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Training Log Archive: ShadowCaster

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Run11 5:28:55 27.06(12:09) 43.54(7:33) 1130
  Biking5 3:30:03 24.46(7.0/h) 39.37(11.2/h) 548
  Stretching1 5:00
  Total17 9:03:58 51.52 82.92 1677
  [1-5]16 6:51:25

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Friday Dec 30, 2016 #

1 PM

Run 23:37 intensity: (1:09 @0) + (17:52 @1) + (4:36 @2) 3.77 km (6:16 / km) +101m 5:32 / km
ahr:142 max:169

Wednesday Dec 28, 2016 #

8 PM

Biking 28:20 intensity: (17:01 @0) + (6:07 @1) + (5:11 @2) + (1 @3) 7.52 km (15.9 kph) +70m
ahr:116 max:165

Bike up to Caleb's to get throw bag. New snowbike is so fast!

Tuesday Dec 27, 2016 #

5 PM

Run 25:06 intensity: (18:07 @0) + (6:59 @1) 3.94 km (6:22 / km) +50m 5:59 / km
ahr:106 max:145

Monday Dec 26, 2016 #

2 PM

Run 13:43 intensity: (1:26 @0) + (12:17 @1) 2.28 km (6:01 / km) +42m 5:31 / km
ahr:135 max:152

Sunday Dec 25, 2016 #

5 PM

Run 24:11 intensity: (3:24 @0) + (10:22 @1) + (1:39 @2) + (5:48 @3) + (2:58 @4) 4.02 km (6:01 / km) +23m 5:51 / km
ahr:152 max:192

Saturday Dec 24, 2016 #

2 PM

Biking 35:19 intensity: (8:38 @0) + (22:10 @1) + (4:31 @2) 6.31 km (10.7 kph) +200m
ahr:134 max:168

Thursday Dec 22, 2016 #

7 PM

Run 5:20 [3] 0.93 km (5:46 / km) +10m 5:27 / km

Wednesday Dec 21, 2016 #

5 PM

Biking 26:52 intensity: (12:10 @0) + (14:42 @1) 6.98 km (15.6 kph) +44m
ahr:125 max:137

Tuesday Dec 20, 2016 #

6 PM

Run 15:25 intensity: (3:28 @0) + (2:34 @1) + (3:52 @2) + (5:26 @3) + (5 @4) 2.35 km (6:33 / km) +41m 6:02 / km
ahr:154 max:185

Sunday Dec 18, 2016 #

1 PM

Run 15:30 intensity: (1:52 @0) + (6:43 @1) + (6:39 @2) + (16 @3) 2.1 km (7:23 / km) +30m 6:53 / km
ahr:147 max:173

Saturday Dec 17, 2016 #

10 AM

Run 1:12:26 intensity: (39 @0) + (2:03 @1) + (7:26 @2) + (52:53 @3) + (9:25 @4) 10.52 km (6:53 / km) +455m 5:40 / km
ahr:176 max:194

Thursday Dec 15, 2016 #

7 PM

Biking 34:53 intensity: (6:49 @0) + (28:04 @1) 7.31 km (12.6 kph) +19m
ahr:134 max:152

Still -30, but my new snowibike goes good in the cold. Not such a slog!

Wednesday Dec 14, 2016 #

Stretching 5:00 [0]

5 PM

Run 15:02 intensity: (1:46 @0) + (13:16 @1) 2.58 km (5:50 / km) +55m 5:16 / km
ahr:137 max:151

First run again after break - training for Portugal! Ross and I are going! So excited. -30 run, shorty, but I was dressed well and cold was no problem.

Sunday Dec 4, 2016 #

1 PM

Biking (snowbike) 1:24:39 intensity: (16:05 @0) + (37:08 @1) + (29:56 @2) + (1:30 @3) 11.24 km (8.0 kph) +215m
ahr:144 max:174

Go-T, Mother-T, Pink, Red. Was good at first, but Red a real slog. Rode with Rob for last half, that helped shared the effort. Aired down too low at end and that was a final slog

Thursday Dec 1, 2016 #

2 PM

Run 56:06 intensity: (7:35 @0) + (42:42 @1) + (5:49 @2) 5.8 km (9:40 / km) +167m 8:27 / km
ahr:141 max:167

7 PM

Run 1:02:29 intensity: (27:24 @0) + (28:08 @1) + (6:08 @2) + (49 @3) 5.25 km (11:54 / km) +156m 10:22 / km
ahr:130 max:176

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