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Training Log Archive: ShadowCaster

In the 1 days ending Jul 2, 2022:

activity # timemileskm+m
  Run2 43:27 2.84(15:18) 4.57(9:30) 7315c
  Total2 43:27 2.84(15:18) 4.57(9:30) 7315c
  [1-5]2 42:11

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Sa

Saturday Jul 2, 2022 #

9 AM

Run warm up/down 8:17 intensity: (1:02 @0) + (6:25 @1) + (50 @2) 1.14 km (7:17 / km) +73m 5:31 / km
ahr:131 max:150

10 AM

Run 35:10 intensity: (14 @0) + (25 @1) + (17:17 @2) + (15:41 @3) + (1:33 @4) *** 3.43 km (10:14 / km)
ahr:163 max:177 15c

WCOC 2022 Middle - Lusk Creek map. Long uphill walk to start, but sun came out. Course went well, not feeling super fast and some bobbles. Woods are thick, lots of deadfall in yellow, but was able to travel through it fine. Won the race, but only 25 sec ahead of Pia. Yikes!

results: https://crof2022.ca/wcoc-middle-2/

livelox: https://www.livelox.com/Events/Show/80882/WCOC-202...-

cc: 308

Middle Course 10 - Splits

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