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Training Log Archive: Shep

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Cycling (exercise bike)	9	9:17:00
Cycling (Road)	4	5:26:00	93.21	(17.2/h)	150.0	(27.6/h)	2055
Cycling (MTB)	4	3:59:00	37.28		60.0		400
Cycling (Commuter)	4	3:30:00	27.96		45.0		400
run-walking/walk-running	5	2:30:00	13.98	(10:44)	22.5	(6:40)	260
Total	26	24:42:00	172.43		277.5		3115

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Tuesday Feb 28, 2017 #

2 PM

run-walking/walk-running 30:00 [3] 4.9 km (6:07 / km) +135m 5:23 / km
ahr:130 max:170 shoes: Salomon SpeedCross3

In Sydney (picking up replacement Passat!) so snuck in a run in the Royal. Mostly single tracks, with some hills today. 3min walk with 2min run, repeated 6 times.

Training Load 5h

Monday Feb 27, 2017 #

8 AM

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

Ride in via a visit to the hospital. Was starting to miss being there, plus had a follow up appointment with the surgeon. After the hiccup and delayed return to running with the infection I've got the green light to start running. Which is lucky cause I'd already started running...

6 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Feb 26, 2017 #

10 AM

run-walking/walk-running 30:00 [3] 5.1 km (5:53 / km) +45m 5:38 / km
ahr:126 max:169 shoes: Under Armour Run Fast

3.5min walk with 1.5min run on the grass track at stromlo.

Training Load 4h

Saturday Feb 25, 2017 #

1 PM

Cycling (Road) 1:47:00 [3] 54.0 km (30.3 kph) +315m
ahr:133 max:163 shoes: Shimano R170

Cruise around on bike paths.

Training Load 23h

Friday Feb 24, 2017 #

6 PM

run-walking/walk-running 30:00 [3] 4.5 km (6:40 / km) +50m 6:19 / km
ahr:113 max:164 shoes: Under Armour Run Fast

4min walk and 1min run on the grass track at stromlo.

Training Load 3h

Thursday Feb 23, 2017 #

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

Tuesday Feb 21, 2017 #

Note

Got a bit sick, real sore throat. Having a coupla days off.

Monday Feb 20, 2017 #

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

Sunday Feb 19, 2017 #

8 AM

Cycling (Road) hills 1:43:00 [4] 39.0 km (22.7 kph) +1065m
ahr:133 max:169 shoes: Shimano R170

Rolled over to Black Mountain and met Prosseri, did 2 efforts up the hill with him then 2 on my own a touch harder. Dobos after hit the spot, custard filled almond croissant was awesome. finished up in Reid (boys playing cricket).

Training Load 1d 19h

1 PM

Cycling (Road) 32:00 [3] 16.0 km (30.0 kph) +105m
ahr:135 max:158 shoes: Shimano R170

Cruise home from Reid after cricket.

Training Load 5h

Saturday Feb 18, 2017 #

12 PM

Cycling (exercise bike) intervals 1:20:00 [4]
ahr:138 max:175 shoes: Shimano R170

Planned to get outside today but by the time i had a chance to get out it was chucking it down with a fair bit of lightning around so jumped on the trainer and watched star trek (first contact). did a warm up, then a pyramid session 5-4-3-2-1-1-2-3-4-5 min efforts with 2 min recoveries, and a warm down.

Training Load 1d 3h

Friday Feb 17, 2017 #

7 AM

run-walking/walk-running 30:00 [3] 3.9 km (7:42 / km)
ahr:100 shoes: Under Armour Run Fast

4.5min walk and 30sec jog, repeated 6 times. mostly on the grass track at stromlo. feeling good.

Training Load 2h

Thursday Feb 16, 2017 #

Cycling (MTB) (Commute) 1:02:00 [3] 30.0 km (29.0 kph) +200m
shoes: Shimano XC51

Wednesday Feb 15, 2017 #

Cycling (MTB) (Commute) 1:02:00 [3] 30.0 km (29.0 kph) +200m
shoes: Shimano XC51

Tuesday Feb 14, 2017 #

8 PM

Cycling (exercise bike) intervals 46:00 [3]
ahr:141 max:167 shoes: Shimano R170

warm up then a short pyramid session 3-2-1-1-2-3 min efforts with 2 min recoveries, and a warm down.

Training Load 10h

Monday Feb 13, 2017 #

5 PM

run-walking/walk-running 30:00 [3] 4.1 km (7:19 / km) +30m 7:04 / km
ahr:107 max:147 shoes: Under Armour Run Fast

started off (slightly earlier than i was told, but i reckon its been long enough) running with 4.5min walk and 30secs jogging, repeated 6 times. feeling pretty good, didn't notice anything unusual about the ankle (only sore thing was my shoulder!), nice to be running again.

Sunday Feb 12, 2017 #

4 PM

Cycling (exercise bike) 1:00:00 [4]
ahr:144 max:174

warm up then 6 x 4min efforts with 3min recovery, and a warm down.
Training Load 20h

Saturday Feb 11, 2017 #

8 AM

Cycling (Road) 1:24:00 [3] 41.0 km (29.3 kph) +570m
ahr:140 max:164 shoes: Shimano R170

Allowed out on a real bike now so rolled around cotter uriarra with Prosseri. Bumped into blairtrewin (going the other way) on the three sisters so turned around and said gday before turning back and continuing on. Pretty warm but glad to have got this done while it was under 40.

Training Load 1d 4h

Friday Feb 10, 2017 #

6 AM

Cycling (exercise bike) intervals 55:00 [3]
ahr:129 max:149 shoes: Shimano R170

Got in early to try and beat the heat, was only marginally successful. Did a warm up then 3 x 8min efforts with 3min recovery and a warm down. Really struggled to get the heart rate up.

Training Load 8h

Thursday Feb 9, 2017 #

Cycling (MTB) (Commute) 1:15:00 [3]
shoes: Shimano XC51

into work via physio. then home after. pretty warm on the ride home, just a taste of whats to come i guess.

Wednesday Feb 8, 2017 #

8 PM

Cycling (exercise bike) intervals 40:00 [3]
ahr:143 max:172 shoes: Shimano R170

Warm up then 4 x 4min efforts with 3min recovery, and a warm down.

Training Load 10h

Monday Feb 6, 2017 #

Cycling (MTB) (Commute) 40:00 [3]
shoes: Shimano XC51

Tried riding to work, on the mtb as instructed (partially riding position, partially having shox). Went pretty good on the way in. Got a flat on the way home, and had forgotten to put my pump or a mtb tube in my bag after taking them out for the last 3 weeks on the bus...

Sunday Feb 5, 2017 #

10 AM

Cycling (exercise bike) intervals 1:05:00 [4]
ahr:138 shoes: Shimano R170

20min warm up, then 4 x 4min efforts with 3min recovery, and 20min warm down.

Training Load 14h

Saturday Feb 4, 2017 #

5 PM

Cycling (exercise bike) long 1:30:00 [3]
ahr:136 shoes: Shimano R170

So bored of this.

Training Load 17h

Friday Feb 3, 2017 #

6 PM

Cycling (exercise bike) 1:01:00 [3]
ahr:135 max:167 shoes: Shimano R170

Just cruising, not feeling awesome.

Training Load 10h

Thursday Feb 2, 2017 #

7 PM

Cycling (exercise bike) intervals 1:00:00 [4]
ahr:147 max:177 shoes: Shimano R170

Warm up then intervals: 4-3-2-1-1-2-3-4 min efforts all with 2 min recovery, and a warm down.

Training Load 1d

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