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Training Log Archive: Shep

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Foot Running	16	15:12:30	102.0		164.16		3100
Cycling (Commuter)	12	13:19:00	221.83		357.0		800
Cycling (MTB)	3	4:15:00	45.86	(10.8/h)	73.8	(17.4/h)	1310
Cycling (Road)	2	3:18:00	54.37	(16.5/h)	87.5	(26.5/h)	2135
Cycling (CX)	2	2:20:00	26.1		42.0		200
Orienteering	3	1:37:57	3.04		4.9		215
Total	35	40:02:27	453.2		729.36		7760

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Friday Oct 31, 2014 #

9 AM

Foot Running 41:00 [4] 9.5 km (4:19 / km) +30m 4:15 / km
ahr:150 max:170 shoes: NB 814

10 mins warm up then 25 mins tempo and short warm down.

PTE 4.4

5 PM

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

Thursday Oct 30, 2014 #

Cycling (CX) (Commute) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Mavic Razor

Wednesday Oct 29, 2014 #

5 PM

Foot Running warm up/down 15:00 [3]
shoes: Adidas Swoop

Orienteering race (Twilight Series) 39:00 [4]
shoes: Adidas Swoop

Struggle around red hill. I ran with the training map which had heaps of stuff removed - some sections (entire legs even) completely blank (compass training) and some contours only sections. Real difficult, and I made a lot of mistakes. The legs felt heavy and I rolled my left ankle a few times, not a great day.

Got smashed (4 mins) by Larry, I'm hoping he ran with a real map ;)

C • He did 6

Tuesday Oct 28, 2014 #

8 AM

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

6 PM

Foot Running (Commute) 1:22:00 [3] 16.8 km (4:53 / km) +280m 4:30 / km
shoes: NB 814

Feeling reasonable tonight but the km rate doesn't suggest I was running so well...

Monday Oct 27, 2014 #

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

Sunday Oct 26, 2014 #

9 AM

Foot Running long 1:48:00 [3] 17.1 km (6:19 / km) +735m 5:12 / km
ahr:134 max:167 shoes: Nike Pegasus 30

From tidbinbilla up camel hump and back with Lizzie and Larry. Came back down spur 2 to kinda make a loop. Nice run.

PTE 3.3

C • No better way 1

Saturday Oct 25, 2014 #

Note
(rest day)

Proper rest day.

Friday Oct 24, 2014 #

9 AM

Foot Running warm up/down 16:00 [3] 3.3 km (4:51 / km)
ahr:144 shoes: NB 814

Foot Running tempo 25:00 [5] 6.11 km (4:05 / km)
ahr:161 max:171 shoes: NB 814

10 mins warm up then did a solid 25 mins tempo (and short warm down) on the commute. Feeling pretty warm tis morn and was pretty glad to ease off at the end.

PTE 4.8

Thursday Oct 23, 2014 #

Cycling (Commuter) 1:21:00 [3] 42.0 km (31.1 kph)
shoes: Mavic Razor

Wednesday Oct 22, 2014 #

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

6 PM

Orienteering race (Twilight Series) 29:27 [4] 4.9 km (6:01 / km) +215m 4:56 / km
ahr:155 max:166 shoes: Adidas Swoop

At Majura West. Lizzy tricked me into running with a map that had all the fences, tracks and vegetation removed. but to be honest i was kinda glad as it made it pretty interesting. toughest course i've done in a twilight series i reckon, a few controls in the usual vague-ish stuff at the bottom then a brutal climb up into the rocks for a whole heap of tricky controls in the steep rocky bit, then back down to the finish. did ok but made a small mistake on the 3rd last back down in the vague stuff.

PTE 4.1

Foot Running warm up/down 12:00 [2]
shoes: Adidas Swoop

Tuesday Oct 21, 2014 #

8 AM

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

5 PM

Foot Running long (Commute) 1:23:00 [3] 16.9 km (4:55 / km) +245m 4:35 / km
ahr:134 max:153 shoes: NB 814

struggle home from work. not feeling so great today.

PTE 3.1

Monday Oct 20, 2014 #

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

Sunday Oct 19, 2014 #

10 AM

Foot Running 1:00:00 [3] 10.3 km (5:50 / km) +225m 5:15 / km
ahr:139 max:160 shoes: Nike Pegasus 30

Another run on mostly single tracks in the Royal. Ran a bit too soon after breakfast so started very slow. Millions of goannas out and about, including one going after some cockatoo nests, if only there were more in Canberra...

PTE 3.3

C • Get rid of 1

Saturday Oct 18, 2014 #

4 PM

Foot Running 1:47:00 [3] 18.5 km (5:47 / km) +490m 5:06 / km
ahr:135 max:156 shoes: Nike Pegasus 30

Ran the old kangaroo creek loop in the Royal NP from mums, pretty much all on single track. A lot of it was really overgrown and slow. Great run still, feels so remote at kangaroo creek itself.

PTE 3.2

Friday Oct 17, 2014 #

9 AM

Foot Running tempo 41:00 [3] 9.7 km (4:14 / km) +25m 4:10 / km
shoes: Nike Free Run Plus

Short commute, with 10min warm up then 25mins tempo and warm down. HR monitor stopped working part way through so not sure if I made it to my target PTE of 4.0.

C • What are your thoughts on t... 5

Thursday Oct 16, 2014 #

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

Wednesday Oct 15, 2014 #

5 PM

Foot Running warm up/down 22:00 [3]
shoes: Adidas Swoop

Orienteering race (Twilight Series) 29:30 [4]
shoes: Adidas Swoop

At the pinnacle. Long grass with stuff hidden in it meant I ran pretty cautiously, the orienteering worked alright except heading to 13 I missed the track just out of 12 (it was hidden in the grass), didn't lose much but. Feeling pretty fatigued.

Tuesday Oct 14, 2014 #

Cycling (Commuter) 1:24:00 [3] 42.0 km (30.0 kph) +200m
shoes: Bontrager MTB RL

Cold wet windy.

Monday Oct 13, 2014 #

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

7 PM

Cycling (MTB) 1:14:00 [3] 21.0 km (17.0 kph) +315m
ahr:126 max:162 shoes: Mavic Razor

Night ride with Warlders at Bruce Ridge. Cold and windy but the rain earlier in the day made the trails super sticky and fast. Good fun.

PTE 2.9

Sunday Oct 12, 2014 #

8 AM

Foot Running long 1:46:30 [4] 19.3 km (5:31 / km) +685m 4:41 / km
ahr:145 max:172 shoes: Brooks Cascadia 9

run with Dr Craney around Farrer Ridge and Mt Taylor etc. Finished with a solid climb up Mt Taylor where i really struggled. Great to have some company for a run like this, i'd probably have pulled the pin at 45 minutes on my own ;)

PTE 4.0

Saturday Oct 11, 2014 #

8 AM

Cycling (MTB) 1:46:00 [3] 29.8 km (16.9 kph) +615m
ahr:133 max:168 shoes: Bontrager MTB RL

cruise around Stromlo with Warlders and NATO. Good fun.

PTE 3.4

Friday Oct 10, 2014 #

Cycling (Commuter) 55:00 [3]
shoes: Bontrager MTB RL

short ride to work and usual ride home.

Thursday Oct 9, 2014 #

10 AM

Foot Running 48:00 [3] 9.2 km (5:13 / km) +155m 4:49 / km
ahr:133 max:155 shoes: Brooks Cascadia 9

Easy pre breakfast (very late) run from vincentia exploring some snake infested walking trails and fire roads etc. Finished up with a cold swim.

PTE 2.7

Wednesday Oct 8, 2014 #

4 PM

Foot Running 1:01:00 [3] 10.8 km (5:39 / km) +80m 5:27 / km
ahr:123 max:146 shoes: Brooks Cascadia 9

Run with acejase from vincentia along coastal walking trails, bike paths and a but on the beach finishing in huskisson. I know I keep mentioning how I'm getting old but talk of superannuation on this run took it to a new level.

PTE 2.3

Tuesday Oct 7, 2014 #

3 PM

Foot Running 55:00 [3] 10.5 km (5:14 / km) +110m 4:59 / km
ahr:135 max:148 shoes: Brooks Cascadia 9

Steady run along trails, rocky headlands and beaches from vincentia to the DoD keep out signs in Jervis bay. Tough running on the sand but nice for a change of scenery.

PTE 3.0

Monday Oct 6, 2014 #

9 AM

Cycling (Road) hills 1:00:00 [4] 30.5 km (30.5 kph) +545m
ahr:141 max:166 shoes: Shimano R170

Only had an hour to fit in something on the bike so hit up Mt Stromlo 3 times. Legs pretty heavy but managed to get the heart rate up.

PTE 3.7

Sunday Oct 5, 2014 #

3 PM

Cycling (MTB) 1:15:00 [3] 23.0 km (18.4 kph) +380m
ahr:122 max:149 shoes: Mavic Razor

Roll around Stromlo with Warlders and NATO. I hit the wall about 15 mins in and struggled. Pretty warm day which didn't help me.

PTE 2.5

Saturday Oct 4, 2014 #

12 PM

Cycling (Road) hills 2:18:00 [4] 57.0 km (24.8 kph) +1590m
ahr:139 max:166 shoes: Shimano R170

rolled over to black mountain and did 6 efforts up the hill. started struggling after 4, cramping on the last, and really hit the wall on the ride home struggling to ride 18kmh up my street. pop tarts, coke, peanuts and a bowl of muesli sorted me out. sorta.

PTE 4.0

Friday Oct 3, 2014 #

Cycling (Commuter) 55:00 [3]
shoes: Bontrager MTB RL

shortened ride in and normal ride home.

1 PM

Foot Running 30:00 [3] 6.15 km (4:53 / km) +40m 4:43 / km
ahr:138 max:154 shoes: NB 814

Easy lunchtime run. Just so the legs don't forget how.

PTE 3.1

Thursday Oct 2, 2014 #

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

Wednesday Oct 1, 2014 #

Note
(rest day)

needed another one. too old for 3 races in 3 days.

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