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Training Log Archive: Shep

In the 7 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Cycling (MTB)	4	4:13:00	37.59	(8.9/h)	60.5	(14.3/h)	810
Orienteering	5	3:50:52	20.85	(11:04)	33.55	(6:53)	1155
Foot Running	5	40:00
Total	9	8:43:52	58.44		94.05		1965

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Thursday Dec 31, 2015 #

Note

lyrics from Right Where It Belongs (With Teeth)...

C • ? 6

8 AM

Foot Running warm up/down 10:00 [3]
shoes: Salomon SpeedCross3

Orienteering race (Xmas 5 Days Day 5) 1:01:00 [4] 7.9 km (7:43 / km) +310m 6:27 / km
ahr:137 max:164 shoes: Salomon SpeedCross3

At Mount Brown. Best area of the 5 days, and a top quality area/map for any race anywhere. Good course too, and didn't miss too much apart from a 5+ minute "mistake" on number 5 - the control was either in the wrong spot or the map was wrong. I had a walk around after I found it to try and work out what I'd done wrong and the control was far too low. Most of the field lost time there. Still taking it very easy on the ankle, rolled it near the end but only once so making progress ;)

PTE 2.6

C • I thought it was just me! T... 2

Wednesday Dec 30, 2015 #

Note

Lyrics (paraphrased) from Suck (from the EP Broken)...

9 AM

Foot Running warm up/down 5:00 [3]
shoes: Salomon SpeedCross3

Orienteering race (Xmas 5 Days Day 4) 42:25 [3] 7.65 km (5:33 / km) +145m 5:04 / km
ahr:146 max:169 shoes: Salomon SpeedCross3

Started easyish but rolled the ankle twice on the 2nd leg so eased right back. cruised around, didn't miss much. a few more scares with the ankle but ok.

PTE 3.1

Tuesday Dec 29, 2015 #

Note

lyrics from Head Down (The Slip)...

9 AM

Foot Running warm up/down 5:00 [3]

Orienteering race (Xmas 5 Days Day 3) 1:01:30 [4] 8.0 km (7:41 / km) +440m 6:02 / km
ahr:148 max:172

At Oaks View. Lots of tape, different shoes, and running real careful so no ankle sprains today. A but messy to the first otherwise ran good. Very very slow over the rough stuff and downhill but happy enough especially given the ankle held up OK.

PTE 3.2

C • Nice work 3

2 PM

Cycling (MTB) 1:00:00 [3] 10.0 km (10.0 kph) +100m
shoes: Shimano XC51

warm down... ride around the Piney with Roy.

Monday Dec 28, 2015 #

Note

Lyrics from God Given (Year Zero)...

Yeah #NIN3DAYS makes me feel like dancing.

9 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (Xmas 5 Days Day 2) 50:00 [3] 6.7 km (7:28 / km) +220m 6:25 / km
ahr:126 max:168 shoes: Inov8 Xtalon 212 (3)

At Blue Hole. Pretty cool area, started ok but rolled ankle pretty bad on the way to 7. Walked for a bit then walk/jogged but rolled it again twice before deciding to call it quits. Doesn't feel too bad now. Had it taped and had a brace on, not sure what more i can do - gonna try running in some salomons with higher heel cups then my inov-8s which will hopefully lock in the brace a bit more.

PTE 2.6

Sunday Dec 27, 2015 #

Note

The Good Soldier (Year Zero)...

4 PM

Foot Running warm up/down 10:00 [3]
shoes: Nike Pegasus 32

Orienteering race (Xmas 5 Days Day 1) 15:57 [4] 3.3 km (4:50 / km) +40m 4:33 / km
ahr:161 max:171 shoes: Nike Pegasus 32

At UNE in Armidale. Reasonably fun course, unfortunately none in the forest around the uni. Wasn't real quick but didn't really miss anything.

PTE 3.2

5 PM

Cycling (MTB) 35:00 [3] 6.0 km (10.3 kph) +50m
ahr:90 max:123 shoes: Shimano XC51

Cruisy ride around the UNE MTB loop with Roy and Aldo. Cool singletrack in the pine forest on the edge of the university.

PTE 1.2

Saturday Dec 26, 2015 #

Note

Lyrics from Find my way (Hesitation Marks)...

5 PM

Cycling (MTB) 1:00:00 [3] 12.7 km (12.7 kph) +255m
ahr:114 max:155 shoes: Shimano XC51

Easy and annoying ride on the Royal Single Track. Way wetter than I thought it would be so the (old) bike was running like crap. Had a stack on a slippery root too and hurt my knee. Some good new trails in there which made the ride slightly less unenjoyable.

PTE 2.0

Friday Dec 25, 2015 #

Note

Time for a Xmas miracle, lyrics again from Heresy (The Downward Spiral)...

I'm assuming that since you're reading my log, you answered no ;) if I'm mistaken, then no need to train - just keep lord praising.

8 AM

Cycling (MTB) 1:38:00 [3] 31.8 km (19.5 kph) +405m
ahr:119 max:155 shoes: Shimano XC51

Cruisy ride in the Royal National Park, maybe half on single track and half on fire roads.

PTE 2.2

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