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Training Log Archive: ShadowCaster

In the 31 days ending Dec 31, 2010:

activity

time

miles

Run

13:01:22

80.18

(9:45)

129.04

(6:03)

Snowshoeing

3:00:00

Total

16:01:22

80.18

129.04

[1-5]

13:01:22

3:00

0:00

» now

Friday Dec 31, 2010 #

Run 24:42 [1] 4.09 km (6:03 / km)

Run 20:00 [3] 4.32 km (4:38 / km)

20min Threshold run

Run 2:21 [5] 0.6 km (3:55 / km)

3x 200m R + 200m jog

Wednesday Dec 29, 2010 #

Snowshoeing 3:00:00 [0]

Tuesday Dec 28, 2010 #

Run 22:40 [1] 4.05 km (5:36 / km)

Monday Dec 27, 2010 #

Run 14:06 [5] 3.6 km (3:55 / km)

This week's Q1 training - it was harder: 3x (2x200m R + 200 m jog +800m@R pace + 800 m job) - the 800m R pace got hard by the end.

Run 40:00 [1] 6.24 km (6:25 / km)

Sunday Dec 26, 2010 #

Run 44:30 [1] 8.08 km (5:30 / km)

Saturday Dec 25, 2010 #

Run 20:30 [1] 2.91 km (7:03 / km)

easy run with G.

Friday Dec 24, 2010 #

Run 13:54 [3] 3.0 km (4:38 / km)

Q3 workout - 3x1000m @ T pace + 1 min. rest btwn.

Run 20:00 [1] 3.22 km (6:13 / km)

inc. 4 sets of light strides (20sec) during cool down

Wednesday Dec 22, 2010 #

Run 22:00 [1] 3.65 km (6:01 / km)

Run 10:26 [4] 2.4 km (4:21 / km)

I- intervals - my 2nd quality workout (3x800m + 2min jog @ I pace)

Tuesday Dec 21, 2010 #

Run 23:00 [1] 3.94 km (5:50 / km)

Monday Dec 20, 2010 #

Run 33:00 [1] 4.72 km (6:59 / km)

Run (Reps) 6:00 [5] 1.6 km (3:45 / km)

My first Quality workout!

Sunday Dec 19, 2010 #

Run 20:25 [1] 3.57 km (5:43 / km)

Saturday Dec 18, 2010 #

Run 1:40:00 [1] 12.0 km (8:20 / km)

solstice run up grey mountain with G. -28 and windy

Friday Dec 17, 2010 #

Run 22:08 [1] 4.08 km (5:25 / km)

v. cold, -30, sunny.

Tuesday Dec 14, 2010 #

Run 30:10 [1] 5.48 km (5:30 / km)

Sunday Dec 12, 2010 #

Run 46:45 [1] 8.05 km (5:48 / km)

Saturday Dec 11, 2010 #

Run 32:00 [1] 5.57 km (5:45 / km)

Wednesday Dec 8, 2010 #

Run 19:25 [1] 2.68 km (7:15 / km)

Tuesday Dec 7, 2010 #

Run 29:30 [2] 4.15 km (7:07 / km)

up black street gully, lots of snowy/broken trail

Monday Dec 6, 2010 #

Run 23:45 [1] 4.1 km (5:48 / km)

Sunday Dec 5, 2010 #

Run 44:20 [1] 7.44 km (5:58 / km)

Drifted in trails, hard & punchy - slow, heavy going.

Saturday Dec 4, 2010 #

Run 30:45 [1] 5.09 km (6:02 / km)

Friday Dec 3, 2010 #

Run 25:00 [1] 4.15 km (6:01 / km)

cold south wind, -16

Thursday Dec 2, 2010 #

Run 19:00 [1] 2.72 km (6:59 / km)

-27 & clear

Wednesday Dec 1, 2010 #

Run 21:00 [1] 3.54 km (5:56 / km)

cold, -20 and punchy snow on riverfront trail

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