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Training Log Archive: Shep

In the 7 days ending Nov 6, 2016:

activity	#	time	miles		km		+m
Cycling (MTB)	2	3:47:00	42.25	(11.2/h)	68.0	(18.0/h)	1130
Cycling (Commuter)	4	3:20:00	9.32		15.0
Foot Running	2	1:19:59	8.64		13.9		85
Orienteering	1	25:23	3.18	(7:59)	5.12	(4:57)	170
Total	8	8:52:22	63.39		102.02		1385

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Sunday Nov 6, 2016 #

9 AM

Cycling (MTB) 1:38:00 [3] 25.8 km (15.8 kph) +515m
ahr:125 max:154 shoes: Shimano XC51

Rolled around Stromlo on my Pat Malone. Left the skills at home today. Maybe mind was on the ankle surgery (aka fuxing) penciled in for Tuesday week...

Training Load 16h

C • Surgey 3

Saturday Nov 5, 2016 #

1 PM

Cycling (MTB) 2:09:00 [3] 42.2 km (19.6 kph) +615m
ahr:120 max:154 shoes: Shimano XC51

Rolled over to Bruce Ridge for an easy couple of laps with Prosseri. Windy as, horrible riding back home through the arboretum.

Training Load 18h

Friday Nov 4, 2016 #

Cycling (Commuter) 30:00 [3]
shoes: Shimano XC51

Thursday Nov 3, 2016 #

8 AM

Foot Running (Commute) 59:59 [3] 13.9 km (4:19 / km) +85m 4:11 / km
ahr:148 max:160 shoes: Under Armour Run Fast

In to the work.

Training Load 1d

5 PM

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

Wednesday Nov 2, 2016 #

Cycling (Commuter) 1:20:00 [3]
shoes: Shimano XC51

In to work, plus up to get an MRI on the ankle.

6 PM

Foot Running warm up/down 20:00 [3]
shoes: Inov8 Xtalon 212 (2)

Around the blue course with the boys.

Orienteering race (Twilight Series) 25:23 [4] 5.12 km (4:57 / km) +170m 4:15 / km
ahr:162 max:174 shoes: Inov8 Xtalon 212 (2)

At Campbell Park. Hurt ankle on the blue course so took it fairly easy. Disappointing route choice leg to 2 in 2 ways - the only routes were 8-9 mins of track running, and I picked the wrong one ;) the rest of the course was fun, although 8 was a bit too high and I overcompensated for that to 9 so lost 25sec or so on 9.

Training Load 11h

Tuesday Nov 1, 2016 #

Note
(rest day)

Monday Oct 31, 2016 #

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

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