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Training Log Archive: Shep

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Foot Running11 9:56:00
  Cycling (CX)5 4:12:00 24.23 39.0
  Cycling (MTB)1 1:45:00
  Cycling (Commuter)1 20:00
  Total18 16:13:00 24.23 39.0

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Thursday Jul 28, 2011 #

5 PM

Cycling (CX) 1:32:00 [3] 39.0 km (25.4 kph)
shoes: Mavic Razor

first bit of hexercise after surgery. real easy cruise around the lake with craig. feeling quite ok but the nose didn't really like the cold air. bloody good to be out doing something but.

Thursday Jul 14, 2011 #

Note
(sick) (rest day)

surgery on my sinuses. should help me breathe properly when running/riding etc and hopefully stop me getting sick so often.

fasting from 7am till i went under at about 15:30 was tough! so so hungry. and had a headache, presumably from the lack of coffee...

Wednesday Jul 13, 2011 #

7 AM

Foot Running long 1:22:00 [3]
shoes: Asics GEL-1150

ran to work via hackett hill and mt ainslie, with a bit of twisting and winding around to make it up to 80-odd minutes. chilly morning but which made the hot shower at work even better. feeling pretty decent, the plan of getting tired before my surgery-enforced rest starting tomorrow didn't really work out - i just didn't train enough!

Tuesday Jul 12, 2011 #

8 AM

Cycling (CX) (Commute) 25:00 [3]
shoes: Mavic Razor

ride to work, dropped roy off at wattle on the way.
6 PM

Foot Running warm up/down 13:00 [3]

warm up (5mins) and warm down for the ints on the way home from work.

Foot Running intervals (Wingsted+ Commute) 32:00 [4]
shoes: Brooks Adrenaline GTS

changed the t in Wingstedt to a +, clever ;) did the Wingstedt session with one extra effort, so 5 x 4mins with 3min jog recovery. went the slightly longer way home, ie stuck to the bottom of ainslie/majura for longer and came in via dickson ovals and southwell park.

Monday Jul 11, 2011 #

Cycling (CX) (Commute) 45:00 [3]

ride to work and back, picked up roy on the way home.

Sunday Jul 10, 2011 #

4 PM

Foot Running 1:10:00 [3]
shoes: Nike Free Run Plus

steady run on the ridges, mostly on the singletracks on brucie. cold and sprinkling rain, still enjoyed it but.

Saturday Jul 9, 2011 #

9 AM

Cycling (MTB) 1:45:00 [3]
shoes: Mavic Razor

rolled around bruce ridge with nato, warlders and lazydave. good fun. had a coffee at the front somewhere towards the back.

Friday Jul 8, 2011 #

7 AM

Foot Running warm up/down 19:00 [3]
shoes: Brooks Adrenaline GTS

cruising to work before/after intervals.

Foot Running intervals 22:00 [4]
shoes: Brooks Adrenaline GTS

did 15 x 1min efforts with 30secs jog recovery. cold as tis morn. at least it was sunny.

Thursday Jul 7, 2011 #

8 AM

Foot Running (Commute) 43:00 [3]
shoes: Brooks Adrenaline GTS

cruised in to work. hactually a pretty nice day. chilly but not freezing. legs even felt ok, the gubbvader snuck away during the night.
5 PM

Foot Running (Commute) 43:00 [3]
shoes: Brooks Adrenaline GTS

run home. double session for the day, been a long time since i've done that (not counting the NOL middle + mixed relay in March)... had to have a cherry ripe to get motivated for the run home.

Wednesday Jul 6, 2011 #

8 AM

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

fixie in to work.
5 PM

Foot Running warm up/down 18:00 [3]
shoes: Asics GEL-1150

running home from work in the dark and p!ssing down cold rain. could barely see with the ayups blinding me off all the water hanging in the air in front of me.

Foot Running intervals (Wingstedt Commute) 25:00 [4]
shoes: Asics GEL-1150

old school Wingstedt session, 4 x 4min with 3min jog recovery. going ok but the gubbvader made a brief appearance in the evening after.

Tuesday Jul 5, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

ride to work then a struggle home. ridiculously windy. picked up roy at wattle and his chariot was like a parachute. tough!

Monday Jul 4, 2011 #

Cycling (CX) 45:00 [3]
shoes: Mavic Razor

ride to work, dropped roy at wattle on the way. then ride home.

Sunday Jul 3, 2011 #

7 AM

Foot Running long 1:54:00 [3]
shoes: Brooks Adrenaline GTS

ran to the mackenzie st gate and did the cockies long run with jase, devil and fish. plenty of singletrack in majura pines which is always fun, but devil made us work up the bitumen to the top of majura.

Saturday Jul 2, 2011 #

9 AM

Foot Running 1:02:00 [3]
shoes: Brooks Adrenaline GTS

cruisy run with wisbey around the ridges and black mountain.

Friday Jul 1, 2011 #

7 AM

Foot Running (Commute) 43:00 [3]
shoes: Asics GEL-1150

cruised in to work. quite chilly, below zero anyway.
2 PM

Foot Running 10:00 [3]
shoes: Brooks Adrenaline GTS

jogged over the bridge to get the car.

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