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Training Log Archive: ShadowCaster

In the 7 days ending Apr 6:

activity # timemileskm+m
  Biking1 5:50:09 33.03(5.7/h) 53.16(9.1/h) 681
  Run4 3:03:09 16.81(10:54) 27.06(6:46) 745
  Strength1 7:00
  Stretching1 7:00
  Total7 9:07:18 49.84 80.22 1426
  [1-5]6 7:01:32

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SuMoTuWeThFrSa

Saturday Apr 6 #

2 PM

Run tempo 44:06 intensity: (1:09 @0) + (8:39 @1) + (14:11 @2) + (20:07 @3) 8.25 km (5:21 / km) +141m 4:56 / km
ahr:156 max:174

2x12 min T-pace.

Thursday Apr 4 #

Stretching 7:00 [0]

7 PM

Run intervals 36:24 intensity: (38 @0) + (2:42 @1) + (13:54 @2) + (14:26 @3) + (4:44 @4) 6.93 km (5:15 / km) +86m 4:57 / km
ahr:162 max:181

3x 3minT+2min 10km pace+1min I-pace.

Went okay given I was worried about being tired and luggy from Wednesday's big bike ride.

Tuesday Apr 2 #

9 AM

Biking 5:50:09 intensity: (1:49:19 @0) + (3:20:55 @1) + (39:55 @2) 53.16 km (9.1 kph) +681m
ahr:126 max:157

Big snowbike ride around Mt. Granger with Lionel Stanley.

Matthias from work had ridden it on a mt. bike on Saturday.

We started at ~9:00am

Great sunny day, zoomed down the 10km lake in 30 min. But then couldn't find the trailhead, dicked around in the beaver ponds and the creek, which was fun. Eventually found the trail. It was snow-free, very rough. Hard push/climb up. Then trail got quite soft, Coal Lake road muddy and soft. It was a slog. First part of the decent was quite fun, swoopy and smooth.

Should have gone 2 weeks ago, but happy to have finally finished this loop!

Monday Apr 1 #

Strength 7:00 [1]

a bit of strength with White Wolves - hard!
7 PM

Run 23:01 intensity: (7:27 @0) + (8:02 @1) + (3:14 @2) + (4:12 @3) + (6 @4) 2.45 km (9:25 / km) +104m 7:46 / km
ahr:136 max:175

stairs with White Wolves and Finn.

Sunday Mar 31 #

1 PM

Run long (orienteering) 1:19:38 intensity: (13 @0) + (3:37 @1) + (33:08 @2) + (42:11 @3) + (29 @4) 9.44 km (8:26 / km) +414m 6:55 / km
ahr:162 max:177

Re-run of M45 COC 2018 course. Very nice, quite different that the course I ran. Forest is good to go! Glad I got a bit of "sillyness" out of my system. Ran it well though, felt able to do the distance. But didn't have the map, so used 1994 version of map!

http://orienteering.ca/doma/show_map.php?user=Fore...

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