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Training Log Archive: ShadowCaster

In the 7 days ending Apr 30:

activity # timemileskm+m
  Run5 8:12:09 28.29(17:24) 45.53(10:48) 1336
  Biking1 35:31 6.99(11.8/h) 11.25(19.0/h) 193
  Total6 8:47:40 35.29(14:57) 56.79(9:18) 1529
  [1-5]6 5:02:52

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Saturday Apr 30 #

12 PM

Run 1:16:07 intensity: (39:48 @0) + (32:10 @1) + (4:09 @2) 4.62 km (16:29 / km) +282m 12:38 / km
ahr:116 max:158

Setting the ball buster hash trail - gorgeous day to be out in the green, lush forest.
3 PM

Run 3:34:09 intensity: (2:17:45 @0) + (54:16 @1) + (22:08 @2) 10.4 km (20:35 / km) +425m 17:06 / km
ahr:115 max:160

Ball buster hash.

Thursday Apr 28 #

7 PM

Run intervals 43:31 intensity: (1:25 @0) + (17:26 @1) + (14:20 @2) + (5:46 @3) + (3:41 @4) + (53 @5) 7.63 km (5:42 / km) +79m 5:26 / km
ahr:151 max:185

Intervals with Pia and Leif. Planed to do 3x 1.2 km, but did 2 1/2 instead - they were hard and I haven't done a lot of hard yet. But fun to do it with people.

Wednesday Apr 27 #

6 PM

Biking 35:31 intensity: (19:40 @0) + (15:51 @1) 11.25 km (19.0 kph) +193m
ahr:113 max:142

Just a little road-bike rip after work to stay active. Saw a marsh hawk and then muskrat pushups on Yukon River at Robert Service Way. Weird!

Tuesday Apr 26 #

5 PM

Run 18:32 intensity: (2:16 @0) + (3:45 @1) + (10:18 @2) + (1:50 @3) + (23 @4) 2.95 km (6:17 / km) +75m 5:34 / km
ahr:150 max:177

Run 40:14 intensity: (18:24 @0) + (13:17 @1) + (3:14 @2) + (4:26 @3) + (53 @4) 4.81 km (8:22 / km) +48m 7:58 / km
ahr:124 max:182

Sunday Apr 24 #

10 AM

Run 1:39:36 intensity: (5:30 @0) + (43:08 @1) + (43:44 @2) + (2:56 @3) + (3:22 @4) + (56 @5) 15.12 km (6:35 / km) +428m 5:46 / km
ahr:146 max:190

First long run - 14km - went well, running and paces were good (~5:30 min/km), but trails were still deep snow and that was a challenge.

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