Training Log Archive: ShadowCaster

In the 7 days ending Jul 2, 2011:

activity

time

miles

Run

2:43:03

18.42

(8:51)

29.65

(5:30)

Biking

1:59:44

16.12

(8.1/h)

25.94

(13.0/h)

Total

4:42:47

34.54

(8:11)

55.59

(5:05)

1:59

0:00

Run tempo 17:40 [3] 4.0 km (4:25 / km)

4x 1km tempo run + 3min jog - in Skagway

Run intervals 4:30 [5] 1.2 km (3:45 / km)

6x200m R - along Skagway River.

Run 13:53 [3] 3.2 km (4:20 / km)

acceleration run in skagway

Run warm up/down 40:46 [1] 6.84 km (5:58 / km)

Run tempo 20:00 [3] 4.07 km (4:55 / km)

20 min T pace in Long Lake area

Run intervals 2:56 [5] 0.8 km (3:40 / km)

4x200m R pace + 200 m jog

Run warm up/down 19:27 [1] 3.34 km (5:49 / km)

Run (Hash) 43:51 [1] 6.2 km (7:04 / km)

Biking 52:00 [1] 11.6 km (13.4 kph)

Guest lap for Land and friends at 24-hrs of light race - very nice ride!

Biking 1:07:44 [1] 14.34 km (12.7 kph)

Nice ride on Rebirth with David.