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Training Log Archive: ShadowCaster

In the 7 days ending May 28:

activity # timemileskm+m
  Biking2 9:00:04 45.63(5.1/h) 73.44(8.2/h) 821
  Run3 2:53:48 14.42(12:03) 23.2(7:29) 91910c
  Total5 11:53:52 60.05(11:53) 96.64(7:23) 174010c
  [1-5]4 10:48:47

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Saturday May 28 #

10 AM

Biking 8:08:16 [3] 59.03 km (7.3 kph) +777m

Wednesday May 25 #

7 PM

Run warm up/down 7:38 intensity: (1:25 @0) + (57 @1) + (3:29 @2) + (1:47 @3) 1.26 km (6:04 / km) +37m 5:17 / km
ahr:146 max:169

Run race (orienteering) 37:24 intensity: (30 @0) + (1:40 @1) + (8:00 @2) + (18:11 @3) + (9:03 @4) 5.23 km (7:09 / km) +149m 6:16 / km
ahr:167 max:180 10c

First forest-O meet of the year! Great, but hard, run at Long Lake SE. Nice an sunny. Physical. Felt a bit tired in latter half, but still felt strong and could push at end. Pretty clean, of-course.

cc: 123

Map: http://orienteering.ca/doma/show_map.php?user=Fore...

Splits:
1. 3:00
2. 4:37
3. 3:41
4. 4:48
5. 4:38
6. 5:18
7. 4:17
8. 2:40
9. 1:55
10. 0:48
F 0:54

Tuesday May 24 #

7 PM

Run 39:41 intensity: (4:25 @0) + (25:34 @1) + (7:45 @2) + (1:57 @3) 4.59 km (8:39 / km) +174m 7:16 / km
ahr:139 max:171

Sunday May 22 #

12 PM

Biking 51:48 [0] 14.41 km (16.7 kph) +44m

Bike ride to go get crabs with Pat T.
3 PM

Run long 1:29:05 intensity: (6:57 @0) + (1:15:18 @1) + (6:50 @2) 12.13 km (7:21 / km) +558m 5:58 / km
ahr:137 max:153

Run up Chilkoot Trail - nice hot and sunny. Felt tired, but it went okay

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