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Training Log Archive: Shep

In the 7 days ending Mar 27, 2016:

activity	#	time	miles		km		+m
Cycling (MTB)	1	6:55:00	83.89	(12.1/h)	135.0	(19.5/h)	1830
Cycling (Commuter)	4	4:00:00	74.56	(18.6/h)	120.0	(30.0/h)
Foot Running	4	2:42:00	10.19		16.4		275
Total	9	13:37:00	168.64		271.4		2105

6:55

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Sunday Mar 27, 2016 #

5 PM

Foot Running 47:00 [3] 9.8 km (4:48 / km) +165m 4:25 / km
ahr:142 max:167 shoes: Salomon SpeedCross3

Warm up, then did a tentative Wingstedt intervals session (4 x 4mins with 3mins jog recovery) and a warm down. Ran on fire trails at stromlo, feeling almost, but not quite, as sure footed as the proverbial (goat, Mountain goat that is).

Been 5 weeks since I've rolled the ankle!

PTE 3.1

C • Disappointing 4

Saturday Mar 26, 2016 #

Note

The last one... Today the #NIN3days is underway for everyone. Lyrics from Wish (Broken)...

Don't ask lazydave for the next line.

Nice work everyone - we got to 50 "entrants" in a fictional race ;)

5 PM

Foot Running 35:00 [3] 6.6 km (5:18 / km) +110m 4:54 / km
ahr:129 max:149 shoes: Nike Pegasus 32

Easy jog around stromlo. Tired but not too bad.

PTE 2.2

Friday Mar 25, 2016 #

Event: #NIN3DAYS

Note

Lyrics from Home (With Teeth)...

7 AM

Cycling (MTB) 6:55:00 [3] 135.0 km (19.5 kph) +1830m
ahr:117 max:166 shoes: Shimano XC51

Full lap of the centenary trail with Reedy. Started solid but cruising the second half with Reedy on the edge of cramping... I felt surprisingly good given how long it's been since I've ridden this long (on any bike), even though we weren't going crazy fast. Stopped at tuggers maccas and gold creek maccas for coffee...

Such a great idea building that trail.

PTE 2.4