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Training Log: ShadowCaster

In the last 7 days:

activity # timemileskm+m
  Run4 3:46:36 20.31(11:09) 32.69(6:56) 115010c
  Biking3 2:44:22 26.14(9.5/h) 42.07(15.4/h) 341
  Total7 6:30:58 46.45(8:25) 74.76(5:14) 149010c
  [1-5]6 5:18:56
«
2:20
0:00
FrSaSuMoTuWeTh

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

Saturday May 21 #

11 AM

Biking 1:04:56 [1] 13.91 km (12.9 kph) +153m

Bike ride with Georgi and Finn to/from Dyea to Skagway. Beautiful sunny day and easy, fast ride. Very nice.
3 PM

Biking 47:38 [1] 13.75 km (17.3 kph) +144m

Friday May 20 #

3 PM

Run 52:48 intensity: (6:57 @0) + (12:07 @1) + (15:51 @2) + (7:41 @3) + (10:12 @4) 9.49 km (5:34 / km) +231m 4:58 / km
ahr:150 max:181

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