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Training Log Archive: Shep

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Cycling (Commuter)	15	15:06:00	260.98		420.0		1200
Foot Running	13	13:20:00	96.06		154.6		2295
Cycling (CX)	6	4:59:00	45.67		73.5		305
Cycling (Road)	2	3:37:00	67.42	(18.6/h)	108.5	(30.0/h)	1370
Orienteering	3	2:12:40	6.2		9.97		455
Cycling (MTB)	1	2:01:00	22.37	(11.1/h)	36.0	(17.9/h)	610
Total	39	41:15:40	498.69		802.57		6235

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Thursday Jul 31, 2014 #

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

Very windy ride home!

Wednesday Jul 30, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

6 PM

Foot Running long (Commute) 1:20:00 [3] 17.0 km (4:42 / km) +260m 4:22 / km
ahr:141 max:156 shoes: Nike Pegasus 29

Steady run home from work...

PTE 3.3

Tuesday Jul 29, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Monday Jul 28, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Sunday Jul 27, 2014 #

11 AM

Orienteering race 1:09:50 [3]
shoes: Adidas Swoop

At foxlow flat. Good course, should have been fun but I made a couple of 2 min mistakes and was a bit messy on quite a few others so was pretty annoyed.

Of course the suunto paused itself about 15 mins in.

Saturday Jul 26, 2014 #

11 AM

Foot Running 41:00 [3] 8.7 km (4:43 / km) +60m 4:33 / km
ahr:127 max:151 shoes: Nike Pegasus 30

Run over to lava at coolo for a coffee with my boys. Roy rode and I pushed Lewie in the chariot. Started raining on the way back and Roy wanted a push up the last couple of hills.

PTE 2.5

Thursday Jul 24, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:27:00 [3] 17.0 km (5:07 / km) +255m 4:46 / km
ahr:128 max:147 shoes: Nike Pegasus 29

Run home from work, started out OK but hit the wall and got the dizzys real bad after about 20 mins. Couldn't run straight and felt terrible but plodded on through it and came good again for a while but the last 20 mins or so was a big struggle.
Fortunately my latest batch of home brew was ready to drink with half a pack of peanuts when I got home.

PTE 2.7

Wednesday Jul 23, 2014 #

6 AM

Foot Running tempo 50:00 [3] 10.5 km (4:46 / km) +175m 4:24 / km
ahr:143 max:161 shoes: Nike Zoom Elite 4

10min warm up then did a solid 25mins tempo on single tracks at Stromlo, and a 15min warm down. Not feeling super sprightly, I don't like running so early and my legs felt like they were someone else's and they were only giving me partial control of them.

Some angry kangaroos out there, maybe the ones craney has been "touching"?

PTE 3.7

Tuesday Jul 22, 2014 #

8 AM

Cycling (CX) (Commute) 42:00 [3] 22.0 km (31.4 kph)
shoes: Bontrager MTB RL

my schwalbe marathon tyre on the rear is gone (worn down to the green strip), not such a long life, about 2500km, but a long time without a flat. put a new one on the back and got a flat about 500m into the ride tis morn. must have pinched the tube getting the tyres off/on etc. anyway, went back home to swap bikes instead of fixing it in the deadly magpie zone.

6 PM

Cycling (CX) hills (Commute) 1:02:00 [3] 30.5 km (29.5 kph) +305m
ahr:132 max:162 shoes: Bontrager MTB RL

rolled home with a detour to do 2 efforts up dairy farmers hill.

Monday Jul 21, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph)
shoes: Bontrager MTB RL

Sunday Jul 20, 2014 #

1 PM

Foot Running long 1:31:00 [3] 18.3 km (4:58 / km) +415m 4:28 / km
ahr:140 max:162 shoes: Nike Pegasus 30

steady run out and back along coolemon ridge. climbed up and over mt arewang, steep and rocky! great views, awesome day to be out running. calves sore after and the knee not feeling great but otherwise ok.

PTE 3.4

Saturday Jul 19, 2014 #

2 PM

Cycling (MTB) 2:01:00 [3] 36.0 km (17.9 kph) +610m
ahr:116 max:152 shoes: Bontrager MTB RL

easy ride around Stromlo.

PTE 2.5

Friday Jul 18, 2014 #

9 AM

Foot Running tempo (Commute) 39:00 [4] 9.3 km (4:12 / km) +25m 4:08 / km
ahr:152 max:167 shoes: Nike Pegasus 29

Shortened cruise into work. 10 mins warm up then 25 mins solid and a short warm down. Calves a bit sore, should have worn the long socks. Prob half dirt half bike paths. Real nice morning.

PTE 4.4

5 PM

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

commute. via the bradley wig'n pen.

Thursday Jul 17, 2014 #

6 AM

Cycling (Commuter) 40:00 [3]
shoes: Bontrager MTB RL

wet

4 PM

Cycling (CX) (Commute) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

windy.

Wednesday Jul 16, 2014 #

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

9 AM

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

very slippery!

Tuesday Jul 15, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:21:00 [3] 17.1 km (4:44 / km) +265m 4:24 / km
ahr:141 max:163 shoes: Nike Pegasus 29

Run home in the dark and rain. Not feeling the best, knee is feeling a bit ordinary up the hills too.

PTE 3.4

Monday Jul 14, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Sunday Jul 13, 2014 #

2 PM

Cycling (Road) hills 2:18:00 [3] 66.5 km (28.9 kph) +1350m
ahr:128 max:157 shoes: Shimano R170

Very short warm up then did 8 x efforts up Mt Stromlo, and a short cold warm down back home for a cup of tea. Was pretty tired after this, I didn't ride super hard but I guess I'm not in awesome shape. Trying to change that...

PTE 3.1

C • riding uphill 1

Saturday Jul 12, 2014 #

4 PM

Foot Running tempo 1:01:00 [3] 13.5 km (4:31 / km) +195m 4:13 / km
ahr:140 max:163 shoes: Brooks Cascadia 9

20min warm up then the classic 3x8min efforts with 3min jog recovery, and 10min warm down. Ran at greenhills for the first time in years, awesome. The pines are mature and it's nice now, and less than 10mins from home. Just need to remap it!

PTE 3.7

Friday Jul 11, 2014 #

8 AM

Foot Running (Commute) 50:00 [3]
ahr:149 max:170 shoes: Nike Pegasus 29

steady run into work from hughes.

PTE 3.8

5 PM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

Thursday Jul 10, 2014 #

Cycling (Road) 1:19:00 [3] 42.0 km (31.9 kph) +20m
shoes: Shimano R170

tough ride home into the wind!

Tuesday Jul 8, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:20:00 [3] 16.5 km (4:51 / km) +280m 4:28 / km
ahr:138 max:162 shoes: Nike Pegasus 29

cruisy run home in the dark. tried to keep it on as much dirt as possible. not feeling too bad but not exactly running quick.

PTE 3.3

Monday Jul 7, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

Sunday Jul 6, 2014 #

12 PM

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

Orienteering race 30:50 [4] 5.47 km (5:38 / km) +265m 4:32 / km
ahr:154 max:169 shoes: Inov8 Xtalon 212 (3)

New map on Coolemon Ridge. Middle distance. Great fun, some cool bits of rock and a few steep hills, route choice, lots of controls and direction changes - exactly what i like ;) Didn't run great, no real time losses but seemed to run to the wrong side of every control feature and have to run around it to find the flag.

PTE 4.0

1 PM

Orienteering 32:00 [3] 4.5 km (7:07 / km) +190m 5:52 / km
ahr:120 max:150 shoes: Brooks Cascadia 9

Easy run with robw picking up controls on Mt Arewang.

PTE 2.3

Saturday Jul 5, 2014 #

4 PM

Foot Running 1:20:00 [3] 15.8 km (5:04 / km) +330m 4:35 / km
ahr:140 max:160 shoes: Brooks Cascadia 9

Steady run around Mt Stromlo, mix of singletracks and firetrails.

PTE 3.1

Friday Jul 4, 2014 #

Cycling (Commuter) 1:00:00 [3]
shoes: Bontrager MTB RL

Thursday Jul 3, 2014 #

2 PM

Foot Running intervals 50:00 [4] 10.9 km (4:35 / km) +35m 4:31 / km
ahr:145 max:168 shoes: Nike Free Run Plus

15min warm up then 20 x 1min efforts with 30secs jog recovery, then a short warm down. Bad stomach pains but kept battling, not super quick though.

PTE 4.5

Wednesday Jul 2, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Tuesday Jul 1, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

Cold!

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