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Training Log Archive: Shep

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	13	11:55:00	111.85		180.0
Foot Running	9	8:38:00	39.71		63.9		1510
Cycling (MTB)	4	6:11:00	68.1		109.6		1935
Cycling (Road)	5	5:20:00	54.0		86.9		1650
Orienteering	1	3:17:00	15.6	(12:38)	25.1	(7:51)	900
Total	32	35:21:00	289.25		465.5		5995

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Monday Feb 29, 2016 #

Note

Love Is Not Enough (With Teeth)...

C • Counting down the days? 2

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

Sunday Feb 28, 2016 #

Note

Lyrics (mostly) from The Collector (With Teeth)...

9 AM

Cycling (MTB) warm up/down 10:00 [2]
shoes: Mavic Razor

Cycling (MTB) race (CORC XC) 1:43:00 [4] 33.1 km (19.3 kph) +590m
ahr:152 max:171 shoes: Mavic Razor

First XC for about 6 years! At Mount St Romlo, rode my age class (Vets!) for the first time. Actually won the race but since (probably) most of Mens A is eligible for Vets I'm not gonna make too much of it... 4 laps of about 8.5 km, riding a few mins down on the good guys each lap and the goal was to not get caught by the good guys in A grade doing 5 laps - made it by a few mins so happy with that.

PTE 3.5

Saturday Feb 27, 2016 #

Note

Lyrics from Suck (on the LP Broken)...

Does anyone think those pink shorts look good on me?

C • I like pink shorts, but onl... 8

4 PM

Foot Running 40:00 [3] 8.3 km (4:49 / km) +105m 4:32 / km
ahr:138 max:158 shoes: Nike Pegasus 32

Easy lap of narrabundah hill. Ankle and achilles both pretty sore.

PTE 2.4

Friday Feb 26, 2016 #

Note

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

Thursday Feb 25, 2016 #

Note

Time for a #NIN3DAYS version of a couple of the usual internet memes...

Cycling (Commuter) 55:00 [3]
shoes: Shimano XC51

6 PM

Foot Running 49:00 [3] 9.6 km (5:06 / km) +195m 4:38 / km
ahr:134 max:160 shoes: Nike Pegasus 32

Cruisy run with andyhill from his place mostly on some nice walking trails and some on streets down to the water and around Berry Island. Pretty humid and sweaty.

PTE 2.6

Wednesday Feb 24, 2016 #

Note

Eventually We Find Our Way (The Social Network)

Cycling (Commuter) 1:10:00 [3]
shoes: Shimano XC51

Tuesday Feb 23, 2016 #

Note

Lyrics from The Wretched (The Fragile)...

12 PM

Foot Running 51:00 [3]
shoes: Nike Pegasus 32

Cruisy run with andyhill from central around through glebe and pyrmont. Pretty warm.

Monday Feb 22, 2016 #

Note

Hesitation Marks...

Cycling (Commuter) 1:10:00 [3]
shoes: Shimano XC51

Sunday Feb 21, 2016 #

Note

Lyrics from Capital G (Year Zero)...

5 PM

Foot Running 1:05:00 [3]
shoes: Nike Pegasus 32

Another cruiser on single tracks in the RNP. Almost made it to 7 days, a record for 2016, without rolling my ankle but did it (only half a roll really) with 4 mins to go. Dammit reset the counter.

Saturday Feb 20, 2016 #

Note

In Motion (The Social Network)

3 PM

Foot Running 1:01:00 [3] 10.5 km (5:49 / km) +200m 5:18 / km
ahr:138 max:156 shoes: Nike Pegasus 32

Cruise around single tracks in the RNP. Almost at a week without rolling the ankle...

PTE 2.5

Friday Feb 19, 2016 #

Note

Lyrics from Somewhat Damaged (The Fragile)...

C • Smashed em 2

9 AM

Cycling (Road) 1:30:00 [3] 37.4 km (24.9 kph) +870m
ahr:137 max:170 shoes: Shimano XC51

Short warm up, then 4 x hills in RNP (about 1.5km with 120m climb), some laps of the crit track in sutho and a coffee at the white horse.

PTE 3.1

Thursday Feb 18, 2016 #

Note

Lyrics from Letting You (The Slip)

7 AM

Foot Running 41:00 [3] 6.8 km (6:02 / km) +175m 5:21 / km
ahr:126 max:148 shoes: Nike Pegasus 32

Very easy jog in the RNP. Stiff and sore for most of it, feeling better by the end but.

PTE 2.1

Wednesday Feb 17, 2016 #

Note

Lyrics from Vessel (Year Zero)

6 PM

Foot Running 1:04:00 [3] 11.2 km (5:43 / km) +210m 5:13 / km
ahr:129 max:154 shoes: Nike Pegasus 32

Cruise around mtb single trails in the RNP, just concentrating on not rolling the ankle.

PTE 2.2

Tuesday Feb 16, 2016 #

Note

Copy of A (Hesitation Marks)...

6 PM

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

Monday Feb 15, 2016 #

Note

Lyrics from Fragile (The Fragile)...

Sunday Feb 14, 2016 #

Note

I'm Looking Forward To Joining You, Finally (The Fragile)

C • Nice! This one could even s... 30

7 AM

Foot Running 1:47:00 [3] 17.5 km (6:07 / km) +625m 5:11 / km
ahr:135 max:163 shoes: Nike Pegasus 32

Run around the killer with Craney & Tomas. All good but rolled my ankle not far from the end. Ken annoying.

PTE 2.5

Saturday Feb 13, 2016 #

Note

Lyrics from In Two (Hesitation Marks)

6 AM

Cycling (MTB) 1:25:00 [3] 25.5 km (18.0 kph) +455m
ahr:116 max:160 shoes: Shimano XC51

Rolled around stromlo with warlders (& a few others for the last half hour).

PTE 2.4

Friday Feb 12, 2016 #

Note

Lyrics straight outta Heresy (The Downward Spiral)...

C • There better be a coffee van 3

6 PM

Cycling (MTB) 1:09:00 [3] 21.5 km (18.7 kph) +360m
ahr:124 max:156 shoes: Shimano XC51

Quick spin around stromlo with all the cool guys.

PTE 2.5

Thursday Feb 11, 2016 #

Note

lyrices from The Wretched (The Fragile)

love this picture, it had to come back

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

Got done by some hail on the way home.

Wednesday Feb 10, 2016 #

Note

Lyrics from Only (With Teeth)...

C • thats a good one 2

9 AM

Cycling (Road) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano R170

6 PM

Cycling (Road) hills 1:20:00 [3] 34.5 km (25.9 kph) +780m
ahr:137 max:164 shoes: Shimano R170

Roll home with 3 efforts up Black Mountain on the way. Legs a bit heavy but not too bad.

PTE 3.1

Tuesday Feb 9, 2016 #

Note

Lyrics from Only (With Teeth)...

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

Monday Feb 8, 2016 #

Note

Lyrics from Every Day Is Exactly The Same (The Fragile)...

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

Sunday Feb 7, 2016 #

Note

Like Metal?

3 PM

Cycling (MTB) 1:44:00 [3] 29.5 km (17.0 kph) +530m
ahr:121 max:151 shoes: Shimano XC51

Easy roll around stromlo. Pretty warm, and tired from last night. Trying out new xt 8000 brakes which were as good as expected and gave me the motivation I needed...

PTE 2.3

Saturday Feb 6, 2016 #

Note

Lyrics from The Great Below (The Fragile)...

5 PM

Orienteering 3:17:00 [3] 25.1 km (7:51 / km) +900m 6:39 / km
ahr:135 max:165 shoes: Salomon SpeedCross3

Twilight Rogaine with Reedy at Macquarie. Went clockwise, didn't really plan the route with the intention of getting them all - in the end we did get them all but I reckon of we'd planned to do that we'd have done a different route. Lots of walking and slow jogging, and taking it very easy on the ankle, I'd have wrecked it trying to keep up with the other guys.

PTE 2.6

C • Rogaining? 8