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Training Log Archive: Shep

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Foot Running	20	16:26:30	70.75		113.86		2260
Cycling (Commuter)	10	8:20:00	93.21		150.0		510
Orienteering	2	1:44:37	10.31	(10:09)	16.59	(6:18)	775
Cycling (Road)	1	1:27:00	24.98	(17.2/h)	40.2	(27.7/h)	760
Cycling (MTB)	1	1:25:00	13.98	(9.9/h)	22.5	(15.9/h)	450
Cycling (exercise bike)	1	30:00
Total	33	29:53:07	213.22		343.15		4755

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Sunday Jul 31, 2016 #

12 PM

Orienteering race (ACT League) 1:14:01 [3] 10.45 km (7:05 / km) +610m 5:29 / km
ahr:151 max:170 shoes: Inov8 Xtalon 212 (3)

At Isaacs Ridge. It felt pretty rough on the old ankle so i took it real easy on the downhills and over the rocks. tried to put in a bit of effort up the hills to make up for it. so finished about half-way between jo and craney (5-6 mins margin either side, and yep jo beat all the boys except us two!). i didn't miss too much, could have been a touch cleaner though i guess.

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (3)

Saturday Jul 30, 2016 #

4 PM

Cycling (MTB) 1:25:00 [3] 22.5 km (15.9 kph) +450m
ahr:129 max:162 shoes: Shimano XC51

Easy roll around stromlo with Warlders and Nato. Pretty wet.

Friday Jul 29, 2016 #

9 AM

Foot Running (Commute) 17:00 [3] 3.5 km (4:51 / km)
shoes: Brooks Cascadia 9

5 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph) +110m
shoes: Shimano XC51

Thursday Jul 28, 2016 #

8 AM

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

5 PM

Foot Running (Commute) 55:30 [4] 13.3 km (4:10 / km) +110m 4:00 / km
ahr:151 max:193 shoes: Inov8 Trail Ultra 270

Run home. Ran pretty solid as I decided not to run with a light so I wanted to get home before I needed the light I decided not to run with.

Not sure I believe that max heart rate.

Wednesday Jul 27, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Tuesday Jul 26, 2016 #

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

12 PM

Foot Running 45:00 [3]
shoes: ASICS? kayaNO 18

Solid hill session.

Probably should chuck these fake Asics.

Monday Jul 25, 2016 #

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

Sunday Jul 24, 2016 #

4 PM

Foot Running 1:02:00 [3] 12.8 km (4:51 / km) +235m 4:26 / km
ahr:137 max:163 shoes: Brooks Cascadia 9

Cruisy run along Coolo Ridge. Got bitten by a dog on my leg, I kicked the dog pretty hard after (left it whimpering on the ground for the rest of the "exchange") and called the man at the other end of the lead a f@#%ing c#%t, one (or both) of these acts made the man want to fight me. Keeping a safe distance I swore at them both a little more before continuing.

I'm going into America F#%* Yeah Mode now, pre-emptive strikes on any dog that comes anywhere near me. F#%* dog owners that can't control their animals. Especially those that threaten me after their dog has bitten me. C#%*s.

C • Got bitten by a dog on my leg 3

Saturday Jul 23, 2016 #

2 PM

Foot Running intervals 49:00 [4] 10.6 km (4:37 / km) +205m 4:13 / km
ahr:143 max:171 shoes: Salomon SpeedCross3

Up on Stromlo. 10min warm up, then a Wingstedt intervals session 4 x 4min efforts with 3min jog recovery, and a warm down. Lots of hills in the intervals. Cold and windy.

Friday Jul 22, 2016 #

7 AM

Foot Running 48:00 [3] 9.62 km (4:59 / km) +205m 4:31 / km
ahr:142 max:162 shoes: Salomon SpeedCross3

Cruisy run at Stromlo. Definitely feeling better than yesterday. That may have something to do with the coffee and berocca I had before running.

C • Goats 2

Thursday Jul 21, 2016 #

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

12 PM

Foot Running 42:00 [3]
shoes: ASICS? kayaNO 18

Definitely not asics. Definitely not feeling awesome either.

Wednesday Jul 20, 2016 #

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

Tuesday Jul 19, 2016 #

Cycling (Commuter) 55:00 [3]
shoes: Shimano XC51

Monday Jul 18, 2016 #

12 PM

Cycling (Road) hills 1:27:00 [3] 40.2 km (27.7 kph) +760m
ahr:130 max:161 shoes: Shimano R170

Easy ride with 4 moderate efforts up stromlo. Not going real hard but the wind made it not very fun. Lava at Coolo cheered me back up.

Sunday Jul 17, 2016 #

5 PM

Foot Running 32:00 [3] 6.2 km (5:10 / km) +80m 4:51 / km
ahr:125 max:143 shoes: Brooks Cascadia 9

Real easy run at stromlo. Just loosening the legs.

Friday Jul 15, 2016 #

6 AM

Foot Running 57:00 [3]
shoes: Inov8 Trail Ultra 270

solid run. started to struggle a bit but kept turning the legs over. left achilles starting to be a bit problematic early on - it seems to warm up ok at least.

Thursday Jul 14, 2016 #

7 AM

Cycling (exercise bike) 30:00 [3]
shoes: Inov8 Trail Ultra 270

The ankle (and legs) needed a break from running. Warm up then 5 x approx 2m15s efforts with equal recovery, and warm down.

Wednesday Jul 13, 2016 #

4 PM

Foot Running long 1:34:00 [3]
shoes: Inov8 Trail Ultra 270

Struggled. Mostly trails but some in the forest. Had a reasonably bad ankle roll on a flat trail which was pretty annoying.

Tuesday Jul 12, 2016 #

6 AM

Foot Running 44:00 [3]
shoes: Inov8 Trail Ultra 270

Monday Jul 11, 2016 #

5 AM

Foot Running 44:00 [3]
shoes: Inov8 Trail Ultra 270

Sunday Jul 10, 2016 #

10 AM

Foot Running 1:38:00 [3] 13.8 km (7:06 / km) +810m 5:29 / km
shoes: Inov8 Trail Ultra 270

Saturday Jul 9, 2016 #

6 AM

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

Easy recovery run at stromlo

Friday Jul 8, 2016 #

6 PM

Foot Running 38:00 [3]
shoes: Salomon SpeedCross3

Warm up, Monagetti intervals session on the grass track at stromlo, and a warm down.

Thursday Jul 7, 2016 #

Cycling (Commuter) 1:05:00 [3]
shoes: Shimano XC51

Wednesday Jul 6, 2016 #

6 PM

Foot Running (Commute) 1:02:00 [3] 14.8 km (4:11 / km)
shoes: Brooks Cascadia 9

too wet to take most of my shortcuts tonight, and the ford was under water so couldn't get across to greenhills - the run was almost all on the bike path.

Monday Jul 4, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Sunday Jul 3, 2016 #

10 AM

Foot Running long 1:38:00 [3] 20.32 km (4:49 / km) +430m 4:22 / km
shoes: Inov8 Trail Ultra 270

run with Craney from mine through Greenhills, across the new coppins bridge, up to the top of Bluetts West and then around the western side of Mt Stromlo and up over back home. Nice run, perfect morning for it too.

Saturday Jul 2, 2016 #

11 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Metro League) 30:36 [4] 6.14 km (4:59 / km) +165m 4:24 / km
shoes: Inov8 Xtalon 212 (2)

At Bruce Ridge. Always fun to race there, although there were a few dodgy controls... tried to run solid without risking my ankle over rough stuff. didn't miss too much, just little bits here and there.

Friday Jul 1, 2016 #

6 PM

Foot Running 48:00 [3] 8.92 km (5:23 / km) +185m 4:53 / km
shoes: Salomon SpeedCross3

easy run on single tracks at stromlo.

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