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Training Log Archive: ShadowCaster

In the 7 days ending May 7:

activity # timemileskm+m
  Run3 2:15:35 12.28(11:02) 19.76(6:52) 34717c
  Biking2 2:01:16 20.76(10.3/h) 33.42(16.5/h) 234
  Total5 4:16:51 33.04(7:46) 53.18(4:50) 58117c
  [1-5]5 2:42:16

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Saturday May 7 #

4 PM

Biking 43:27 intensity: (20:02 @0) + (23:07 @1) + (18 @2) 15.15 km (20.9 kph) +98m
ahr:120 max:148

Thursday May 5 #

5 PM

Run tempo 46:26 intensity: (59 @0) + (9:15 @1) + (20:37 @2) + (7:33 @3) + (7:59 @4) + (3 @5) 8.55 km (5:26 / km) +164m 4:57 / km
ahr:156 max:184

3km tempo run - couldn't keep the pace (4:15) + 4x200m R. Was a difficult run. Finally warm(ish) out!

Wednesday May 4 #

5 PM

Biking 1:17:49 intensity: (1:10:49 @0) + (7:00 @1) 18.27 km (14.1 kph) +135m
ahr:96 max:141

Tuesday May 3 #

7 PM

Run 42:42 intensity: (2:45 @0) + (8:41 @1) + (4:19 @2) + (12:40 @3) + (14:11 @4) + (6 @5) 7.38 km (5:47 / km) +77m 5:30 / km
ahr:161 max:186 17c

Riverdale sprint practice by Afan. Was very sore from hash weekend, but after warmup it went well. But missed one control! Doh.

cc: 56

Sunday May 1 #

11 AM

Run 46:27 [1] 3.84 km (12:06 / km) +107m 10:38 / km

Hang over hash - nice run on new trails out to Yakatnia point followed by CFM & Chilkooch's hash wedding

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