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Training Log Archive: Shep

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
Cycling (MTB)	10	14:50:00	138.07		222.2		3865
Cycling (Commuter)	12	10:27:00	94.45		152.0		1015
Cycling (Road)	5	7:15:00	123.53	(17.0/h)	198.8	(27.4/h)	3535
Cycling (exercise bike)	6	5:02:00
Total	33	37:34:00	356.05		573.0		8415

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Saturday Dec 31, 2016 #

3 PM

Cycling (MTB) 1:40:00 [3] 27.3 km (16.4 kph) +415m
ahr:115 max:157 shoes: Shimano XC51

Easy ride mostly on singletrack in the royal np. Found some new trails even, seems to be more every time I ride here. If I had a dollar for every time someone responded to me saying I've been riding the mtb this week with a "oh I haven't seen you in the [MTBO] results" then I'd have about $15.

Training Load 14h

Friday Dec 30, 2016 #

2 PM

Cycling (MTB) 1:35:00 [3] 23.2 km (14.7 kph) +530m
ahr:128 max:161 shoes: Shimano XC51

Hit up Glenrock tisarvy, good move - another awesome mtb area. Did a couple of laps and tried to get on every single track. It was low 40's up in the Hunter today but closer to 30 at Glenrock so well and truly worth the drive. The only low point was the smell from the sewage plant in the middle of the reserve. It struck me that it is literally the smell of your average turd.

Training Load 19h

C • Your average turd 5

Thursday Dec 29, 2016 #

11 AM

Cycling (MTB) 1:44:00 [3] 36.1 km (20.8 kph) +795m
ahr:129 max:156 shoes: Shimano XC51

Did some of the port 2 port stage 2 course from Pokolbin up into Pokolbin state Forest. 400m climb out of the gate wasnt easy but the rolling hills at the top were much nicer given it was probably closer to 30 up there and 35 at the bottom. Just did and out-and-back (with one dead end wrong turn thrown in).

Training Load 1d 4h

Wednesday Dec 28, 2016 #

12 PM

Cycling (MTB) 1:44:00 [3] 25.0 km (14.4 kph) +495m
ahr:130 max:160 shoes: Shimano XC51

Did a couple of easy red laps and then a yellow lap at Awaba. Ridiculously good, particularly liked the bits in the rainforesty gullys (started late as I had to wait till after the preso at the Xmas 5 days so it was pretty warm (35ish)).

Training Load 21h

Tuesday Dec 27, 2016 #

10 AM

Cycling (MTB) 1:30:00 [3] 24.8 km (16.5 kph) +350m
ahr:128 max:162 shoes: Shimano XC51

Easy spin around the royal national park. Taking it easy on the ankle but it still pulled up a bit sore after. The extra hours in the traffic driving up to the 5 days prob didn't help.

Training Load 16h

Sunday Dec 25, 2016 #

9 AM

Cycling (MTB) 2:05:00 [3] 45.8 km (22.0 kph) +660m
ahr:132 max:162 shoes: Shimano XC51

Did the southern bit of the centenary trail from home finishing up in Hughes. Only really had 2hrs so rode on the road down to Kambah pool instead of the annoying and wet single track next to the road, prob saved me 5-8 mins I guess. Pretty warm.

Training Load 1d 13h

Saturday Dec 24, 2016 #

11 AM

Cycling (Road) hills 1:59:00 [4] 52.2 km (26.3 kph) +860m
ahr:133 max:170

Over to Mt Ainslie and did 3 efforts up the hill. I only planned to do 2 but i happened to meet up with Sparkman as I started the last one so rolled up again with him. Real hot today.

Training Load 1d 14h

Friday Dec 23, 2016 #

5 PM

Cycling (Road) hills 1:15:00 [3] 34.1 km (27.3 kph) +645m
ahr:130 max:160 shoes: Shimano R170

Short warm up then 4 x moderate efforts up stromlo and a warm down. Pretty warm, and the legs were feeling super heavy.

Training Load 1d

Thursday Dec 22, 2016 #

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

on the way in i came across a couple of Ghost Riders who had stopped to help a youngster (Nelson?) who (riding alone) had a stack and was busy putting a lot of blood onto the bike path (mostly just a bleeding nose). i stopped to see if they needed help and so they asked me to call Nelsons parents as they didn't have phones... wtf?

am i odd for thinking they're odd for riding without a phone?

Wednesday Dec 21, 2016 #

8 AM

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

12 PM

Cycling (MTB) 1:30:00 [3]
shoes: Shimano XC51

cruisy mtb on bike paths and some singletrack action at majura.

4 PM

Cycling (MTB) (Commute) 35:00 [3]
shoes: Shimano XC51

Tuesday Dec 20, 2016 #

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

Home via Dairy Farmers hill, did two efforts up (one each direction). Windy as.

Monday Dec 19, 2016 #

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

Pretty quiet on the bike paths today, hardly any commuters. Lots of Ghost Riders though (retirees in bunches).

C • retirees in bunches 5

Sunday Dec 18, 2016 #

11 AM

Cycling (Road) hills 1:29:00 [3] 38.8 km (26.2 kph) +840m
ahr:136 max:164 shoes: Shimano R170

Rolled over to black mountain and did 3 efforts up the hill. Not going too hard but climbed ok. Ankle was a little sore on the ride home.

Training Load 1d 9h

Saturday Dec 17, 2016 #

2 PM

Cycling (MTB) 1:57:00 [3] 40.0 km (20.5 kph) +620m
ahr:134 max:165 shoes: Shimano XC51

Allowed to get back on the mtb (as long as it's not too technical) so did the southern bit of the centenary trail. Down to tuggers then back up the bikepath through kambah and back onto the trail, so it was almost an out-and-back but with a loop at the far end. Bloody windy.

Training Load 1d 11h

Friday Dec 16, 2016 #

6 PM

Cycling (Commuter) 35:00 [3]
shoes: Shimano XC51

Thursday Dec 15, 2016 #

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

Wet. And kinda chilly.

Wednesday Dec 14, 2016 #

6 PM

Cycling (Commuter) (Commute) 53:00 [3]
shoes: Shimano XC51

Tuesday Dec 13, 2016 #

7 PM

Cycling (exercise bike) 52:00 [4]
ahr:139 max:164 shoes: Shimano R170

Warm up then pyramid session (4,3,2,1,1,2,3,4 min efforts with 2 min recovery) and a warm down. real hot in the garage tonight.

watched the redhead cow episode of south park. genius.

Training Load 13h

Monday Dec 12, 2016 #

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

Sunday Dec 11, 2016 #

1 PM

Cycling (Road) hills 1:15:00 [3] 35.0 km (28.0 kph) +665m
ahr:130 max:159 shoes: Shimano R170

Very short warm up then 4 x efforts up stromlo and a warm down. Everything feeling ok so I think I'll start some real training.

Training Load 1d

Saturday Dec 10, 2016 #

9 AM

Cycling (Road) 1:17:00 [3] 38.7 km (30.2 kph) +525m
ahr:139 max:161 shoes: Shimano R170

Rolled around cotter uriarra with Prosseri. Good to be back out on the roadie. Still have to stay seated which isn't my way of climbing but still better than sitting on the trainer!

Training Load 1d

Friday Dec 9, 2016 #

7 AM

Cycling (exercise bike) intervals 50:00 [4]
ahr:134 max:166 shoes: Shimano XC51

Warm up, then 4 x 4min with 3min recovery, and a warm down.

Training Load 8h

Thursday Dec 8, 2016 #

6 PM

Cycling (exercise bike) 1:00:00 [3]
ahr:149 max:161

Solid tempo ride, watching the new MacGyver. Pretty good I reckon.

Training Load 1d 1h

Wednesday Dec 7, 2016 #

7 AM

Cycling (exercise bike) intervals 50:00 [3]
ahr:138 max:162 shoes: Shimano XC51

Warm up, then a pyramid type intervals session (4, 3, 2, 1, 2, 2, 3, 4 min efforts all with 2min recovery, and a warm down.

Training Load 8h

Tuesday Dec 6, 2016 #

7 AM

Cycling (exercise bike) intervals 45:00 [4]
ahr:149 max:168 shoes: Shimano XC51

Warm up then 15 x 1min efforts with 30sec recovery, then a warm down.

Training Load 11h

Sunday Dec 4, 2016 #

9 AM

Cycling (Commuter) 32:00 [3] 16.0 km (30.0 kph) +120m
shoes: Shimano XC51

Ride up to the AIS for OA conference, pretty warm already.

Breaking News : Kawasaki Ninjas will soon be allowed in MTBO. And no,

C • but 17

4 PM

Cycling (Commuter) 32:00 [3] 16.0 km (30.0 kph) +95m
shoes: Shimano XC51

hot. windy.

Saturday Dec 3, 2016 #

12 PM

Cycling (exercise bike) intervals 45:00 [4]
ahr:139 max:173 shoes: Shimano R170

Warm up then did 4 x 4min with 3min recoveries on the trainer. Almost spewed at the end, it was hot. Watching South Park, apparently eating gluten can make your knob fly off. Probably still worth it (pizza, cakes, beer)...

Training Load 10h

Friday Dec 2, 2016 #

Cycling (Commuter) 1:10:00 [3]
shoes: Shimano XC51

Thursday Dec 1, 2016 #

Note

As you'd expect I'm tired of

8 AM

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

3 PM

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

Bit tired on the ride home. Headwind too ;)

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