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Training Log Archive: ShadowCaster

In the 7 days ending Jul 1, 2019:

activity # timemileskm+m
  Run4 2:51:05 13.1(13:04) 21.08(8:07) 76011c
  Biking1 37:36 4.49(7.2/h) 7.23(11.5/h) 142
  Total5 3:28:41 17.59(11:52) 28.31(7:22) 90211c
  [1-5]5 3:09:27

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TuWeThFrSaSuMo

Monday Jul 1, 2019 #

Event: Canada Day Red Squad Training
 
7 PM

Run (orienteering) 39:59 intensity: (19 @0) + (30 @1) + (5:06 @2) + (16:17 @3) + (17:08 @4) + (39 @5) 5.04 km (7:56 / km) +136m 6:59 / km
ahr:171 max:185 11c

Canada Red Squad training on Chadburn Lake. Hot, smokey and super fun. Made lots of mistakes, but felt I was running powerfully. Couldn't find control 3, but I was there.

cc: 534
C • meth 1

Middle - Splits

Sunday Jun 30, 2019 #

2 PM

Biking 37:36 intensity: (13:09 @0) + (20:18 @1) + (4:09 @2) 7.23 km (11.5 kph) +142m
ahr:126 max:155

Easy mt. bike ride home from swimming at long lake. HOT day.

Friday Jun 28, 2019 #

5 PM

Run intervals 34:52 intensity: (29 @0) + (6:57 @1) + (11:25 @2) + (9:00 @3) + (6:27 @4) + (34 @5) 6.21 km (5:37 / km) +232m 4:44 / km
ahr:160 max:186

Intervals. Went well, made pace.

Thursday Jun 27, 2019 #

7 PM

Run 39:47 intensity: (29 @0) + (11:25 @1) + (22:46 @2) + (4:43 @3) + (24 @4) 4.55 km (8:44 / km) +190m 7:14 / km
ahr:152 max:176

Tuesday Jun 25, 2019 #

7 PM

Run (orienteering) 56:27 intensity: (4:48 @0) + (23:51 @1) + (22:09 @2) + (5:05 @3) + (34 @4) 5.28 km (10:41 / km) +203m 8:58 / km
ahr:145 max:176

"window" orienteering training (middle part of map blanked out) at War Eagle near dump. Intersting area Forgot to write down # of controls.

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