Training Log: Shep

Cycling (Road) hills (2 Hours of Black) 2:15:00 [3] +1960m
ahr:144 max:170 shoes: SH-R130S

short warm up to the bottom of black mtn then did 8 efforts up the hill. made the 8 in 1h53mins (back to the bottom), didn't push it too hard so happy with that, only 1.5mins slower than this time last year... times were 10.20, 10.46, 10.50, 11.01, 10.37, 10.43, 10.46 and 10.54. had warlders for company on and off in the second half. finished off with some zierholz pilsner at tilleys.

EPOC 152ml/kg
TE 3.7

C • solid tap 1

Cycling (MTB) 2:50:00 [3] 59.0 km (2:53 / km) +800m 2:42 / km
shoes: Mavic Razor

cruised out to stromlo with prosser, cowie and warlders to meet nath and get into some singletrack action. then home and over to wilburs for pizza.

C • Got your message, even worked out who it was from 1

C • Canberra 6

Cycling (MTB) 1:00:00 [3] 19.0 km (3:09 / km) +300m 2:56 / km
shoes: Mavic Razor

night ride around the singletracks on bruce ridge. taking it a bit easy, not feeling so great. started raining a few times but not enough to send me home.