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Training Log Archive: ShadowCaster

In the 1 days ending Oct 22, 2016:

activity # timemileskm+m
  Run1 46:25 5.05(9:11) 8.13(5:42) 98
  Stretching1 7:00
  Total2 53:25 5.05 8.13 98
  [1-5]1 45:15

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Sa

Saturday Oct 22, 2016 #

Stretching 7:00 [0]

4 PM

Run long 46:25 intensity: (1:10 @0) + (39:44 @1) + (5:06 @2) + (25 @3) 8.13 km (5:42 / km) +98m 5:23 / km
ahr:144 max:175

was tired, run was a bit of struggle. Snow on trails. Porbably haven't fully recovered from Thursday's intervals. Plus probably stayed up too late last night.

Also the spill at the dam is done. This is a first 'cause it has spilled past Oct. 24th for the last couple of years.

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