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Training Log Archive: Shep

In the 7 days ending Mar 27, 2017:

activity	#	time	miles		km		+m
Cycling (Commuter)	3	2:10:00	18.64		30.0		200
Foot Running	4	1:20:00	5.28		8.5		125
Orienteering	3	1:19:05	7.84	(10:06)	12.61	(6:16)	405
Total	7	4:49:05	31.76		51.11		730

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Monday Mar 27, 2017 #

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

Sunday Mar 26, 2017 #

Event: 2017 ACT Middle Championships; NOL

11 AM

Orienteering race (NOL Race 4) 48:30 [4] 6.7 km (7:14 / km) +295m 5:56 / km
ahr:158 max:170 shoes: Inov8 Xtalon 212 (4)

Middle distance at Isaacs Ridge. This was always gonna be tough on my ankle so I just tried to get through being clean and running hard when I could. Made a few small errors and was pretty happy with how it went until 22 where I dropped almost 2mins. There's a lot of pretty significant creeks in that area that aren't mapped and I had no idea where I was. Got through without any major ankle incidents, and even got into the top 10, so I'll take that as a win. Still annoyed at missing 22 but.

Training Load 1d 18h

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)

Course 1 - Splits

Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi

12 PM

Orienteering race (NOL Race 3 Qual) 16:10 [4] 2.8 km (5:46 / km) +70m 5:08 / km
ahr:163 max:175 shoes: Inov8 Xtalon 212 (4)

Sprint qualification on Red Hill. Great course, and I was pretty happy with my race. No real errors but struggled to run at a decent pace, still pretty tentative on my ankle. Missed the A Final unfortunately, but with only 5 from each heat getting through that was always gonna be tough for me at the moment.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

4 PM

Orienteering race (NOL Race 3) 14:25 [4] 3.11 km (4:38 / km) +40m 4:21 / km
ahr:164 max:172

Sprint final in Canberra Girls Grammar School. Another good course, made good use of a tiny area. But my kinda race but went ok, chasing Bertbennett who started a minute ahead of me - I thought I was gaining on him but he pulled it back in the second half and in the end we dead heated for the win in the B Final. A few little errors which I blame on being a bit rusty.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

Final Course 2 - Splits

Heats Course 1A - Splits

Wednesday Mar 22, 2017 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

5 PM

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

Long way home.

Tuesday Mar 21, 2017 #

3 PM

Foot Running intervals 40:00 [3] 8.5 km (4:42 / km) +125m 4:23 / km
ahr:145 max:164 shoes: Under Armour Run Fast

At historic woodlands park, did warm up then a Monagetti intervals session and a warm down.

Training Load 10h

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