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Training Log Archive: ShadowCaster

In the 7 days ending Sep 6, 2015:

activity # timemileskm+m
  Run4 3:27:25 22.7(9:08) 36.54(5:41) 225
  Stretching3 27:00
  Total7 3:54:25 22.7 36.54 225
  [1-5]5 3:18:37

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MoTuWeThFrSaSu

Sunday Sep 6, 2015 #

Stretching 7:00 [0]

11 AM

Run long 1:19:21 intensity: (1:22 @0) + (1:00:37 @1) + (10:59 @2) + (4:41 @3) + (1:42 @4) 14.5 km (5:28 / km) +76m 5:20 / km
ahr:152 max:193

pavement pounder from Twin Lakes - went well (zombie run w/ easy chases). felt much better than last week.

Thursday Sep 3, 2015 #

Stretching 10:00 [3]

8 PM

Run 43:48 intensity: (1:49 @0) + (29:27 @1) + (8:25 @2) + (2:02 @3) + (2:05 @4) 8.04 km (5:27 / km) +42m 5:19 / km
ahr:154 max:190

'nother round riverdale pavement pounder. Ran zombies run, a bit easier that last one, but still hrd.

Tuesday Sep 1, 2015 #

Stretching 10:00 [0]

did a bit of calf rolling too.
8 PM

Run 53:42 intensity: (4:23 @0) + (35:12 @1) + (7:43 @2) + (4:03 @3) + (2:14 @4) + (7 @5) 10.03 km (5:21 / km) +40m 5:15 / km
ahr:157 max:202

10km pavement pounder round riverdale, zombie run. Was a hard run, hurt and was sore.

Monday Aug 31, 2015 #

7 PM

Run (hash) 30:34 intensity: (11:14 @0) + (18:17 @1) + (1:03 @2) 3.96 km (7:43 / km) +67m 7:07 / km
ahr:130 max:169

Riverdale hash starting from Nate's place. Ran in full rain suit.

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