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Training Log Archive: Shep

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Cycling (Commuter)10 12:57:00 255.69(19.7/h) 411.5(31.8/h) 800
  Cycling (MTB)5 8:29:00 100.29(11.8/h) 161.4(19.0/h) 2150
  Cycling (Road)4 7:08:00 131.11(18.4/h) 211.0(29.6/h) 2100
  Cycling (CX)4 5:12:00 102.53(19.7/h) 165.0(31.7/h) 290
  run-walking/walk-running9 4:30:00 29.14(9:16) 46.9(5:45) 380
  Cycling (exercise bike)1 1:00:00
  Total33 39:16:00 618.76 995.8 5720

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Wednesday Jul 31, 2013 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Mavic Razor

1 PM

run-walking/walk-running 30:00 [3] 5.65 km (5:19 / km) +25m 5:12 / km
shoes: Nike Free Run Plus

lunchtime run, back to parity - 2:30 walk and 2:30 run. the knee felt ok but did get a bit sore again, although probably not as sore as the "good" knee so its prob just normal return-to-running pain. at least a few days off and plenty of voltaren helped.

Tuesday Jul 30, 2013 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Mavic Razor

Monday Jul 29, 2013 #

Cycling (Commuter) 1:25:00 [3] 46.0 km (32.5 kph) +200m
shoes: Mavic Razor

struggled on the way in (feeling like i've got a bit of a cold). the knee felt good at least.

a bit wet on the way home, glad to have the mud guards!

Sunday Jul 28, 2013 #

11 AM

run-walking/walk-running 30:00 [3] 4.0 km (7:30 / km) +135m 6:25 / km
shoes: Helly Hanson

After a visit to the physio I had to go back a couple of steps to 3:00 walk / 2:00 run. Did this one orienteering, ran the first 5 or 6 check points of Jo's course. The knee felt terrible, about as sore as its ever been. Lots of stretching & voltaren needed...

Saturday Jul 27, 2013 #

1 PM

Cycling (MTB) 1:44:00 [3] 29.0 km (16.7 kph) +550m
shoes: Mavic Razor

Rolled around stromlo with the Wright Stuff Crew. The knee felt pretty sore and didn't enjoy it much...

Friday Jul 26, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph)
shoes: Mavic Razor

Thursday Jul 25, 2013 #

Cycling (CX) 1:12:00 [3] 36.0 km (30.0 kph) +290m
shoes: Mavic Razor

Wednesday Jul 24, 2013 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Mavic Razor

12 PM

run-walking/walk-running 30:00 [3] 6.67 km (4:30 / km) +35m 4:23 / km
shoes: Nike Free Run Plus

2:00 walk / 3:00 run around the lake at lunch time. the knee (more the top of my shin bone?) was pretty tender and the knee was a bit achey after. i'm a little concerned so might have to head back to the physio sooner than anticipated...

Tuesday Jul 23, 2013 #

Cycling (Commuter) 1:17:00 [3] 43.0 km (33.5 kph)
shoes: Nike Pegasus 29

To work and back. Knee still a bit tender so decided to move the next run to tomorrow...

Monday Jul 22, 2013 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph)
shoes: Mavic Razor

heavy legs up all the hills today! despite doing nothing on saturday and only a 30min runwalk yesterday! cold and windy... no surprise there but.

Sunday Jul 21, 2013 #

3 PM

run-walking/walk-running 30:00 [3] 5.61 km (5:21 / km) +80m 5:00 / km
shoes: Nike Pegasus 29

windy arvo run over at stromlo, some single track and a lap of the grass track. the knee did feel a bit sore today, bit of a worry but a reliable source told me its not sore at the op site. was up to parity, 2:30 walk 2:30 run, but still didn't get as far as on friday, i think the knee (and no doubt sore legs) did slow me down a bit.

Friday Jul 19, 2013 #

8 AM

Cycling (Commuter) 40:00 [3] 21.5 km (32.2 kph)
shoes: SH-M120B

Very wet. But I've just put mud guards on my commuter bike, why did I not do that years ago!? So much better in the wet!
12 PM

run-walking/walk-running 30:00 [3] 5.8 km (5:10 / km) +45m 4:59 / km
shoes: Nike Free Run Plus

lunchtime runwalk in the mud and pouring rain and wind. not real nice but still glad to be running and not riding in that weather! did 3:00 walk with 2:00 run. felt good but knee was feeling a little tight after, i don't think its where the surgery was... but not completely confident about that...

Thursday Jul 18, 2013 #

4 PM

Cycling (MTB) 1:30:00 [3] 25.4 km (16.9 kph) +480m
shoes: Mavic Razor

easy cruise around stromlo. good fun but a few puddles around.

Wednesday Jul 17, 2013 #

7 AM

run-walking/walk-running 30:00 [3] 5.22 km (5:45 / km)
shoes: Nike Pegasus 29

6 x 3:30 walk and 1:30 run. Up the federation trail to the north end of the spit from seaworld. The trail really reminded me of the main path through Ängårdsberg in Göteborg, very nice. Tin of rice cream for brekky after, it doesn't get any better than that.
C • Änggårdsbergen... 3

Monday Jul 15, 2013 #

8 AM

run-walking/walk-running 30:00 [3] 4.6 km (6:31 / km)
shoes: Nike Pegasus 29

This time it was 4min walk 1min run, repeated 6 times. Did most of it either on the beach or on the walking trail behind the beach heading south from mooloolaba. The calves are pretty sore and a minute feels like a long time right now!

Sunday Jul 14, 2013 #

12 PM

Cycling (exercise bike) 1:00:00 [3]

Spinning and sweating on a bike in the hotel gym. Not very comfortable or fun, was wishing I'd brought a bike but that would have meant checking in 8 things for the flight up here...

Saturday Jul 13, 2013 #

4 PM

run-walking/walk-running 30:00 [3] 4.55 km (6:36 / km) +55m 6:13 / km
shoes: Nike Pegasus 29

Stepped up to 4:15 walk and 0:45 run. Went north from mooloolaba up over the headland and along the beach. Sore legs, those 3 minutes of running 2 days ago used some muscles I forgot I had!

Friday Jul 12, 2013 #

9 AM

Cycling (MTB) 1:40:00 [3] 45.0 km (27.0 kph) +185m
shoes: Mavic Razor

Borrowed my uncles GT avalanche mtb and went for a spin, mostly south past coolangatta and along the Tweed river then north again towards surfers paradise for a bit. Some short sharp hills in there (went up and down danger point a few times). Nice to be riding in short sleeves and legs!

Thursday Jul 11, 2013 #

4 PM

run-walking/walk-running 30:00 [3] 4.8 km (6:15 / km) +5m 6:13 / km
shoes: Nike Pegasus 29

First "run" in over 6 months! Following a strict "return to running" program, first up was 4.5mins walk then 30secs "jog" (haha jog) repeated 6 times. Mostly along the beach at coolangatta. Feeling good but the legs will be giving me a good case of doms no doubt.
C • well done! 3

Wednesday Jul 10, 2013 #

9 AM

Cycling (MTB) 1:30:00 [3] 27.0 km (18.0 kph) +495m
shoes: Mavic Razor

Steady ride around stromlo on what's becoming my usual loop... still taking it easy on the knee but got a bit relaxed and lost my front wheel on a hairpin and came down on the dodgy knee. I think its ok, was a pretty soft stack.

Tuesday Jul 9, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph)
shoes: Mavic Razor

Monday Jul 8, 2013 #

Cycling (Road) (commute) 1:23:00 [3] 43.0 km (31.1 kph)
shoes: Shimano R170

Sunday Jul 7, 2013 #

9 AM

Cycling (MTB) 2:05:00 [3] 35.0 km (16.8 kph) +440m
shoes: Mavic Razor

Short lap of sparrow with Cowie then rolled through kowen to the orienteering at the homestead. Good fun, and the legs felt pretty decent considering what they did yestie.

Saturday Jul 6, 2013 #

1 PM

Cycling (Road) hills 2:48:00 [3] 73.0 km (26.1 kph) +2100m
shoes: Shimano R170

Cruised over to black mountain (averaged 36kmh thanks to a ripping tail wind) then did 8 efforts up the hill. Was just cruising and listening to music, not watching the hr or clock. Would have been enjoyable without the big head wind in the top section. Managed 1h54m (back to the bottom) for the 8 so not going too bad. Ride home was not fun into the wind!
C • Sub 2hr for 8 blackies 4

Friday Jul 5, 2013 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph)
shoes: Mavic Razor

Blowing a gale. Both ways...

Thursday Jul 4, 2013 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph)
shoes: Mavic Razor

Wednesday Jul 3, 2013 #

6 AM

Cycling (Road) 2:15:00 [3] 73.5 km (32.7 kph)
shoes: Shimano R170

Scotsman with handsome Pete and long nick. Cold and heavy damp fog, not as nice as handsome Pete promised.
5 PM

Cycling (Road) 42:00 [3] 21.5 km (30.7 kph)
shoes: Shimano R170

Commute. Still cold. And foggy. Not sure if it was "already" foggy or "still" foggy...

Tuesday Jul 2, 2013 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph)
shoes: Mavic Razor

Monday Jul 1, 2013 #

Cycling (CX) 1:20:00 [3] 43.0 km (32.2 kph)
shoes: Mavic Razor

In out.

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