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Training Log Archive: ShadowCaster

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Run4 4:00:59 22.2(10:51) 35.74(6:45) 411
  Total4 4:00:59 22.2(10:51) 35.74(6:45) 411

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MoTuWeThFrSaSu

Sunday Oct 6, 2013 #

5 PM

Run long 1:18:17 [1] 14.43 km (5:25 / km) +31m 5:22 / km

Long run down Don Valley. Nice, but smelt like sewage. Got very sweaty, and felt somewhat tired.

Saturday Oct 5, 2013 #

3 PM

Run 51:14 intensity: (34:44 @1) + (12:00 @4) + (4:30 @5) 9.1 km (5:38 / km) +64m 5:27 / km

Intervals in Don Mills - 4x200R, 3 x 1km I, 1x400R. Wasn't as hard as last week's, but still cut off the last 400. 200's and I pace seemed to go well. Maybe pavement helps.

Wednesday Oct 2, 2013 #

8 PM

Run warm up/down (orienteering) 47:53 intensity: (22:53 @1) + (25:00 @3) 5.87 km (8:09 / km) +179m 7:04 / km

tough "tempo" run up to top of Magnussen map & then back down.

Monday Sep 30, 2013 #

7 PM

Run (hash) 1:03:35 [1] 6.33 km (10:02 / km) +137m 9:04 / km

screwed up hash from Crestview lost in the swamp. Other than that it was awesome.

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