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Training Log Archive: Shep

In the 7 days ending Sep 8, 2014:

activity # timemileskm+m
  Cycling (Commuter)5 5:07:00 97.87(19.1/h) 157.5(30.8/h) 715
  Cycling (Road)1 2:15:00 35.42(15.7/h) 57.0(25.3/h) 1540
  Foot Running3 1:41:00 11.59 18.65 265
  Orienteering1 1:27:00 7.46(11:40) 12.0(7:15) 480
  Total9 10:30:00 152.33 245.15 3000

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TuWeThFrSaSuMo

Monday Sep 8, 2014 #

Cycling (Commuter) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Sunday Sep 7, 2014 #

Event: ACT League #11 Sandhills
 
11 AM

Foot Running warm up/down 5:00 [3]
shoes: Adidas Swoop

Orienteering 1:27:00 [3] 12.0 km (7:15 / km) +480m 6:02 / km
ahr:133 max:157 shoes: Adidas Swoop

Jogged around the course at Birkenburn. Started out solid but felt pretty wrecked, and number 3 being in the wrong spot didn't help my motivation. cruised around, but still struggled to make the map fit.

PTE 3.1

Saturday Sep 6, 2014 #

Event: Saturday Metro #16 Bruce Ridge
 
3 PM

Cycling (Road) hills 2:15:00 [4] 57.0 km (25.3 kph) +1540m
ahr:133 max:160 shoes: Shimano R170

Rolled over to Black Mountain and did 6 efforts up the hill. Not going super quick today, about 1h29m (back to the bottom) for the 6, the knee was pretty sore. Smash the control images.

PTE 3.4

Friday Sep 5, 2014 #

2 PM

Foot Running (Commute) 36:00 [3] 7.55 km (4:46 / km) +35m 4:40 / km
ahr:136 max:149 shoes: Nike Pegasus 29

easy late shortened run to work. knee still not feeling great. and my suunto tells me i still need another 43 hours to recovery (fatigue still hanging around after last weekend).

PTE 2.9
6 PM

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

Thursday Sep 4, 2014 #

8 AM

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

6 PM

Cycling (Commuter) hills 1:05:00 [3] 30.5 km (28.2 kph) +315m
ahr:122 max:147 shoes: Bontrager MTB RL

ride home with a stop at dairy farmers hill for 2 strength efforts (seated, not pulling on bars) up the hill (one in each direction). very slow on the steep bits!

PTE 2.5

Wednesday Sep 3, 2014 #

5 PM

Foot Running 1:00:00 [3] 11.1 km (5:24 / km) +230m 4:54 / km
ahr:131 max:148 shoes: Nike Pegasus 30

easy run on single tracks around mt stromlo, almost to the top. knee was feeling quite sore hactually, maybe overdid it on the weekend.

PTE 2.9

Tuesday Sep 2, 2014 #

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

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