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Training Log Archive: ShadowCaster

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Run4 3:35:52 20.91(10:19) 33.66(6:25) 533
  Stretching3 21:00
  Total7 3:56:52 20.91 33.66 533
  [1-5]4 2:55:22

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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.

Thursday Oct 20, 2016 #

Stretching 7:00 [0]

3 PM

Run tempo 53:44 intensity: (1:21 @0) + (8:36 @1) + (10:55 @2) + (30:46 @3) + (2:06 @4) 11.25 km (4:47 / km) +178m 4:26 / km
ahr:168 max:189

Hard intervals 2x 15min Tpace+3min 10km pace. Was intimated, but I did it! New VO2max of 53! Yes, it hurt, but I can do this 10k.

Tuesday Oct 18, 2016 #

7 PM

Run 46:08 intensity: (33:00 @0) + (13:08 @1) 3.57 km (12:55 / km) +119m 11:05 / km
ahr:93 max:150

Onion skins' Hillcrest hash. Nice in the dark.

Sunday Oct 16, 2016 #

Stretching 7:00 [0]

3 PM

Run long 1:09:35 intensity: (4:59 @0) + (1:04:36 @1) 10.7 km (6:30 / km) +139m 6:06 / km
ahr:137 max:153

First snow of the year - ran at Schwatka Lake - Chadburn yellow trail. Nice out, but was tired from yesterday's intervals.

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