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Training Log Archive: Shep

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	19	14:50:00	149.13		240.0
Foot Running	14	10:49:00	35.73		57.5		820
Cycling (MTB)	2	9:08:00	114.33	(12.5/h)	184.0	(20.1/h)	2515
Cycling (Road)	4	3:33:00	30.45		49.0		655
Total	39	38:20:00	329.64		530.5		3990

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Thursday Mar 31, 2016 #

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

5 PM

Foot Running intervals (Commute) 1:02:00 [4]
shoes: Nike Pegasus 32

20min warm up, then the old 3 x 8min efforts with 3min jog recovery, and warm down. Getting back into some proper training rather than just keeping station, although the heel (on the dodgy ankle side) still isn't so keen on running.

Wednesday Mar 30, 2016 #

9 AM

Cycling (Commuter) 30:00 [3]
shoes: Shimano XC51

5 PM

Cycling (Commuter) 50:00 [3]
shoes: Shimano XC51

Home via the top of black mountain. Windy and I was tired.

Tuesday Mar 29, 2016 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

5 PM

Cycling (Commuter) 1:00:00 [3]
shoes: Shimano XC51

The long way home.

Monday Mar 28, 2016 #

5 PM

Foot Running 1:01:00 [3] 11.6 km (5:16 / km) +170m 4:54 / km
ahr:136 max:157 shoes: Nike Pegasus 32

Easy recovery run on the centenary trail along narrabundah hill and coolo ridge. Recovering from a day spectating at the #NIN3days, brutal.

PTE 2.5

Sunday Mar 27, 2016 #

5 PM

Foot Running 47:00 [3] 9.8 km (4:48 / km) +165m 4:25 / km
ahr:142 max:167 shoes: Salomon SpeedCross3

Warm up, then did a tentative Wingstedt intervals session (4 x 4mins with 3mins jog recovery) and a warm down. Ran on fire trails at stromlo, feeling almost, but not quite, as sure footed as the proverbial (goat, Mountain goat that is).

Been 5 weeks since I've rolled the ankle!

PTE 3.1

C • Disappointing 4

Saturday Mar 26, 2016 #

Note

The last one... Today the #NIN3days is underway for everyone. Lyrics from Wish (Broken)...

Don't ask lazydave for the next line.

Nice work everyone - we got to 50 "entrants" in a fictional race ;)

5 PM

Foot Running 35:00 [3] 6.6 km (5:18 / km) +110m 4:54 / km
ahr:129 max:149 shoes: Nike Pegasus 32

Easy jog around stromlo. Tired but not too bad.

PTE 2.2

Friday Mar 25, 2016 #

Event: #NIN3DAYS

Note

Lyrics from Home (With Teeth)...

7 AM

Cycling (MTB) 6:55:00 [3] 135.0 km (19.5 kph) +1830m
ahr:117 max:166 shoes: Shimano XC51

Full lap of the centenary trail with Reedy. Started solid but cruising the second half with Reedy on the edge of cramping... I felt surprisingly good given how long it's been since I've ridden this long (on any bike), even though we weren't going crazy fast. Stopped at tuggers maccas and gold creek maccas for coffee...

Such a great idea building that trail.

PTE 2.4

Thursday Mar 24, 2016 #

Note

Lyrics from In Two (Hesitation Marks)...

C • Best Week 5

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

1 PM

Foot Running 37:00 [3]
shoes: Nike Free Run Plus

Easy lunchtime run. Legs a bit sore. Ticked off another run without running my ankle!

Wednesday Mar 23, 2016 #

Note

Lyrics from The Perfect Drug...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

12 PM

Foot Running 43:00 [3]
shoes: Nike Free Run Plus

Solid lunchtime run.

Tuesday Mar 22, 2016 #

Note

Lyrics from Home (With Teeth)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Monday Mar 21, 2016 #

Note

Lyrics from Vessel (Year Zero)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Mar 20, 2016 #

Note

Lyrics from Burn (Natural Born Killers soundtrack)...

This one's for peterprong ;)

Saturday Mar 19, 2016 #

Note

Lyrics from Suck (Broken)...

1 PM

Foot Running 46:00 [3] 9.9 km (4:39 / km) +85m 4:27 / km
ahr:135 max:162 shoes: Nike Pegasus 32

Run with Roy (on his ByK) out and back on the rail trail from Beechworth. Pushed him up the hills a bit on the way back. Of course I had a beesting at the bakery after.

PTE 2.4

Friday Mar 18, 2016 #

Note

I Do Not Want This (The Downward Spiral)...

"Oh, and the medal around my neck".

4 PM

Foot Running (Commute) 1:04:00 [3]
shoes: Brooks Cascadia 9

Cruisy run home. Left heel really quite sore lately, not sure of it's related to my ankle injury or the rehab exercises or wearing high heels when I go out dancing...

Thursday Mar 17, 2016 #

Note

Into The Void (The Fragile) again. Sorry I couldn't help it.

Wednesday Mar 16, 2016 #

Note

Hurt (The Downward Spiral)...

7 AM

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

5 PM

Cycling (Commuter) 1:15:00 [3]
shoes: Mavic Razor

Extended ride home, with one strength effort up dairy farmers hill. Still not 100% healthy.

Tuesday Mar 15, 2016 #

Note

We're In This Together Now (The Fragile)

Cycling (Commuter) 40:00 [3]
shoes: Shimano XC51

Been a but crook the last coupla days so did no training.

12 PM

Foot Running 33:00 [3]
shoes: Brooks Cascadia 9

Easy lunchtime run.

Monday Mar 14, 2016 #

Note

Another one from Happiness In Slavery (Broken)...

Sunday Mar 13, 2016 #

Note

Lyrics from Happiness In Slavery (Broken)...

Saturday Mar 12, 2016 #

Note

lyrics from The Wretched (The Fragile)...

trying to keep the naughty words off AP, and off vmeyers donated picture! i'll give you a clue - Reznor made those two lines rhyme...

C • Shit and piss 5

3 PM

Cycling (MTB) 2:13:00 [3] 49.0 km (22.1 kph) +685m
ahr:131 max:163 shoes: Shimano XC51

Rolled from home around the southern section of the centenary trail round to red hill then finished up in Hughes. Started out real hot and sunny then a thunderstorm rolled in and it chucked it down as I went through Isaacs and in the end I was cold and wet and muddy. Not feeling awesome these last coupla days but enjoyed this ride.

PTE 2.4

Friday Mar 11, 2016 #

Note

Non-Entity

6 PM

Foot Running 48:00 [3] 8.0 km (6:00 / km) +150m 5:29 / km
ahr:123 max:146 shoes: Nike Pegasus 32

PTE 2.1

Thursday Mar 10, 2016 #

Note

Lyrics from Only (With Teeth)...

Sorry about the low res image. I'll redo it if someone sends me a better pic ;)

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Wednesday Mar 9, 2016 #

Note

lyrics from March Of The Pigs (The Downward Spiral)...

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

5 PM

Cycling (Commuter) 1:15:00 [3]
shoes: Shimano XC51

Extended ride home, with a couple of strength efforts up dairy farmers on the single speed.

Tuesday Mar 8, 2016 #

Note

Lyrics from Ringfinger (Pretty Hate Machine)...

Cycling (Commuter) 40:00 [3]
shoes: Shimano XC51

12 PM

Foot Running 33:00 [3]
shoes: Brooks Cascadia 9

Easy lunchtime run, pretty warm.

Monday Mar 7, 2016 #

Note

Lyrics from And All That Could Have Been...

C • lift/accommodation etc 1

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Mar 6, 2016 #

Note

Lyrics from Closer (The Downward Spiral)...

Complaints can be left as a comment, but before you do: apparently the song was actually about drugs so this meme isn't quite as inappropriate as it seemed at first ;)

4 PM

Cycling (Road) hills 1:13:00 [3] 34.0 km (27.9 kph) +655m
ahr:129 max:160 shoes: Shimano R170

Feeling quite unmotivated but forced myself out the door to do 4 efforts up Mt St Romlo.

PTE 2.6

Saturday Mar 5, 2016 #

Note

Lyrics from Physical (Broken)...

Yeah that's right the memes have got topical and controversial ! Apparently someone got refused a late entry about 12 hours after the deadline... So I edited this meme slightly for them ;)

C • Ridiculous 36

12 PM

Foot Running 58:00 [3] 11.6 km (5:00 / km) +140m 4:43 / km
ahr:139 max:160 shoes: Nike Pegasus 32

Cruised home from the orienteering at Bruce, through Aranda Hill and Greenhills. Pretty pretty pretty hot.

PTE 2.7

Friday Mar 4, 2016 #

Note

Lyrics from Non-Entity

12 PM

Foot Running (Commute) 17:00 [3]
shoes: Brooks Cascadia 9

6 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

Thursday Mar 3, 2016 #

Note

Lyrics from We're In This Together Now (The Fragile)...

8 AM

Cycling (Road) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano R170

5 PM

Cycling (Road) 50:00 [3]
shoes: Shimano R170

ride home with a couple of efforts up dairy farmers hill on the way. decent thunderstorm hit about 10 mins from home. lots of lightning and some pretty heavy rain made the ride a bit hairy.