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Training Log Archive: Shep

In the 7 days ending Dec 27, 2011:

activity	#	time	miles		km		+m
Foot Running	5	4:40:30	33.18		53.4		880
Orienteering	2	1:01:30	8.08	(7:37)	13.0	(4:44)	220
Cycling (Commuter)	2	45:00
Total	8	6:27:00	41.26		66.4		1100

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Tuesday Dec 27, 2011 #

4 PM

Foot Running warm up/down 15:00 [3]
shoes: Brooks Adrenaline GTS

Orienteering race (Xmas 5 Days Day 1) 25:30 [4] 6.0 km (4:15 / km) +50m 4:05 / km
shoes: Brooks Adrenaline GTS

double bunger sprint at the uni in ourimbah. felt pretty sluggish and made some mistakes, although i'm gonna claim i wasn't responsible for one of them, as an explanation i'll quote the controller, "oh we didn't think anyone would go that way". lots of green and some deep water on that leg! i lost about 40 seconds there, BigD went the same way but got through ok, he got me by about 20 seconds in the end.

C • lots of green and some deep water 2

Hard 1A Day 1 - Splits

Monday Dec 26, 2011 #

6 PM

Foot Running 30:00 [3] 6.0 km (5:00 / km) +130m 4:31 / km
shoes: Brooks Adrenaline GTS

easy run from mums in the royal np.

Sunday Dec 25, 2011 #

9 AM

Foot Running 1:15:00 [3] 14.0 km (5:21 / km) +265m 4:54 / km
shoes: Brooks Adrenaline GTS

cruised around the old favourites in the royal national park. started out with jo but ran most of it on my own.

Foot Running 1:15:00 [3] 14.0 km (5:21 / km) +265m 4:54 / km
shoes: Brooks Adrenaline GTS

cruised around the old favourites in the royal national park. started out with jo but ran most of it on my own.

Saturday Dec 24, 2011 #

4 PM

Orienteering 36:00 [3] 7.0 km (5:09 / km) +170m 4:35 / km
shoes: Brooks Adrenaline GTS

run around the royal national park from mums. ran back quick when i heard the fire trucks taking santa around graysies to celebrate his birthday. didn't make it back on time.

Thursday Dec 22, 2011 #

8 AM

Foot Running (Commute) 43:30 [3] 9.7 km (4:29 / km) +110m 4:15 / km
ahr:144 max:159 shoes: Asics GEL-1150

cruise in to work. was nice to be out running for some reason.

EPOC 101ml/kg
TE 3.2

12 PM

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

home from work, nice and early ;) pretty warm today.

Wednesday Dec 21, 2011 #

8 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

in to work.

5 PM

Foot Running (Commute) 42:00 [3] 9.7 km (4:20 / km) +110m 4:06 / km
ahr:146 max:160 shoes: Nike Free Run Plus

solid run home from work. hamstrings feeling pretty tight otherwise feeling quite good, which is good considering i've done nothing these last 2 days...

EPOC 122ml/kg
TE 3.4

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