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Training Log Archive: ShadowCaster

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Biking13 13:56:54 82.65(5.9/h) 133.02(9.5/h) 1599
  Run9 4:17:45 22.97(11:13) 36.97(6:58) 403
  Stretching1 15:00
  Total23 18:29:39 105.63 169.99 2002
  [1-5]23 14:36:44

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Sunday Jan 31, 2021 #

2 PM

Biking 1:03:18 intensity: (46:18 @1) + (15:46 @2) + (1:14 @3) 13.81 km (13.1 kph) +176m
ahr:142 max:169

Nice long bike ride after dropping of truck at shop. Used alarms in watch to stay in zone 1. So ended up riding fast. Ice Lake trail super fun. -20, but I was warm.

Saturday Jan 30, 2021 #

1 PM

Biking 53:48 intensity: (5:13 @0) + (27:45 @1) + (15:19 @2) + (5:31 @3) 5.24 km (5.8 kph) +81m
ahr:142 max:170

slog to winterlong via tailings pond. Lots of pushing across tailings pond, but was nice to have a pint and scotch egg after!

Biking 12:52 intensity: (2:27 @0) + (3:24 @1) + (7:01 @2) 2.44 km (11.4 kph) +12m
ahr:138 max:162

Thursday Jan 28, 2021 #

5 PM

Run 18:08 intensity: (10 @0) + (3:03 @1) + (2:11 @2) + (5:07 @3) + (6:46 @4) + (51 @5) 3.13 km (5:48 / km) +48m 5:23 / km
ahr:170 max:197

Wednesday Jan 27, 2021 #

5 PM

Biking 30:07 intensity: (3:49 @0) + (16:34 @1) + (5:54 @2) + (3:50 @3) 7.25 km (14.4 kph) +4m
ahr:137 max:169

Tuesday Jan 26, 2021 #

5 PM

Run 27:06 intensity: (1:23 @1) + (14:32 @2) + (9:12 @3) + (1:41 @4) + (18 @5) 4.76 km (5:42 / km) +49m 5:25 / km
ahr:161 max:185

Getting cold, so went for a run around downtown. Clear finally, nice Belt of Venus with full moon over alley when I came home. Felt a bit hard this run, but kept "E" pace. Did a few strides (aka chased by zombies!)

Sunday Jan 24, 2021 #

1 PM

Biking (snowbiking) 1:08:14 [1] 8.76 km (7.7 kph) +104m

Nice snowy bike ride at Wolf Creek with Georgi and Finn. Some new snow today and last night, but riding still good. Quite fast and fun.

Saturday Jan 23, 2021 #

2 PM

Biking 1:05:24 intensity: (18:26 @0) + (14:58 @1) + (14:34 @2) + (14:33 @3) + (2:53 @4) 13.34 km (12.2 kph) +46m
ahr:145 max:186

Poached the dog mushing asso'c trails at ibex valley with Finn. -14, snow seemed slow. But trails were super smooth and packed. Nice flat loop through the forest; I've always been curious about the area and the trails. Afterwords, saw they asked the trails not be used by fatbikers and other (concern about ruts). But it was so hard, we didn't leave any. Well, I've seen this area now.

Thursday Jan 21, 2021 #

6 PM

Run 22:14 intensity: (1:28 @1) + (8:47 @2) + (7:43 @3) + (4:03 @4) + (13 @5) 2.79 km (7:58 / km) +67m 7:07 / km
ahr:164 max:186

putting flags out for Sn-O2 course.

Wednesday Jan 20, 2021 #

8 PM

Run 32:20 intensity: (6 @0) + (10:53 @1) + (7:04 @2) + (7:29 @3) + (6:42 @4) + (6 @5) 5.14 km (6:17 / km) +84m 5:49 / km
ahr:155 max:184

Ran my Sn-O2 course - was pretty fun, felt good - started a bit slower, that was wise. Nice xmas lights.

16:33 - 2.1km

Tuesday Jan 19, 2021 #

5 PM

Run 24:06 intensity: (1:26 @0) + (5:37 @1) + (7:40 @2) + (6:11 @3) + (2:03 @4) + (1:09 @5) 3.53 km (6:49 / km) +27m 6:34 / km
ahr:143 max:186

Picking up controls - nice run, ran into Hillary Walkley at the rink.

Sunday Jan 17, 2021 #

12 PM

Biking 1:48:51 intensity: (1:06:17 @0) + (42:34 @1) 14.35 km (7.9 kph) +139m
ahr:97 max:134

Cool ride with Georgi around Mary Lake / Murray Lake loop. Headed down Mary Lake to explore trail on south end, but ended up at a wood cutting area. Lugged our bikes through the snow/bush up to Swanstrom trail. That trail was a bit soft, but okay. Murray Lake / Mary Lake east trail was groomed, bomber hard and fast. A real joy to ride home with a bit of low sun behind.

Also finally got my tires tubeless. The back was leaking around the valve stem and in that area, but seems to have gotten gooped up and is holding.

Saturday Jan 16, 2021 #

11 AM

Biking 54:55 intensity: (38:46 @0) + (3:11 @1) + (6:11 @2) + (4:03 @3) + (2:02 @4) + (42 @5) 7.92 km (8.7 kph) +124m
ahr:120 max:188

Interesting explore ride south of Cowley Creek and Mary Lake after dropping Finn and Devon off at the ski hill. Neat rock/cliff area found.
C • Rock Area 3

Thursday Jan 14, 2021 #

5 PM

Biking (snowbiking) 34:05 [1] 5.78 km (10.2 kph) +59m

trying to find a route from MacRae to Miles Canyon Rd. But got scuppered at Utah - was riding on weird tracked vehicle tracks. Snowy and dark!

Wednesday Jan 13, 2021 #

6 PM

Run 18:40 intensity: (2:23 @0) + (2:42 @1) + (2:18 @2) + (4:58 @3) + (5:05 @4) + (1:14 @5) 3.19 km (5:51 / km) +10m 5:45 / km
ahr:160 max:189

Tuesday Jan 12, 2021 #

5 PM

Biking (snowbiking) 32:02 [1] 5.7 km (10.7 kph) +72m

explore ride in Wolf Creek to Whitehorse Copper area after work at twighlight - found some nice skidoo trails to ride.

Monday Jan 11, 2021 #

Stretching 15:00 [3]

did a youtube runners stretching routine in basement. Was interesting.

Sunday Jan 10, 2021 #

11 AM

Biking (snowbiking) 2:10:32 intensity: (52:12 @0) + (53:36 @1) + (21:56 @2) + (2:48 @3) 16.68 km (7.7 kph) +286m
ahr:126 max:169

Warm day ride with Finn out at Ferlandia. Unfortunately, trails had been groomed last night and it was slow and soft. Got to remember to go later in the year (Feb or March). Ran into Mario on the lake - nice to get the sun then. Short-cutted home on the road because the ride was more of slog than anticipated, but Finn did well. Had tea at the top of the hill.

Saturday Jan 9, 2021 #

12 PM

Biking 1:40:14 intensity: (12:44 @0) + (1:16:31 @1) + (8:57 @2) + (1:22 @3) + (40 @4) 17.86 km (10.7 kph) +304m
ahr:132 max:179

Nice ride to explore route to do a winter bike tour. Trail super fast, especially on way home. Interesting yellow sky.

Thursday Jan 7, 2021 #

7 PM

Biking 34:10 intensity: (1:57 @0) + (24:45 @1) + (7:28 @2) 5.69 km (10.0 kph) +115m
ahr:137 max:157

Recon ride up to Hillcrest to find a route through for an overnight tour.

Tuesday Jan 5, 2021 #

5 PM

Run 35:40 intensity: (4:46 @0) + (21:19 @1) + (9:35 @2) 4.54 km (7:51 / km) +47m 7:28 / km
ahr:137 max:161

Monday Jan 4, 2021 #

6 PM

Run tempo (orienteering) 30:51 intensity: (35 @0) + (3:43 @1) + (12:08 @2) + (9:21 @3) + (3:54 @4) + (1:10 @5) 5.13 km (6:01 / km) +40m 5:47 / km
ahr:163 max:195

Christmas Night Sn-O course at Shipyards park through the Christmas lights using my special winter-O map. Very hard and physical - it hurt! But it was pretty exciting.

18:53 - 2.2 km
C • That End of the Map 2

Saturday Jan 2, 2021 #

12 PM

Biking 48:22 [1] 8.17 km (10.1 kph) +78m

Bike ride on Sunshine Valley trails with Finn. Nice loop.

Friday Jan 1, 2021 #

10 AM

Run 48:40 intensity: (21:38 @0) + (27:02 @1) 4.76 km (10:14 / km) +32m 9:54 / km
ahr:119 max:144

New Years Resolution Wreckers run

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