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Training Log Archive: ShadowCaster

In the 7 days ending Jul 26, 2014:

activity # timemileskm+m
  Run5 4:55:24 27.3(10:49) 43.94(6:43) 505
  Total5 4:55:24 27.3(10:49) 43.94(6:43) 505
  [1-5]5 4:18:29

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SuMoTuWeThFrSa

Saturday Jul 26, 2014 #

5 PM

Run intervals 39:33 intensity: (1:14 @0) + (17:20 @1) + (8:25 @2) + (9:00 @3) + (3:34 @4) 7.73 km (5:07 / km) +82m 4:52 / km
ahr:157 max:183

intervals at Kusawa Lake.

Thursday Jul 24, 2014 #

7 PM

Run (hash) 1:05:43 intensity: (26:33 @0) + (36:54 @1) + (2:16 @2) 6.88 km (9:33 / km) +39m 9:18 / km
ahr:126 max:166

riverdale hash from Sarah Crane's. Bonfire at Chode-de-Taint's after.

Wednesday Jul 23, 2014 #

6 PM

Run intervals (orienteering) 47:51 intensity: (3:34 @0) + (28:22 @1) + (13:28 @2) + (2:27 @3) 6.8 km (7:02 / km) +60m 6:44 / km
ahr:149 max:179

orietneering training - tried to do intervals in the bush - was super dizzy (just ate dinner before) so was kind of a bust.

Monday Jul 21, 2014 #

7 PM

Run tempo (orienteering) 47:13 intensity: (22 @0) + (12:38 @1) + (20:55 @2) + (11:06 @3) + (2:12 @4) 6.32 km (7:28 / km) +53m 7:10 / km
ahr:163 max:183

training at Golden horn. made mistakes - ran hard.

Sunday Jul 20, 2014 #

2 PM

Run long 1:35:04 intensity: (5:12 @0) + (1:19:54 @1) + (9:58 @2) 16.21 km (5:52 / km) +271m 5:25 / km
ahr:143 max:168

ran Lorne Mt. Misadventure run backwards - went quite well.

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