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Training Log Archive: Shep

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m
Cycling (Road)	2	2:15:00	34.18	(15.2/h)	55.0	(24.4/h)	1170
Cycling (exercise bike)	2	2:06:00
Cycling (MTB)	2	2:04:00	37.28	(18.0/h)	60.0	(29.0/h)	400
run-walking/walk-running	2	1:00:00	4.97	(12:04)	8.0	(7:30)	30
Total	8	7:25:00	76.43		123.0		1600

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Sunday Feb 19, 2017 #

8 AM

Cycling (Road) hills 1:43:00 [4] 39.0 km (22.7 kph) +1065m
ahr:133 max:169 shoes: Shimano R170

Rolled over to Black Mountain and met Prosseri, did 2 efforts up the hill with him then 2 on my own a touch harder. Dobos after hit the spot, custard filled almond croissant was awesome. finished up in Reid (boys playing cricket).

Training Load 1d 19h

1 PM

Cycling (Road) 32:00 [3] 16.0 km (30.0 kph) +105m
ahr:135 max:158 shoes: Shimano R170

Cruise home from Reid after cricket.

Training Load 5h

Saturday Feb 18, 2017 #

12 PM

Cycling (exercise bike) intervals 1:20:00 [4]
ahr:138 max:175 shoes: Shimano R170

Planned to get outside today but by the time i had a chance to get out it was chucking it down with a fair bit of lightning around so jumped on the trainer and watched star trek (first contact). did a warm up, then a pyramid session 5-4-3-2-1-1-2-3-4-5 min efforts with 2 min recoveries, and a warm down.

Training Load 1d 3h

Friday Feb 17, 2017 #

7 AM

run-walking/walk-running 30:00 [3] 3.9 km (7:42 / km)
ahr:100 shoes: Under Armour Run Fast

4.5min walk and 30sec jog, repeated 6 times. mostly on the grass track at stromlo. feeling good.

Training Load 2h

Thursday Feb 16, 2017 #

Cycling (MTB) (Commute) 1:02:00 [3] 30.0 km (29.0 kph) +200m
shoes: Shimano XC51

Wednesday Feb 15, 2017 #

Cycling (MTB) (Commute) 1:02:00 [3] 30.0 km (29.0 kph) +200m
shoes: Shimano XC51

Tuesday Feb 14, 2017 #

8 PM

Cycling (exercise bike) intervals 46:00 [3]
ahr:141 max:167 shoes: Shimano R170

warm up then a short pyramid session 3-2-1-1-2-3 min efforts with 2 min recoveries, and a warm down.

Training Load 10h

Monday Feb 13, 2017 #

5 PM

run-walking/walk-running 30:00 [3] 4.1 km (7:19 / km) +30m 7:04 / km
ahr:107 max:147 shoes: Under Armour Run Fast

started off (slightly earlier than i was told, but i reckon its been long enough) running with 4.5min walk and 30secs jogging, repeated 6 times. feeling pretty good, didn't notice anything unusual about the ankle (only sore thing was my shoulder!), nice to be running again.

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