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Training Log Archive: ShadowCaster

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Biking8 16:27:46 116.28(7.1/h) 187.14(11.4/h)
  Run14 12:39:09 77.7(9:46) 125.05(6:04)
  Stretching8 56:00
  Total30 30:02:55 193.99 312.19
  [1-5]23 21:50:47

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Thursday Mar 31, 2016 #

6 PM

Run intervals 58:54 intensity: (5:27 @0) + (19:24 @1) + (29:15 @2) + (4:42 @3) + (6 @4) 6.62 km (8:54 / km)
ahr:152 max:184

First forest intevals with brent and Leif on chadburn lake

Wednesday Mar 30, 2016 #

8 PM

Run 59:13 intensity: (3:17 @0) + (34:41 @1) + (15:20 @2) + (5:55 @3) 9.79 km (6:03 / km)
ahr:150 max:181

Tuesday Mar 29, 2016 #

Stretching 7:00 [3]

5 PM

Run intervals 39:36 intensity: (43 @0) + (12:45 @1) + (16:54 @2) + (8:31 @3) + (43 @4) 7.59 km (5:13 / km)
ahr:160 max:185

3 x 4min I-pace, 3 min jog. Hard, but made pace not bad. Felt luggy after yesterday. Ran Millenium loop, too much traffic. Warm, 13degrees!

Monday Mar 28, 2016 #

5 PM

Run 53:41 intensity: (1:32 @0) + (48:10 @1) + (3:59 @2) 9.32 km (5:45 / km)
ahr:145 max:160

Friday Mar 25, 2016 #

10 AM

Biking (snowbike) 4:34:45 intensity: (1:29:42 @0) + (2:57:57 @1) + (7:06 @2) 57.24 km (12.5 kph)
ahr:129 max:158

Epic long ride to Alligator Lake. Finally made it. First try was in late 1980's on mt. bikes (ridged back then). Today was sunny, trail was super fast. 30km downhill on way back. Was quite tired by the end.

Good little video made by Ben that shows pretty much how the riding was, even with me falling off my bike: https://www.facebook.com/Benjamin.Horowitz/videos/...

Thursday Mar 24, 2016 #

Stretching 7:00 [0]

5 PM

Run intervals 54:19 intensity: (13:20 @0) + (16:50 @1) + (13:50 @2) + (6:59 @3) + (2:47 @4) + (33 @5) 8.76 km (6:12 / km)
ahr:169 max:225

Reps up along the airport - 2x 800m. Hard, but I think I made pace okay.

Wednesday Mar 23, 2016 #

6 PM

Biking (snowbike) 1:00:44 intensity: (27:08 @0) + (30:35 @1) + (3:01 @2) 9.25 km (9.1 kph)
ahr:127 max:164

nice ride round Mother-T/Go-T. A bit slush on way up, but was able to ride it all. Saw Sierra and Kirsten a the top.

Tuesday Mar 22, 2016 #

Stretching 7:00 [0]

8 PM

Run tempo 49:07 intensity: (13 @0) + (20:14 @1) + (24:34 @2) + (3:59 @3) + (7 @4) 9.72 km (5:03 / km)
ahr:158 max:185

30min T-pace. Hard to keep HR & pace. Ran after dinner. Was difficult.

Sunday Mar 20, 2016 #

3 PM

Run long 1:17:45 intensity: (7:55 @0) + (40:35 @1) + (24:41 @2) + (4:34 @3) 12.55 km (6:12 / km)
ahr:150 max:181

got caught on on zombie sprint.

Saturday Mar 19, 2016 #

2 PM

Biking 1:06:17 intensity: (28:27 @0) + (37:46 @1) + (4 @2) 11.2 km (10.1 kph)
ahr:120 max:155

awesome snowbike ride on Grant's trails at MacPherson. Was 1-2" fresh snow, but warm. aired down and it was like riding on velvet. Very nice.

Friday Mar 18, 2016 #

Stretching 7:00 [0]

8 PM

Run intervals 47:07 intensity: (1:43 @0) + (33:15 @1) + (5:57 @2) + (5:05 @3) + (1:07 @4) 7.7 km (6:07 / km)
ahr:148 max:187

Reps. Heavy snow tonight. pace a bit slow, but kept it for all 5 reps.

Wednesday Mar 16, 2016 #

Stretching 7:00 [0]

5 PM

Run tempo 40:27 intensity: (1:11 @0) + (11:38 @1) + (14:07 @2) + (13:03 @3) + (28 @4) 7.83 km (5:10 / km)
ahr:162 max:184

theshold intervals - 15min T pace, + 5min Tpace. Felt hard to do.

Monday Mar 14, 2016 #

5 PM

Biking 56:49 intensity: (19:08 @0) + (37:41 @1) 12.97 km (13.7 kph)
ahr:128 max:150

bike ride round ice lake - found a new piece of trail.

Sunday Mar 13, 2016 #

Stretching 7:00 [0]

11 AM

Run 59:08 [1] 9.59 km (6:10 / km)

longish run with zombie chases - nice day

Saturday Mar 12, 2016 #

10 AM

Biking 3:09:51 intensity: (2:08:41 @0) + (1:01:10 @1) 39.85 km (12.6 kph)
ahr:116 max:149

Gran Fando ride from Takhini to Takhini Hotsprngs with Georgi. Great day, sunny, super fast trails.

Friday Mar 11, 2016 #

5 PM

Biking 58:36 intensity: (22:06 @0) + (36:30 @1) 10.64 km (10.9 kph)
ahr:129 max:153

kind of a bust of a ride out at Wolf Creek. I think I've explored all the trails now. Swanson trail was bomber though.

Thursday Mar 10, 2016 #

Stretching 7:00 [0]

7 PM

Run intervals 53:55 intensity: (6:50 @0) + (31:41 @1) + (6:19 @2) + (9:05 @3) 7.77 km (6:57 / km)
ahr:144 max:183

O-tervals w/ Leif and Jen at Yukon College - was awesome - hard.

Tuesday Mar 8, 2016 #

5 PM

Run tempo 46:48 intensity: (1:13 @0) + (14:07 @1) + (15:30 @2) + (15:58 @3) 8.96 km (5:13 / km)
ahr:161 max:178

threshold run up Yukon River in Dawson. Jumble ice was amazing, trail hard packed. Was hard though.

Sunday Mar 6, 2016 #

1 PM

Biking 3:48:18 intensity: (57:05 @0) + (2:00:41 @1) + (50:20 @2) + (12 @3) 36.64 km (9.6 kph)
ahr:140 max:173

Well, that was a bit more epic than planned. I wanted to ride from Fish Lake up and over to Coal Lake Rd. and then try to get down to Mt. Sima. Well I missed Coal Lake Rd. due the to flat light and ended up at a dog mushers camp near Coal Lake! So had to go back up. Was way longer than planned and I was a bit nervous. Very little sled traffic on Coal Lake Rd so I decided to just take the long way back to the truck. Very tired by end.

Saturday Mar 5, 2016 #

11 AM

Biking (snowbike) 52:26 intensity: (5:32 @0) + (45:04 @1) + (1:50 @2) 9.35 km (10.7 kph)
ahr:137 max:160

fast ride around Hawk Ridge and Porcupine Ridge - the latter was super fast!

Thursday Mar 3, 2016 #

Stretching 7:00 [0]

7 PM

Run intervals 1:08:28 intensity: (17:23 @0) + (37:39 @1) + (10:22 @2) + (2:49 @3) + (15 @4) 9.56 km (7:10 / km)
ahr:138 max:185

Rep intervals with Jen an Leif. Felt faster than last time, made pace no problem.

Tuesday Mar 1, 2016 #

5 PM

Run tempo 50:41 intensity: (4:32 @0) + (16:40 @1) + (10:42 @2) + (8:24 @3) + (10:01 @4) + (22 @5) 9.3 km (5:27 / km)
ahr:161 max:199

3x10min threshold intervals. Was able to make pace pretty good. HRM was all wacky though.

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