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Training Log Archive: Shep

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Cycling (CX)	10	14:14:00	125.27		201.6		880
Cycling (Commuter)	7	9:14:00	159.69		257.0		800
Cycling (Road)	3	4:11:00	70.84	(16.9/h)	114.0	(27.3/h)	1350
run-walking/walk-running	6	3:05:00	19.29	(9:35)	31.05	(5:57)	295
Cycling (MTB)	2	2:09:00	22.99	(10.7/h)	37.0	(17.2/h)	455
Foot Running	1	32:00	3.23	(9:54)	5.2	(6:09)	40
Total	29	33:25:00	401.31		645.85		3820

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Friday Feb 28, 2014 #

Cycling (Commuter) 1:00:00 [3]
shoes: Bontrager MTB RL

Commuting, some with Lewie in the trailer, some with just a trailer, most on my own.

Thursday Feb 27, 2014 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Wednesday Feb 26, 2014 #

1 PM

Foot Running 32:00 [3] 5.2 km (6:09 / km) +40m 5:56 / km
ahr:117 max:134 shoes: NB 814

Yeah a real foot run. Very very slow run at lunchtime, but without any walk sections. The foot is definitely improving.

PTE 1.8

Tuesday Feb 25, 2014 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Monday Feb 24, 2014 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Mavic Razor

Sunday Feb 23, 2014 #

1 PM

run-walking/walk-running 30:00 [3] 5.6 km (5:21 / km) +25m 5:14 / km
ahr:139 max:170 shoes: Nike Pegasus 29

Along the beach at Mollymook, the tide was on the way in so it was relatively tough in soft sand. did 6 x 2 mins walk 3 mins run.

PTE 3.3

Saturday Feb 22, 2014 #

1 PM

run-walking/walk-running 30:00 [3] 5.2 km (5:46 / km) +90m 5:19 / km
ahr:133 max:167 shoes: Nike Pegasus 29

went with jo in some state forest north west of mollymook. nice forest, just out and back on a firetrail. did 6 x 2.5 mins walk 2.5 mins run. foot feeling a little better after physio plus exercises and massage etc, but still a problem and its far from comfortable running.

PTE 3.1

Friday Feb 21, 2014 #

Cycling (CX) (Commute) 1:05:00 [3]
shoes: Bontrager MTB RL

in to physio then to work after.

Thursday Feb 20, 2014 #

8 AM

Cycling (CX) (Commute) 40:00 [3] 21.5 km (32.2 kph)
shoes: Bontrager MTB RL

in to work

4 PM

Cycling (Road) 1:40:00 [3] 43.0 km (25.8 kph) +540m
shoes: Bontrager MTB RL

cruisy ride with Tamas, around the lake and up dairy farmers hill a few times, including the zig zag centenary trail once.

Wednesday Feb 19, 2014 #

6 AM

run-walking/walk-running 31:00 [3] 5.4 km (5:44 / km) +55m 5:28 / km
ahr:123 max:164 shoes: Nike Pegasus 29

same kinda thing again, started at 3 min walk 2 min run and increased runs by 15 secs each time x 6. On the grass track at Stromlo. Woah look at the time! Been a while since I was out for a run that early... That's keen. Shame it wasn't at all enjoyable and just hurt. Hurting less at the end, maybe I just need to go longer?

PTE 2.7

C • Doc? 4

Tuesday Feb 18, 2014 #

Cycling (Commuter) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Mavic Razor

Monday Feb 17, 2014 #

Cycling (Commuter) (Commute) 1:25:00 [3] 43.0 km (30.4 kph)
shoes: Mavic Razor

1 PM

run-walking/walk-running 30:00 [3] 5.15 km (5:50 / km) +30m 5:40 / km
ahr:125 max:166 shoes: NB 814

Lunchtime run walk. Started at 3:30 walk and 1:30 run, increasing runs by 15 secs each time, x 6. Again the foot was very sore, but still seems to improve through the session. Booked in a visit to the physio though, it shouldn't be this painful. That f#*%ing stick.

PTE 2.6

Sunday Feb 16, 2014 #

5 PM

Cycling (Road) hills 1:31:00 [3] 42.0 km (27.7 kph) +810m
ahr:134 max:170 shoes: Bontrager MTB RL

Still on the CX bike... Did 5 efforts up Stromlo on the road. Started habsolutely chucking it down about 2/3 of the way up the last climb, then it was super slow getting home - I probably got up quicker than I went down that last time. Couldn't see a thing, windy (as in moving air not lots of turns in the road, but there was that too I guess), water all overt the road (instantly!).

PTE 3.4

Saturday Feb 15, 2014 #

9 AM

run-walking/walk-running 30:00 [3] 5.1 km (5:53 / km) +45m 5:38 / km
ahr:121 max:167 shoes: Nike Pegasus 29

on the grass track at Stromlo... Started at 4:15 walk 0:45 run and increased the running by 15 seconds each time, x 6. Foot very sore, mostly behind my two smallest toes. It does seem to improve through the session.

PTE 2.4

Friday Feb 14, 2014 #

Cycling (CX) (Commute) 1:34:00 [3] 50.0 km (31.9 kph)
shoes: Bontrager MTB RL

To work and back with drop offs and pickups of kids and trailers (full and empty)...

Thursday Feb 13, 2014 #

Cycling (CX) (commute) 1:30:00 [3]
shoes: Bontrager MTB RL

To work via Duffy with Roy taking him to preschool, usual ride home.

Wednesday Feb 12, 2014 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Tuesday Feb 11, 2014 #

7 PM

run-walking/walk-running 34:00 [3] 4.6 km (7:23 / km) +50m 7:01 / km
shoes: Nike Pegasus 29

Chucked the running shoes on and made an attempt to try running. Did 4.5 mins walking and 30 secs running on the grass running track at Stromlo. The foot hurt a lot, the wound was fine, it's pretty much healed, but the bones/ligaments whatever in there are pretty painful. Hopefully they're just stiff after 6 weeks of nothing.

But this run confirmed the decision - no Brisbane NOL races for me unfortunately.

Monday Feb 10, 2014 #

Cycling (CX) (Commute) 1:35:00 [3]
shoes: Bontrager MTB RL

to work and then home the slightly longer way.

Sunday Feb 9, 2014 #

8 AM

Cycling (CX) 1:30:00 [3] 44.1 km (29.4 kph) +680m
shoes: Bontrager MTB RL

Took the Roadie into the shop for a warranty job the frame... So rolled around on the CX bike today. Over to warlderses via coppins then a couple of times up dairy farmers hill and finished up Stromlo. Pretty warm already!

Saturday Feb 8, 2014 #

8 AM

Cycling (MTB) 1:29:00 [3] 27.0 km (18.2 kph) +455m
shoes: Bontrager MTB RL

Braved the MTB, took it pretty easy on foot and it was OK. Good fun, did the usual lap of Stromlo with the Saturday morning Stromlo Wright gang crew.

Friday Feb 7, 2014 #

Cycling (CX) (Commute) 1:45:00 [3]
shoes: Bontrager MTB RL

To work and back with various drop offs and pick ups OK kids and trailer etc at preschool and daycare...

Thursday Feb 6, 2014 #

Cycling (CX) 1:25:00 [3] 43.0 km (30.4 kph)
shoes: Bontrager MTB RL

Usual.

I desided that c is a useless letter we should do without. Just use s or k instead. Of you don't agree how silly c is then think of the Canberra International Swimming and Aquatic Centre, akronym CISAC pronounsed Saisack. So the hard c in Canberra bekomes an s and the soft c in centre n bekomes a k. If we change it to Kanberra international swimming and aquatik sentre the acronym is a self explanatory KISAS. easy.

C • Use of c 3

Wednesday Feb 5, 2014 #

Cycling (CX) 1:50:00 [3]
shoes: Bontrager MTB RL

Long ride to work and usual ride home.

I took the stitches out of my foot last night and I reckon it's feeling better after that. Still pretty sore in my foot bones/tendons etc, but at least the big hole is improving!

Tuesday Feb 4, 2014 #

Cycling (Commuter) 1:24:00 [3] 42.0 km (30.0 kph)
shoes: Shimano R170

To work and back.

Sunday Feb 2, 2014 #

7 PM

Cycling (Road) 1:00:00 [3] 29.0 km (29.0 kph)
shoes: Shimano R170

Went out to test out the foot after the kids were in bed, and it was still over 35 degrees! Did 3 efforts up Stromlo, definitely feeling like I've lost some shape over the last month of injury.

The foot pulled up a little sore so will give it another day before starting to ride to work again...

Saturday Feb 1, 2014 #

Cycling (MTB) 40:00 [3] 10.0 km (15.0 kph)
shoes: Bontrager MTB RL

Back on the bike! Ride to red brick for a coffee with Roy. Got a lift home ;)

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