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Training Log Archive: Shep

In the 7 days ending Mar 18, 2017:

activity	#	time	miles		km		+m
Cycling (Commuter)	3	3:00:00	55.92	(18.6/h)	90.0	(30.0/h)	600
Cycling (Road)	2	2:34:00	42.0	(16.4/h)	67.6	(26.3/h)	1115
Orienteering	3	2:08:05	11.81		19.0		155
Foot Running	2	44:00
Total	9	8:26:05	109.73		176.6		1870

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Saturday Mar 18, 2017 #

8 AM

Cycling (Road) 1:23:00 [3] 33.6 km (24.3 kph) +445m
ahr:112 max:151 shoes: Shimano R170

Cruise with TimA to Blackie, up once then to hipster central at acton for a coffee then home.

Training Load 8h

12 PM

Foot Running warm up/down 10:00 [3]
shoes: Under Armour Run Fast

Orienteering 19:00 [3] 3.2 km (5:56 / km) +90m 5:12 / km
ahr:147 max:164 shoes: Inov8 Xtalon 212 (4)

Bush sprint at Mt Ainslie thanks to Katie & Charlotte. That map really is terrible, and blowing it up to sprint scale makes it even worse. Lost time at 3 which seemed very high and never found number 7... Looking for termite mounds that were mapped in the 70s for a 1:20000 map by a guy who isn't a mapper gets old pretty quick.

Training Load 4h

C • Bush sprint 2

Friday Mar 17, 2017 #

6 PM

Cycling (Road) hills 1:11:00 [3] 34.0 km (28.7 kph) +670m
ahr:130 max:157 shoes: Shimano R170

Short warm up and 4 moderate efforts up Mt Stromlo, then a short warm down.

Training Load 16h

Thursday Mar 16, 2017 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

12 PM

Foot Running intervals 34:00 [4]
shoes: Asics GT1000

Warm up and down, with a 20 minute Monagetti intervals session in the middle. Mostly on dirt trails, pretty warm and humid. Legs a bit tight and sore otherwise all good.

Wednesday Mar 15, 2017 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Tuesday Mar 14, 2017 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Monday Mar 13, 2017 #

10 AM

Orienteering 22:45 [3] 4.1 km (5:33 / km)
ahr:156 max:164 shoes: Inov8 Xtalon 212 (4)

Thylacine Sprint (actually a Mint distance) at Pittwater Dunes. Felt pretty stiff and sore but tried to finish the weekend on a positive note. Got a bit confused at 1 and lost maybe 15 seconds, and a couple of other small wobbles and hesitations, otherwise fairly good technically. The ankle seemed ok, but the ground is pretty kind here. Managed to sneak the "win" from Craney - unfortunately the field was a little smaller today.

Training Load 7h

C • good weekend 3

Orienteering 15:00 [3]
shoes: Inov8 Xtalon 212 (4)

Ran around a few controls with Bertbennett, mostly just cause I wanted to work out what I did wrong on the first checkpoint. Drifted left (which was obvious), but also didn't recognise the knoll the flag was on - it was mapped as distinct & separate but in reality it was actually a (small) spur with a knoll on top, so it didn't look as distinct on the ground as it did on paper. Just something to be aware of next time.

Sunday Mar 12, 2017 #

9 AM

Orienteering race (NOL Race 2) 1:11:20 [4] 11.7 km (6:06 / km) +65m 5:56 / km
ahr:159 max:176 shoes: Inov8 Xtalon 212 (4)

One-man relay at Pittwater Dunes. Just planned to take this slow - the jump up to this distance is way above what I was advised to do but I figured it's soft sand...

Missed on the last control of the first loop, otherwise got through the split section ok. Caught Bruce and David B halfway around the long final loop and ran with them to the end. Made another couple of annoying errors but kept the pace fairly consistent - feels like the shape is reasonable I just need to build up the running. Got ahead of Bruce and David in the last little loop to scrape into the top 10 a bit over 10mins down. Disappointing in some ways but really I should be happy to have made it around at all given the 6 week delay with my ankle recovery thanks to the infection...

Rolled the ankle twice but not too badly...

Training Load 2d 16h

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