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Training Log Archive: Shep

In the 7 days ending Jan 23, 2016:

activity	#	time	miles		km		+m
Foot Running	5	4:05:00	23.92		38.5		515
Cycling (Road)	2	2:03:00	32.62	(15.9/h)	52.5	(25.6/h)	1010
Cycling (Commuter)	2	2:00:00	37.28	(18.6/h)	60.0	(30.0/h)
Cycling (MTB)	1	30:00	9.32	(18.6/h)	15.0	(30.0/h)
Orienteering	1	14:50	1.62	(9:11)	2.6	(5:42)	50
Total	10	8:52:50	104.76		168.6		1575

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Saturday Jan 23, 2016 #

Note

Lyrics from Me, I'm Not (Year Zero)

C • Dangerous for wombats 4

10 AM

Foot Running 1:01:00 [3] 12.0 km (5:05 / km) +225m 4:39 / km
ahr:137 max:156 shoes: Brooks Cascadia 9

easy run over narrabundah hill and coolo ridge. just trying to build a bit of a base without wrecking my ankle again, so not pushing too hard or too long at the moment...

PTE 2.5

Friday Jan 22, 2016 #

Note

Lyrics from Please (The Fragile)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

12 PM

Foot Running 43:00 [3]
shoes: ASICS? kayaNO 18

easy lunchtime run. feeling pretty ordinary.

Thursday Jan 21, 2016 #

Note

Ghosts...

8 AM

Cycling (Road) (Commute) 28:00 [3] 15.0 km (32.1 kph)
shoes: Shimano R170

6 PM

Cycling (Road) hills 1:35:00 [3] 37.5 km (23.7 kph) +1010m
ahr:132 shoes: Shimano R170

Home via Black Mountain, with 4 "efforts" up the hill. Wasn't feeling great and it was super muggy so wasn't going real quick. HRM says max HR was 188 but I don't believe it. Properly popped on the way home after, was struggling to keep the speed above 20!

PTE 3.0

Wednesday Jan 20, 2016 #

Note

Lyrics from All Time Low (Hesitation Marks)...

8 AM

Foot Running 1:05:00 [3] 14.5 km (4:29 / km) +80m 4:22 / km
ahr:150 max:166 shoes: Nike Pegasus 32

Run to work, mostly on bike paths - which of course flared up the gubbvader.

PTE 3.2

Tuesday Jan 19, 2016 #

Note

Lyrics from Somewhat Damaged (The Fragile)

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Monday Jan 18, 2016 #

Note

The Perfect Drug...

6 PM

Cycling (MTB) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Jan 17, 2016 #

Note

Lyrics from Heresy from The Downward Spiral...

7 AM

Foot Running 1:11:00 [3] 12.0 km (5:55 / km) +210m 5:26 / km
ahr:124 max:151 shoes: Nike Pegasus 32

Another easy run on trails in the royal NP. this time with Lorenzo. Heaps of people out running and on the MTB.

PTE 2.1

6 PM

Foot Running warm up/down 5:00 [3]
shoes: Nike Pegasus 32

Orienteering race 14:50 [3] 2.6 km (5:42 / km) +50m 5:12 / km
ahr:154 max:167 shoes: Nike Pegasus 32

Sprint race in Carrs Park in Blakehurst. Great fun, real good course on a surprisingly interesting area. Tricky controls to find and missed a lot early on. Got into the swing of things later, kind of. Took it pretty easy on the ankle. Finished about 25 secs down on Oscar Mc.

PTE 2.8

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