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Training Log Archive: Shep

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Foot Running	14	8:16:00	26.16		42.1		460
Cycling (Road)	3	6:58:00	131.73	(18.9/h)	212.0	(30.4/h)
Cycling (Commuter)	8	4:10:00
Cycling (MTB)	3	4:00:00
Orienteering	3	1:35:17	13.42	(7:06)	21.6	(4:25)	380
Total	28	24:59:17	171.31		275.7		840

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Wednesday Nov 30, 2011 #

7 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

cruise in to work.

"I’m not saying Professor Farnsworth is old, but if you consider his age he’s likely to die soon." cracks me up.

C • futurama 3

6 PM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212

Orienteering race (Twilight Series) 28:00 [3] 5.6 km (5:00 / km) +170m 4:20 / km
shoes: Inov8 Xtalon 212

at Black Mountain. feeling pretty tired and heavy, but didn't miss too much and ran solid up the hills. felt like i had no speed on the downhills or the flats. weird running on blackie so wet, there's some patches of quicksand out there!

Tuesday Nov 29, 2011 #

8 AM

Foot Running 44:00 [3] 9.0 km (4:53 / km) +85m 4:40 / km
ahr:149 max:169 shoes: Asics GEL-1150

run to work. feeling pretty ordinary but my suunto was my training partner tis morn, decided to run a bit of tempo to get the TE up over 3, i got there pretty quick so changed the goal to EPOC of 100, then 120, 130... did about 15mins in the end which wrecked me (it was pretty warm too). glad to get some banana bread and a coffee when i got to work.

TE 3.7
EPOC 148ml/kg

4 PM

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

struggle home, picked up roy from wattle on the way. hot! "dad sweaty".

Monday Nov 28, 2011 #

9 AM

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

ride to work, dropped roy at wattle on the way. got a sore throat again.

5 PM

Foot Running (Commute) 47:00 [3] 9.0 km (5:13 / km) +85m 4:59 / km
ahr:137 max:152 shoes: Asics GEL-1150

struggle home from work. pretty warm (26 when i went past the ABC) too which didn't help.

TE 2.7
EPOC 64ml/kg

Sunday Nov 27, 2011 #

3 PM

Cycling (MTB) 1:25:00 [3]
shoes: Mavic Razor

hit up bruce ridge with sketchy cow, NATO and 2bbless.

Saturday Nov 26, 2011 #

9 AM

Foot Running long 1:21:00 [3] 15.3 km (5:18 / km) +210m 4:57 / km
ahr:138 max:159 shoes: Brooks Adrenaline GTS

ran up ginninderra drive to meet wisbey then cruised around gossan hill, bruce ridge, black mtn and aranda finishing up at the belcompton markets for brekky.

TE 2.8
EPOC 69ml/kg

Friday Nov 25, 2011 #

7 AM

Foot Running 44:00 [3] 8.8 km (5:00 / km) +80m 4:47 / km
ahr:152 max:165 shoes: Brooks Adrenaline GTS

cruised in to work.

TE 3.7
EPOC 152ml/kg

Thursday Nov 24, 2011 #

6 AM

Cycling (MTB) 1:15:00 [3]
shoes: Mavic Razor

rolled around bruce ridge with prosseri and 2bbless.

Wednesday Nov 23, 2011 #

8 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

ride in to work.

6 PM

Foot Running warm up/down 5:00 [2]
shoes: Helly Hanson

short warm up, no warm down.

Orienteering race (Twilight Series) 25:10 [4] 5.1 km (4:56 / km) +160m 4:16 / km
shoes: Helly Hanson

at Farrer Ridge. Felt ok for a change, felt like i ran like a fragile old man over any rocks but the orienteering went well. pretty good fun.

Tuesday Nov 22, 2011 #

Cycling (Commuter) 45:00 [3]
shoes: SH-M120B

same as yestie.

Monday Nov 21, 2011 #

Cycling (Commuter) 45:00 [3]
shoes: SH-M120B

to work and back. picked up roy at wattle on the way home.

Saturday Nov 19, 2011 #

8 AM

Cycling (Road) 2:50:00 [3] 91.0 km (32.1 kph)
shoes: SH-R130S

Rolled up the old Roger Federer highway, then the Federal and Hume Hwys to the Greengrocer with Cowie. Not feeling real comfortable on the bike today, and it was hot and we were battling a headwind all the way. The banana pancakes and coffee were delish but. Got a lift home...

Thursday Nov 17, 2011 #

5 PM

Foot Running 30:00 [3]
shoes: Brooks Adrenaline GTS

Short struggle around the bike paths along the Torrens from ADL city. Mid 30's and I was tired...

Wednesday Nov 16, 2011 #

5 PM

Foot Running 52:00 [3]
ahr:145 max:169 shoes: Brooks Adrenaline GTS

cruised around north adelaide and along the torrens with one of the englishmen. warm arvo.

EPOC 141ml/kg
TE 3.6

Tuesday Nov 15, 2011 #

12 PM

Foot Running 34:00 [3]
ahr:125 max:155 shoes: Brooks Adrenaline GTS

easy lunchtime run with KFC.

EPOC 29ml/kg
TE 2.0

Monday Nov 14, 2011 #

6 PM

Foot Running 30:00 [3]
shoes: Brooks Adrenaline GTS

short fast run along the torrens.

Sunday Nov 13, 2011 #

3 PM

Cycling (MTB) 1:20:00 [3]
shoes: Mavic Razor

cruised around bruce ridge with glenn, lazydave and sketchy cow.

Saturday Nov 12, 2011 #

12 PM

Cycling (Road) 2:30:00 [3] 77.0 km (30.8 kph)
shoes: SH-R130S

rolled out to lake george and back with sketchy cow. smashed some coke and bakery goods at lyno shops after.

Friday Nov 11, 2011 #

7 PM

Foot Running 27:00 [3]
shoes: Nike Free Run Plus

real easy jog around north lyno ridge.

Thursday Nov 10, 2011 #

Cycling (Commuter) 45:00 [3]
shoes: SH-M120B

real easy ride in to work and back.

Wednesday Nov 9, 2011 #

Note
(sick) (rest day)

still sick.

C • Too much purple! 3

Sunday Nov 6, 2011 #

Note
(sick) (rest day)

too sick to do anything. i need to rest and get healthy again.

Saturday Nov 5, 2011 #

4 PM

Cycling (Road) 1:38:00 [3] 44.0 km (26.9 kph)
shoes: SH-R130S

Autumn tour Tamas remix with Cowie. Pretty hot and dry. Feeling pretty ordinary so taking it easy, hoping to help the immune system and not get proper sick again...

Friday Nov 4, 2011 #

6 AM

Foot Running 35:00 [3]
ahr:131 max:149 shoes: Brooks Adrenaline GTS

Cruise with andyhill around the edge of the water and thru Hyde park. Left hamstring tight as and definitely getting sick again (real sore throat) but good to get a run in with Andy.

EPOC 43ml/kg
TR 2.3

Wednesday Nov 2, 2011 #

6 PM

Foot Running warm up/down 10:00 [3]
shoes: Brooks Adrenaline GTS

Not enough warming up or down...

With andyhill

Orienteering race 42:07 [3] 10.9 km (3:52 / km) +50m 3:47 / km
ahr:168 max:176 shoes: Brooks Adrenaline GTS

In Sydney for work so hit up the summer series. Started out with world Sydney summer series champion andyhill and didn't think I'd be able to hold him, his legs are younger than mine and start out hard. Managed to get into it and pull away. Just held on for a narrow win over richard green. The stingers should get that guy running some real races for them, look at the numbers below - I was going close to flat out and missed maybe only 10seconds.

EPOC 263ml/kg
TE 4.8

Tuesday Nov 1, 2011 #

7 AM

Foot Running (commute ) 47:00 [3]
ahr:138 max:155 shoes: Asics GEL-1150

Steady run in to work, maybe almost feeling a bit better.

EPOC 73ml/kg
TE 2.9

3 PM

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

Home from work, picked up Roy at wattle on the way.

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