| Total | 4 | 3:20:41 | 21.48 | (9:21) | 34.57 | (5:48) | 553 | |||||
| [1-5] | 4 | 2:54:43 | ||||||||||
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| Sa | Su | Mo | Tu | We | Th | Fr | |||||
Wednesday Jan 16 #
7 PM
Run tempo 38:23 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 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 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 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.
- Feb 15 [4w, 0d]: Y - Vancouver Sprint Camp 2019
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 19 | | ||||||||||
| Jan 12 | | ||||||||||
| Jan 5 | | ||||||||||
| Dec 29, 2018 | | ||||||||||
| Dec 22, 2018 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 19 | | ||||||||||
| Jan 12 | | ||||||||||
| Jan 5 | | ||||||||||
| Dec 29, 2018 | | ||||||||||
| Dec 22, 2018 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jan 19 | | ||||||||||
| Jan 12 | | ||||||||||
| Jan 5 | | ||||||||||
| Dec 29, 2018 | | ||||||||||
| Dec 22, 2018 | |
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