Training Log Archive: ShepIn the 7 days ending Dec 29, 2014:
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Monday Dec 29, 2014 #
4 PM
Cycling (MTB) 1:34:00 [3] 25.5 km (16.3 kph) +375m
shoes: Bontrager MTB RL
Easy ride thru the rnp then a real cruisy ride with tony on the new trails in Engadine, and back again (racing a thunderstorm home, the storm won by a couple of minutes).
Sunday Dec 28, 2014 #
9 AM
Orienteering race (Xmas 5 Days Day 2) 13:55 [4] 2.7 km (5:09 / km) +30m 4:53 / km
ahr:159 max:172 shoes: Nike Waffle XC
At cockatoo island in Sydney harbour. Great spot, map and course. I was pretty happy with my race until 22, misread the map and left 21 in what I thought was the right way but wasn't, and ended up coming back past 21 again about 30secs later. Then took a bad route anyway. Ended up 5th on the day, about 1.40 behind Bergman.
PTE 3.4
PTE 3.4
Saturday Dec 27, 2014 #
4 PM
Orienteering race (Xmas 5 Days Day 1) 22:50 [4] 4.95 km (4:37 / km) +85m 4:15 / km
ahr:167 max:176 shoes: Nike Waffle XC
At George's Heights. Long sprint, mostly park and trails with little bits of bush. Decent course, I took some bad routes (one was worse than it looks on the map - the path had heaps of stairs and twisty boardwalks which you can't really show on the map) but didn't miss much otherwise. Got the win about 12 seconds in front of Larry.
PTE 4.6
PTE 4.6
Thursday Dec 25, 2014 #
9 AM
Foot Running intervals 1:29:00 [4] 17.9 km (4:58 / km) +290m 4:36 / km
ahr:142 max:174 shoes: Nike Pegasus 30
Ran over to Dairy Farmers, with 10min warm up then a 20min Monagetti interval session. Finished at the top at the eagles nest. met acejase there (ish) and ran with him to the inlaws. humid!
PTE 4.0
PTE 4.0
Tuesday Dec 23, 2014 #
Cycling (Road) (Commute) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Shimano R170