Training Log: Shep

Cycling (Commuter) 30:00 [3] 16 km (1:53 / km)
shoes: SH-M120B

ride to work. thought about running but then i ate breakfast cause i was hungry. no chance of running after that.

Foot Running 1:17:00 [2] 14.1 km (5:28 / km)
ahr:118 max:138 shoes: Nike Pegasus (Red)

real cruisy run home from work through the saddle between mt ainslie and hackett hill with lebo lee. even ran in the forest for a bit through campbell park.

EPOC 15ml/kg
TE 1.6

Cycling (Commuter) 32:00 [3] 16 km (2:00 / km)
shoes: Mavic Razor

Foot Running 29:40 [2] 6.15 km (4:49 / km)
ahr:132 max:165 shoes: Nike Pegasus (Red)

cruised along the river in fyshwick with the guys from work at lunchtime. one surge (hence the high max hr) to catch back up when they tried to get away and beat me home when i stopped for a piss.

EPOC 34ml/kg
TE 2.1

Cycling (Commuter) 25:00 [3]
shoes: Mavic Razor

smashed it through canturf, jerra wetlands and along the south side of the lake to the orienteering at yarralumla.

Foot Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Helly Hanson

very very short warm up and short warm down.

Orienteering race (Summer Series) 27:00 [4] *** 6.66 km (4:03 / km) +120m 3:43 / km
ahr:163 max:172 shoes: Helly Hanson

At Yarralumla Bays. Not a super difficult course but enjoyed it. Some fun orienteering mixed in with some running... Only real time loss was standing in the queues to punch controls. I had the suunto on autostop (with the footpod), my SI recorded time was 27:09, my suunto said 26:27, that's a lot of time standing still at the 20 controls!

EPOC 141ml/kg
TE 3.6

Cycling (Road) hills 1:40:00 [4] 43 km (2:20 / km) +1216m 2:02 / km
ahr:123 max:159 shoes: SH-R130S

rolled over to black mtn as a warm up and met cowie there then did 4 efforts up the hill. took it reasonably easy the first two but a bit harder on the last two. delish coffee at gus' after, been a while since i bin there.

EPOC 73ml/kg
TE 2.9

Cycling (Road) (Commute) 32:00 [3] 17 km (1:53 / km)
shoes: SH-R130S

Foot Running (Commute) 54:40 [3] 12.77 km (4:17 / km) +340m 3:47 / km
ahr:146 max:168 shoes: Nike Pegasus (Red)

run to work. a bit stiff and sore at the start but moving along ok in the last part. right foot still pretty sore, i think from my right gubbvad.

EPOC 134ml/kg
TE 3.5

Cycling (Commuter) 35:00 [3] 16.5 km (2:07 / km)
shoes: SH-M120B

cruise home on the old trek.

Foot Running long 1:35:00 [3] 18.5 km (5:08 / km) +400m 4:38 / km
ahr:125 max:149 shoes: Nike Pegasus 26

Cruisy run with bwisbey south from murramarang resort through murramarang national park to north head. real nice forest, and good undulating dirt road. good views at the end too.

EPOC 21ml/kg
TE 1.9