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Training Log Archive: ShadowCaster

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Run4 3:44:40 24.16(9:18) 38.88(5:47) 216
  Stretching3 21:00
  Total5 4:05:40 24.16 38.88 216
  [1-5]4 3:44:40

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MoTuWeThFrSaSu

Sunday Oct 14, 2012 #

Stretching 7:00 [0]

Run long 1:28:00 [1] 16.0 km (5:30 / km)

long run in Picton on snowmachine trails - got lost in corn fields. Run felt good, easy, but hamstrings got tight. Knee felt fine. Warm out.

Saturday Oct 13, 2012 #

Run intervals 54:02 intensity: (35:52 @1) + (12:10 @3) + (6:00 @5) 10.27 km (5:16 / km)

intervals in Picton On - ran east along the tracks. Was able to keep pace pretty easily, so that felt good. Knee fine.

Stretching 7:00 [0]

Thursday Oct 11, 2012 #

7 PM

Run (hash) 37:11 [1] 5.95 km (6:15 / km) +50m 6:00 / km

hash at Olwyn's - first run in snow - good time, fire after.

Tuesday Oct 9, 2012 #

Stretching 7:00 [0]

5 PM

Run 45:27 intensity: (19:27 @1) + (26:00 @3) 6.66 km (6:50 / km) +166m 6:04 / km
(injured)

Threshold run - ran on Yukon College on hill above Rabbitsfoot Canyon - hard to run hard enough in the thinker bush and having to navigate. Felt knee a bit, but otherwise pretty good.

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