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Training Log Archive: ShadowCaster

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Run7 6:22:00 39.52(9:40) 63.61(6:00) 480
  Hike4 4:10:06 23.17(10:48) 37.29(6:42)
  Stretching4 34:00
  Total15 11:06:06 62.7 100.9 480
  [1-5]7 4:52:57

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Monday Sep 28, 2015 #

1 PM

Hike 58:47 [0] 19.68 km (2:59 / km)

Hike at Morley - need to delete because it includes helicopter ride!

Friday Sep 25, 2015 #

10 AM

Hike 40:47 [0] 12.88 km (3:10 / km)

Power canal investigation w/ David

Thursday Sep 24, 2015 #

7 PM

Run 26:22 [0] 3.04 km (8:41 / km)
ahr:87 max:102

downtown hash from watershed. Part of track missing

Wednesday Sep 23, 2015 #

10 AM

Hike 2:29:41 [0] 4.66 km (32:08 / km)

Lower Penstock traverse w/ Michael in Atlin
1 PM

Hike 51 [0] 0.08 km (11:02 / km)

Saturday Sep 12, 2015 #

10 AM

Run race 1:19:08 intensity: (27 @0) + (1:04 @1) + (22:21 @2) + (53:59 @3) + (1:06 @4) + (11 @5) 17.75 km (4:28 / km) +186m 4:14 / km
ahr:174 max:195

Road relay Leg 9. Wasn't sure I could do that pace, but I think it was pretty close.

Tuesday Sep 8, 2015 #

Stretching 7:00 [0]

8 PM

Run 26:15 intensity: (26 @0) + (21:37 @1) + (3:39 @2) + (33 @3) 5.01 km (5:15 / km)
ahr:148 max:175

Monday Sep 7, 2015 #

7 PM

Run 1:13:24 intensity: (1:04:14 @0) + (9:00 @1) + (10 @2) 5.25 km (13:59 / km) +136m 12:23 / km
ahr:104 max:159

Mt. Mac Hash - nice trail by Onion Skins - Rob (O mapper) was my guest.

Sunday Sep 6, 2015 #

Stretching 7:00 [0]

11 AM

Run long 1:19:21 intensity: (1:22 @0) + (1:00:37 @1) + (10:59 @2) + (4:41 @3) + (1:42 @4) 14.5 km (5:28 / km) +76m 5:20 / km
ahr:152 max:193

pavement pounder from Twin Lakes - went well (zombie run w/ easy chases). felt much better than last week.

Thursday Sep 3, 2015 #

Stretching 10:00 [3]

8 PM

Run 43:48 intensity: (1:49 @0) + (29:27 @1) + (8:25 @2) + (2:02 @3) + (2:05 @4) 8.04 km (5:27 / km) +42m 5:19 / km
ahr:154 max:190

'nother round riverdale pavement pounder. Ran zombies run, a bit easier that last one, but still hrd.

Tuesday Sep 1, 2015 #

Stretching 10:00 [0]

did a bit of calf rolling too.
8 PM

Run 53:42 intensity: (4:23 @0) + (35:12 @1) + (7:43 @2) + (4:03 @3) + (2:14 @4) + (7 @5) 10.03 km (5:21 / km) +40m 5:15 / km
ahr:157 max:202

10km pavement pounder round riverdale, zombie run. Was a hard run, hurt and was sore.

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