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Training Log Archive: ShadowCaster

In the 7 days ending May 19:

activity # timemileskm+m
  Run3 2:14:28 11.56(11:38) 18.6(7:14) 66413c
  Unspecified1 49:57 2.94(16:58) 4.74(10:33) 65
  Biking1 35:01 5.62(9.6/h) 9.05(15.5/h) 20
  Total4 3:39:26 20.13(10:54) 32.39(6:46) 74913c
  [1-5]3 2:43:31

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MoTuWeThFrSaSu

Saturday May 18 #

11 AM

Unspecified (paddleboard) 49:57 [0] 4.74 km (10:33 / km) +65m 9:52 / km

Paddle down Tyeah River in Dyea. Dumped towards the end, but good adventure!

Friday May 17 #

1 PM

Biking 35:01 [3] 9.05 km (15.5 kph) +20m

Run intervals 52:17 intensity: (2:36 @0) + (25:04 @1) + (10:47 @2) + (11:49 @3) + (2:01 @4) 7.9 km (6:37 / km) +250m 5:43 / km
ahr:148 max:180

Ran reps in Dyea. Went well, made the paces no problem.

Wednesday May 15 #

6 PM

Run warm up/down 9:32 intensity: (1:02 @0) + (5:07 @1) + (3:23 @2) 1.48 km (6:26 / km) +47m 5:33 / km
ahr:138 max:162

Run race 46:30 intensity: (14 @0) + (44 @1) + (8:15 @2) + (32:13 @3) + (5:04 @4) 6.23 km (7:28 / km) +219m 6:21 / km
ahr:167 max:182 13c

First forest race of the year - Long Lake SE starting from the reservoir. Was bucketing rain before, but then got sunny by the time we started. Long(ish) race, but felt really strong. Tried to focus on planning even though I knew the area well. Still made a couple mistake. Lost to Leif by 3 min. But happy with how powerful I felt through the woods, even towards the end.

cc: 232

Monday May 13 #

7 PM

Run 26:09 intensity: (2:06 @0) + (17:02 @1) + (7:01 @2) 2.99 km (8:45 / km) +148m 7:01 / km
ahr:138 max:157

Recovery run short at Red Squad practice since I put out controls yesterday. Put out last control and ran a few legs backwards.

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