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Training Log Archive: ShadowCaster

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Run17 10:47:59 69.77(9:17) 112.29(5:46) 1016
  Biking5 5:02:27 35.09(7.0/h) 56.47(11.2/h) 518
  Stretching14 1:38:00
  Total36 17:28:26 104.86 168.76 1534
  [1-5]27 14:57:05

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Tuesday Dec 30, 2014 #

Stretching 7:00 [3]

6 PM

Run 35:29 intensity: (40 @0) + (15:55 @1) + (13:44 @2) + (3:47 @3) + (1:23 @4) 5.93 km (5:59 / km) +85m 5:35 / km
ahr:143 max:176

Sunday Dec 28, 2014 #

Stretching 7:00 [0]

11 AM

Run long 1:06:07 intensity: (1:03 @0) + (8:25 @1) + (29:21 @2) + (26:48 @3) + (30 @4) 10.65 km (6:12 / km) +103m 5:55 / km
ahr:150 max:171

first -20 run - went well though, nice to see the sun.

Friday Dec 26, 2014 #

10 AM

Biking (snowbiking) 42:32 intensity: (13:22 @0) + (20:17 @1) + (8:29 @2) + (24 @3) 7.71 km (10.9 kph) +93m
ahr:131 max:155

nice boxing day spin around Sidewinder, Quicky-Blair Witch & Ice Lake loop.

Thursday Dec 25, 2014 #

Stretching 7:00 [0]

5 PM

Run tempo 39:38 intensity: (43 @0) + (8:26 @1) + (9:01 @2) + (9:22 @3) + (12:06 @4) 6.51 km (6:05 / km) +65m 5:48 / km
ahr:155 max:179

3x7 min T-pace

Wednesday Dec 24, 2014 #

Stretching 7:00 [3]

3 PM

Run 47:44 intensity: (53 @0) + (10:02 @1) + (15:48 @2) + (13:57 @3) + (7:04 @4) 8.82 km (5:25 / km) +10m 5:23 / km
ahr:151 max:180

6x 2min T pace + 1 min I pace (did zombie chases)

Monday Dec 22, 2014 #

Stretching 7:00 [3]

5 PM

Run 35:09 intensity: (2:51 @0) + (21:28 @1) + (10:50 @2) 5.91 km (5:57 / km) +26m 5:49 / km
ahr:135 max:149

recovery run - kinda sore from yesterday's run up a mountain.

Sunday Dec 21, 2014 #

Stretching 7:00 [0]

1 PM

Run long 56:39 intensity: (31 @0) + (3:01 @1) + (18:44 @2) + (34:00 @3) + (23 @4) 9.18 km (6:10 / km) +421m 5:01 / km
ahr:154 max:168

Run up Grey Mt. to the notch & back. Windy, but good conditions, road was plowed.

Saturday Dec 20, 2014 #

Stretching 7:00 [0]

2 PM

Biking 1:24:27 intensity: (13:08 @0) + (14:18 @1) + (26:39 @2) + (28:26 @3) + (1:56 @4) 18.38 km (13.1 kph) +218m
ahr:145 max:170

5+ hours of light - 2 laps.

Friday Dec 19, 2014 #

5 PM

Run tempo 43:07 intensity: (1:24 @0) + (4:01 @1) + (15:07 @2) + (13:21 @3) + (9:14 @4) 8.05 km (5:21 / km)
ahr:154 max:176

Wednesday Dec 17, 2014 #

Stretching 7:00 [3]

8 PM

Run intervals 40:16 intensity: (1:12 @0) + (6:52 @1) + (17:15 @2) + (9:02 @3) + (5:08 @4) + (47 @5) 7.26 km (5:33 / km)
ahr:151 max:190

did zombie chases

Monday Dec 15, 2014 #

5 PM

Run 30:02 intensity: (1:43 @0) + (16:30 @1) + (2:01 @2) + (3:05 @3) + (5:30 @4) + (1:13 @5) 5.2 km (5:47 / km) +15m 5:42 / km
ahr:146 max:192

Sunday Dec 14, 2014 #

1 PM

Run long 48:13 intensity: (1:30 @0) + (11:12 @1) + (28:01 @2) + (7:12 @3) + (18 @4) 7.54 km (6:24 / km) +171m 5:45 / km
ahr:145 max:169

run from Biathlon down Southpaw, etc.

Saturday Dec 13, 2014 #

3 PM

Biking 1:50:37 intensity: (28:01 @0) + (43:35 @1) + (28:10 @2) + (10:18 @3) + (33 @4) 16.1 km (8.7 kph) +185m
ahr:135 max:172

Fat Boys with Thane - did the hawk ridge loop, Quickie, Ice Lake loop. Went well, tired by the end. Hawk Ridge was pretty skinny, but rode well overall.

Friday Dec 12, 2014 #

8 PM

Run (hash) 5:20 intensity: (14 @0) + (13 @1) + (1:19 @2) + (3:20 @3) + (14 @4) 0.87 km (6:07 / km)
ahr:154 max:168

part of 12Bars

Run (hash) 9:28 intensity: (1:28 @0) + (3:05 @1) + (4:23 @2) + (32 @3) 1.62 km (5:51 / km)
ahr:136 max:157

part of 12 bars of Christmas run. no complete

Thursday Dec 11, 2014 #

Stretching 7:00 [0]

9 PM

Run tempo 30:56 intensity: (22 @0) + (6:49 @1) + (8:13 @2) + (10:12 @3) + (5:20 @4) 5.77 km (5:22 / km) +2m 5:21 / km
ahr:153 max:176

zombie run

Wednesday Dec 10, 2014 #

Stretching 7:00 [3]

8 PM

Run long 40:39 intensity: (36 @0) + (12:32 @1) + (27:04 @2) + (27 @3) 7.07 km (5:45 / km)
ahr:142 max:156

zombie run round Millennium Trail.

Tuesday Dec 9, 2014 #

Stretching 7:00 [0]

6 PM

Run tempo 36:09 intensity: (2:58 @0) + (8:54 @1) + (9:35 @2) + (11:12 @3) + (3:30 @4) 6.53 km (5:32 / km) +11m 5:29 / km
ahr:148 max:176

still not sure about zones - 10m Z2, 10m Z3....seemed a bit easy.

Sunday Dec 7, 2014 #

Stretching 7:00 [0]

4 PM

Run tempo 29:10 intensity: (52 @0) + (1:44 @1) + (9:49 @2) + (7:22 @3) + (6:57 @4) + (2:26 @5) 5.51 km (5:17 / km) +77m 4:57 / km
ahr:160 max:203

HRM and zones still don't seem right. Did cruise intervals. 2x6min. 3rd zombie mission.

Thursday Dec 4, 2014 #

9 PM

Biking 30:36 intensity: (10:15 @0) + (16:37 @1) + (3:44 @2) 8.04 km (15.8 kph)
ahr:131 max:150

easy bike ride round millenum loops to get my ya-yas out. Did airdrop mission.

Wednesday Dec 3, 2014 #

Stretching 7:00 [0]

5 PM

Run (intervals) 31:34 intensity: (2:10 @0) + (55 @1) + (12:29 @2) + (8:00 @3) + (8:00 @4) 6.03 km (5:14 / km) +17m 5:10 / km
ahr:173 max:204

heart rate really weird....wonder if is a problem with new firmware?

Tuesday Dec 2, 2014 #

6 PM

Run 22:19 intensity: (1:26 @0) + (6:27 @1) + (13:05 @2) + (1:21 @3) 3.82 km (5:50 / km) +13m 5:44 / km
ahr:141 max:166

1st airdrop run

Monday Dec 1, 2014 #

Stretching 7:00 [0]

5 PM

Biking 34:15 intensity: (59 @0) + (1:16 @1) + (6:57 @2) + (14:15 @3) + (8:28 @4) + (2:20 @5) 6.25 km (10.9 kph) +22m
ahr:160 max:196

1st Zombies, Run run. 'round downtown. Had to run hard because I didn't realize chase mode was on. Ran too hard 'cause I'm trying to figure the zones out.

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