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Training Log Archive: Shep

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Foot Running	15	15:41:00	164.04	(5:44)	264.0	(3:34)	3615
Cycling (CX)	13	8:40:00	16.16		26.0		190
Total	28	24:21:00	180.2		290.0		3805

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Monday Oct 22, 2012 #

8 AM

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

in to work. kinda chilly again.

5 PM

Foot Running (Commute) 1:15:00 [3] 14.0 km (5:21 / km) +315m 4:49 / km
shoes: Nike Free Run Plus

run back to hughes after work over davos and redders. felt a bit ordinary early on but came good once i hit the big hills.

Sunday Oct 21, 2012 #

7 PM

Foot Running 45:00 [3] 9.0 km (5:00 / km) +190m 4:31 / km
ahr:139 max:159 shoes: Nike Pegasus 29

cruisy run on redders. best i've felt in a long time, even after two busy days.

PTE 3.1 (10 hrs rec)

Saturday Oct 20, 2012 #

10 AM

Foot Running 1:15:00 [3] 12.5 km (6:00 / km) +415m 5:09 / km
ahr:149 max:172 shoes: Nike Pegasus 29

cruised around with some bits in terrain, checking out an area i really think should be mapped... very close to canberra, can anyone guess where it is from the photos?

PTE 4.2 (28 hrs rec)

C • unmapped 5

Friday Oct 19, 2012 #

8 AM

Foot Running (Commute) 53:00 [3] 10.5 km (5:03 / km) +85m 4:51 / km
ahr:140 max:156 shoes: Nike Pegasus 29

cruise in to work.

PTE 3.2 (14 hrs rec)

5 PM

Cycling (CX) (Commute) 30:00 [3]
shoes: Mavic Razor

ride back to hughes after work, went the longer way.

Thursday Oct 18, 2012 #

8 AM

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

straight to work. very early morning out at the new house today so feeling pretty tired...

5 PM

Foot Running (Commute) 50:00 [3] 95.0 km (32 / km) +140m 31 / km
ahr:136 max:158 shoes: Nike Pegasus 29

run back to hughes after work.

strange knee thing seems to have settled down with plenty of voltaren and some ice...

PTE 3.0 (13 hrs rec)

Wednesday Oct 17, 2012 #

6 AM

Cycling (CX) (Commute) 50:00 [3]
shoes: Mavic Razor

ride to work via the new house.

4 PM

Cycling (CX) (Commute) 55:00 [3]
shoes: Mavic Razor

ride home via the new house. battling a headwind all the way out to Wright.

Monday Oct 15, 2012 #

7 AM

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

ride in to work.

4 PM

Cycling (CX) (Commute) 55:00 [3]
shoes: Mavic Razor

ride home from work via the new house.

Friday Oct 12, 2012 #

8 AM

Foot Running (commute) 49:00 [3] 10.0 km (4:54 / km) +160m 4:32 / km
ahr:137 max:156 shoes: Nike Free Run Plus

Easy run to work over red hill. Had to stop and look at the view, snow all around Canberra. Seemed to be more in the east, I can't remember seeing that much snow out there before.

PTE 3.0 (9 hrs rec)

Thursday Oct 11, 2012 #

7 AM

Cycling (CX) (commute) 1:00:00 [3]
shoes: Mavic Razor

Ride to work via clinic 88 for more treatment on my back. Cold and wet and of course got a flat, and cut my finger on the shard of glass when I felt around the inside of the tyre to find (& remove) whatever made it flat... a hot shower and coffee at work put me back into a good mood ;)

4 PM

Foot Running long 1:34:00 [3] 17.0 km (5:32 / km) +450m 4:53 / km
shoes: NB 814

cruised home from work with a lap around the old quarry south of hindmarsh and over the top of davo's and red hill. cold and wet and cold. wishing i had gloves on. left knee starting clicking after about an hour, real weird. got sore (and very swollen) afterwards. hopefully it gets itself under control...

the big male kangaroos up on top of davo's have been fighting every time i've been past the last couple of weeks. today one of them was getting some action, i guess he was the winner.

Wednesday Oct 10, 2012 #

8 AM

Foot Running (Commute) 57:00 [3] 12.5 km (4:34 / km) +170m 4:16 / km
shoes: NB 814

struggled in to work with a bit extra on red hill.

5 PM

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

ride home from work.

Tuesday Oct 9, 2012 #

8 AM

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

"ride" to work. snapped my chain at the bottom of red hill so rolled/scootered the rest of the way.

4 PM

Foot Running (Commute) 1:16:00 [3] 14.2 km (5:21 / km) +320m 4:49 / km
shoes: Nike Free Run Plus

easy run back to hughes after work with extra over davo's and red hill.

Monday Oct 8, 2012 #

7 PM

Foot Running 1:10:00 [3] 12.5 km (5:36 / km) +325m 4:57 / km
shoes: NB 814

run up on red hill and davo's with the ayups. long day working on the new house - finished the day with an hour or so working on the mesh in the driveway so the old back was pretty tight and sore.

Sunday Oct 7, 2012 #

7 PM

Foot Running 32:00 [3] 5.9 km (5:25 / km) +120m 4:55 / km
ahr:129 max:149 shoes: Nike Free Run Plus

easy run up on red hill. hoped that daylight savings would mean a run in daylight but i regretted not taking the ayups... finished off stumbling my way down through the golf course...

PTE 2.4 (5 hrs rec)

Friday Oct 5, 2012 #

4 PM

Foot Running 1:13:00 [3] 13.5 km (5:24 / km) +340m 4:48 / km
ahr:144 max:170 shoes: NB 814

cruised back to hughes after work. met up with craney and did some running around davo's and red hill. good to have some company!

PTE 3.9 (24 hrs rec)

Thursday Oct 4, 2012 #

8 AM

Foot Running 1:00:00 [3] 11.5 km (5:13 / km) +175m 4:51 / km
ahr:154 max:177 shoes: NB 814

Cruised into work with some extra on redders. I don't often run with music but I haven't had a chance to listen to the new Muse album so put that on tis morn. That's no doubt why my hr and pte are higher, but the GPS suggests I wasn't running that quick... some ripper songs on the 2nd law.

PTE 4.9 (28 hrs rec)

5 PM

Cycling (CX) 55:00 [3] 26.0 km (28.4 kph) +190m
shoes: Mavic Razor

Commute via the new house.

Wednesday Oct 3, 2012 #

8 AM

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

rolled in to work.

5 PM

Foot Running 52:00 [3] 9.4 km (5:32 / km) +195m 5:01 / km
ahr:136 max:153 shoes: Nike Free Run Plus

easy run to hughes from work, over the top of red hill. feeling a bit tired but the legs and foot were ok.

PTE 3.2 (12 hrs rec)

Tuesday Oct 2, 2012 #

Cycling (CX) (Commute) 1:30:00 [3]
shoes: Mavic Razor

in to work. then up to clinic 88 at jamo for more treatment on my back (and foot) at lunchtime, and home after.

Monday Oct 1, 2012 #

4 PM

Foot Running 1:20:00 [3] 16.5 km (4:51 / km) +215m 4:33 / km
ahr:144 max:162 shoes: NB 814

cruised from home to the outlaws in hughes via bruce ridge, black mtn, aranda hill, greenhills and then bike paths over scrivener and up through curtin etc. felt pretty tired at first but came good.

PTE 3.5 (27hrs rec)

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