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Training Log Archive: ShadowCaster

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Run21 13:52:59 92.23(9:02) 148.43(5:37)
  Biking1 1:30:00 11.81(7.9/h) 19.0(12.7/h)
  Total22 15:22:59 104.03(8:52) 167.43(5:31)
  [1-5]21 13:52:59

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Monday Jan 31, 2011 #

Run (Hash) 46:02 [1] 5.9 km (7:48 / km)

First Kahuna Hash House Harriers run back in Portland - got quite cold, but felt strong running up all the hills.

Sunday Jan 30, 2011 #

Biking (Urban ride) 1:30:00 [0] 19.0 km (12.7 kph)

Urban ride with Georgi and Finn up to Going St, etc.

Saturday Jan 29, 2011 #

Run 7:28 [5] 1.91 km (3:55 / km)

Q3 workout in portland - was kind of long and hard.
3x (2x200R + 200 jog + 1 mile T pace + 200 F + 400 jog)

Run 22:48 [3] 4.95 km (4:36 / km)

Run 37:52 [1] 6.05 km (6:16 / km)

Wednesday Jan 26, 2011 #

Run 4:42 [5] 1.2 km (3:55 / km)

Run in Ketchican, Alaska while on our ferry trip to Portland.
3x (2x 200mR + 200m jog + 5min T pace)

Run 16:14 [3] 3.46 km (4:42 / km)

Difficult to maintain pace because it is so hilly in Ketchican.

Run 26:10 [1] 3.96 km (6:37 / km)

Tuesday Jan 25, 2011 #

Run 45:00 [1] 6.91 km (6:31 / km)

Nice run on trails at Sitka, Alaska - cool forest/bog trail then Mosquito Cove trail near ferry terminal. Hilly trail with lots of stairs up and down.

Monday Jan 24, 2011 #

Run 9:26 [5] 2.4 km (3:56 / km)

First Q1 work of Phase IV - in Skagway - 2x (800mR+200 jog + 200mR + 200m jog + 200F + 800 m jog)

Run 32:36 [1] 5.38 km (6:04 / km)

Friday Jan 21, 2011 #

Run 22:40 [1] 4.24 km (5:21 / km)

Wednesday Jan 19, 2011 #

Run 8 [5] 2.0 km (4 / km)

Last workout in Phase III - 5x 400m R-pace+1min rest. Ran with JP. This was hard, don't know if I could have done 8.

Run 24:00 [1] 4.0 km (6:00 / km)

Tuesday Jan 18, 2011 #

Run 33:06 [1] 5.48 km (6:02 / km)

Monday Jan 17, 2011 #

Run 15:18 [4] 3.6 km (4:15 / km)

3x1200m @ I-pace, + 4min jog - Ran with JP - felt quite a bit easier than previous I workouts.

Run 28:00 [1] 4.51 km (6:12 / km)

Sunday Jan 16, 2011 #

Run 41:01 [1] 7.26 km (5:39 / km)

First run with my new GPS watch from Christmas!

Friday Jan 14, 2011 #

Run 7:50 [5] 2.0 km (3:55 / km)

Run 34:06 [1] 5.03 km (6:47 / km)

Thursday Jan 13, 2011 #

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

Run 4:42 [5] 1.2 km (3:55 / km)

1.5x (2x1000 T pace + 1 min jog + 4x200m R pace +200 m jog)

Run 26:54 [1] 5.11 km (5:16 / km)

Tuesday Jan 11, 2011 #

Run 21:48 [1] 4.06 km (5:22 / km)

Monday Jan 10, 2011 #

Run 12:45 [4] 3.0 km (4:15 / km)

Run 26:00 [1] 4.04 km (6:26 / km)

Saturday Jan 8, 2011 #

Run 26:30 [1] 3.57 km (7:25 / km)

stiff and sore from yesterday. Ran with G. up greymt rd. Cold, -23

Friday Jan 7, 2011 #

Run 16:55 [5] 4.6 km (3:41 / km)

Q3 workout - 2x600m R+3sec + 600 m jog
3x400 m R pace + 400 m jog
4x300 m R-1sec + 300 m jog
5x200 m F pace + 200 m jog

This was a hard workout for me, especially the 300 and 200 F pace.

Run 52:49 [1] 7.39 km (7:09 / km)

Wednesday Jan 5, 2011 #

Run 4:42 [5] 1.2 km (3:55 / km)

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

Q2 workout (Phase III) - 1.5x (2x 1000 @ T pace + 4x 200 R pace + 200 m jog)

Run 26:54 [1] 4.94 km (5:27 / km)

Tuesday Jan 4, 2011 #

Run 21:00 [1] 3.0 km (7:00 / km)

ran up black street gully & along ridge top - ended at beer store!

Monday Jan 3, 2011 #

Run 26:00 [1] 4.51 km (5:46 / km)

Run 13:45 [4] 3.0 km (4:35 / km)

3x 1000m @ I pace + 3min jog
Workout seemed a bit easier than last I-pace workout....oh, I think I did the I pace too slow!

Sunday Jan 2, 2011 #

Run 44:00 [1] 7.96 km (5:32 / km)

Saturday Jan 1, 2011 #

Run 26:00 [1] 4.61 km (5:38 / km)

ran with downtown map - warm finally (-2)

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