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Training Log Archive: ShadowCaster

In the 7 days ending Jul 9, 2011:

activity # timemileskm+m
  Run3 2:17:06 15.8(8:41) 25.42(5:24)
  Total3 2:17:06 15.8(8:41) 25.42(5:24)

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Saturday Jul 9, 2011 #

Run intervals 10:30 [4] 3.08 km (3:25 / km)

three sets of rainy intervals on long lake SE map

Run warm up/down 25:35 [1] 3.06 km (8:22 / km)

Friday Jul 8, 2011 #

Run tempo 40:00 [3] 7.92 km (5:03 / km)

Run warm up/down (1942) 19:42 [1] 3.27 km (6:01 / km)

Sunday Jul 3, 2011 #

Run intervals 12:00 [4] 2.97 km (4:02 / km)

Intervals in skagway (4x3min I + 3min jog)

Run warm up/down 29:19 [1] 5.12 km (5:44 / km)

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