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Training Log Archive: Shep

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m
Foot Running	4	3:13:00	20.88		33.6		520
Cycling (CX)	2	2:17:00	44.12	(19.3/h)	71.0	(31.1/h)
Cycling (Commuter)	2	2:02:00	39.77	(19.6/h)	64.0	(31.5/h)	200
Orienteering	2	1:14:05	8.56	(8:39)	13.78	(5:23)	445
Cycling (MTB)	1	1:13:00	14.23	(11.7/h)	22.9	(18.8/h)	345
Total	9	9:59:05	127.56		205.28		1510

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Sunday Sep 14, 2014 #

9 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (NSW Middle Distance Champ) 38:45 [4] 6.54 km (5:56 / km) +275m 4:54 / km
ahr:156 max:173 shoes: Inov8 Xtalon 212 (3)

Another great course on an awesome area. Started safe and ran pretty well, a few hesitations here and there (eg on the approach into 4) where things stopped looking like I expected... Only lost 15-20 seconds where I slowed (or stopped) to make sure things were good, but I chanced it a bit on 18 and that time I was wrong and I lost a minute or so. Otherwise pretty happy technically, still not running real strongly but. Lazydave was clearly running quicker but lucky for me missing more than me too...

PTE 4.5

Saturday Sep 13, 2014 #

Event: 2014 State League #14 - Pomingalarna / #15 - NSW Middle Distance Championsh

12 PM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race 35:20 [4] 7.24 km (4:53 / km) +170m 4:22 / km
ahr:156 max:170 shoes: Inov8 Xtalon 212 (3)

At Pomingalarna. Great course on a pretty cool area very close to wagga. Lots of small brown details and MTB trails with some lower visibility sections and some flat out running sections. I was real messy over the first 5 or so, got going OK after that but still feeling pretty fatigued and never got the speed up real high. Lazydave kept it solid and got me by 20 seconds.

PTE 4.4

1 PM

Cycling (MTB) 1:13:00 [3] 22.9 km (18.8 kph) +345m
ahr:124 max:153 shoes: Mavic Razor

Did a lap and a bit of the pomingalarna MTB circuit with lazydave. Good fun, nice trails. Nothing technical just smooth flowing stuff, with a few very tight hairpins and nice green grass through the forest.

PTE 2.4

SL14 Hard 1 - Splits

SL15 Hard 1 - Splits

Friday Sep 12, 2014 #

Cycling (CX) (Commute) 55:00 [3] 28.0 km (30.5 kph)
shoes: Bontrager MTB RL

Thursday Sep 11, 2014 #

8 AM

Foot Running (Commute) 1:21:00 [3] 16.8 km (4:49 / km) +260m 4:29 / km
ahr:139 max:162 shoes: Nike Pegasus 30

Nice morning for a run, the legs were feeling a bit fragile but. And the knee still not great but I think it's getting better. Had a croissant after, genius.

PTE 3.3

Wednesday Sep 10, 2014 #

Cycling (CX) (Commute) 1:22:00 [3] 43.0 km (31.5 kph)
shoes: Mavic Razor

Tuesday Sep 9, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:22:00 [3] 16.8 km (4:53 / km) +260m 4:32 / km
ahr:138 max:159 shoes: Nike Pegasus 29

Run home. Feeling surprisingly ok, but not really running very fast. Thought i'd make it home without lights. i was wrong. luckily the smart part of me made me carry a small torch which helped me run the last 5km or so in the dark. Suunto got me back up to needing 120 hours recovery.

PTE 3.2

Monday Sep 8, 2014 #

Cycling (Commuter) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

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