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Training Log Archive: ShadowCaster

In the 7 days ending Jan 19, 2019:

activity # timemileskm+m
  Run3 2:39:13 16.68(9:33) 26.85(5:56) 418
  Biking1 41:38 5.27(7.6/h) 8.49(12.2/h) 109
  Total4 3:20:51 21.96(9:09) 35.34(5:41) 527
  [1-5]4 2:47:40

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SuMoTuWeThFrSa

Friday Jan 18, 2019 #

12 PM

Run long 1:23:30 intensity: (8:07 @0) + (55:58 @1) + (19:25 @2) 12.97 km (6:26 / km) +266m 5:50 / km
ahr:145 max:167

Long run around upper riverdale. Went better than last time (easier and no chafing!)

Wednesday Jan 16, 2019 #

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, 2019 #

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, 2019 #

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.

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