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Training Log Archive: ShadowCaster

In the 7 days ending Apr 21:

activity # timemileskm+m
  Run6 10:16:51 33.27(18:32) 53.54(11:31) 1657
  Total6 10:16:51 33.27(18:32) 53.54(11:31) 1657
  [1-5]5 5:56:11

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SuMoTuWeThFrSa

Saturday Apr 21 #

11 AM

Run 1:49:28 intensity: (14:19 @0) + (1:00:01 @1) + (34:02 @2) + (1:06 @3) 9.32 km (11:44 / km) +456m 9:26 / km
ahr:146 max:175

Setting trail for ball buster - to upper Reid falls.
3 PM

Run 3:48:42 intensity: (2:03:58 @0) + (1:20:51 @1) + (21:20 @2) + (2:33 @3) 13.99 km (16:20 / km) +605m 13:26 / km
ahr:126 max:180

Ball Buster hash at Dewey Lakes / Upper Reid Falls. Still lots of snow and ice on trail, but sun came out and it was a great run.

Friday Apr 20 #

8 PM

Run 1:58:08 [0] 4.77 km (24:46 / km) +60m 23:18 / km

Prelube hash.

Wednesday Apr 18 #

5 PM

Run 30:03 intensity: (2:23 @0) + (25:47 @1) + (1:53 @2) 3.87 km (7:46 / km) +107m 6:49 / km
ahr:140 max:160

Recovery run - muddy crawl along the top of the hospital ridge. still lots of snow on trails. Saw 6 or 8 deer.

Tuesday Apr 17 #

6 PM

Run intervals 1:11:26 intensity: (1:11 @0) + (34:23 @1) + (18:46 @2) + (14:21 @3) + (2:24 @4) + (21 @5) 11.61 km (6:09 / km) +152m 5:46 / km
ahr:157 max:202

reps along sea wall. Hard, but was able to keep pace through it all, so that is good. Saw swan floating on the river!

Sunday Apr 15 #

3 PM

Run long 59:04 intensity: (41 @0) + (25:36 @1) + (25:34 @2) + (6:27 @3) + (46 @4) 9.97 km (5:56 / km) +278m 5:12 / km
ahr:158 max:200

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