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Training Log Archive: ShadowCaster

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Run5 4:19:45 26.47(9:49) 42.6(6:06) 709
  Biking1 56:41 8.59(9.1/h) 13.82(14.6/h) 245
  Stretching2 14:00
  Total8 5:30:26 35.06 56.43 953
  [1-5]6 4:10:26

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SuMoTuWeThFrSa

Saturday Oct 15, 2016 #

Stretching 7:00 [0]

2 PM

Run tempo 50:50 intensity: (3:55 @0) + (10:55 @1) + (5:35 @2) + (19:54 @3) + (10:31 @4) 9.9 km (5:08 / km) +99m 4:53 / km
ahr:168 max:189

2x 2miles at 10km pace (4:15) Hard, but doable.

Friday Oct 14, 2016 #

5 PM

Run 29:41 intensity: (1:28 @0) + (24:09 @1) + (3:17 @2) + (47 @3) 5.25 km (5:39 / km) +24m 5:32 / km
ahr:146 max:176

supposed to be a recovery run, but had a hard time with it.

Wednesday Oct 12, 2016 #

6 PM

Biking 56:41 intensity: (23:12 @0) + (31:52 @1) + (1:37 @2) 13.82 km (14.6 kph) +245m
ahr:130 max:166

Found new bike trail to rock gardens. Fun. Freaky zombie run episode with hypnotism.

Tuesday Oct 11, 2016 #

6 PM

Run 40:07 intensity: (40 @0) + (8:49 @1) + (18:32 @2) + (12:06 @3) 8.33 km (4:49 / km) +144m 4:26 / km
ahr:162 max:178

Monday Oct 10, 2016 #

7 PM

Run 47:47 intensity: (34:00 @0) + (13:24 @1) + (17 @2) + (6 @3) 3.46 km (13:49 / km) +134m 11:35 / km
ahr:92 max:155

Sunday Oct 9, 2016 #

Stretching 7:00 [0]

2 PM

Run long 1:31:20 intensity: (2:45 @0) + (53:44 @1) + (24:36 @2) + (8:10 @3) + (2:05 @4) 15.66 km (5:50 / km) +309m 5:18 / km
ahr:154 max:188

beautiful sunny fall day, cool. Run went really well, not tired.

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