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Training Log Archive: Shep

In the 7 days ending Sep 21, 2014:

activity	#	time	miles		km		+m
Foot Running	4	4:21:45	28.4		45.7		740
Cycling (Commuter)	3	2:45:00	53.44	(19.4/h)	86.0	(31.3/h)
Cycling (CX)	1	1:20:00	26.72	(20.0/h)	43.0	(32.2/h)
Orienteering	1	40:00	3.73	(10:44)	6.0	(6:40)
Total	8	9:06:45	112.28		180.7		740

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Sunday Sep 21, 2014 #

8 AM

Foot Running warm up/down 40:00 [3]
shoes: Adidas Swoop

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Adidas Swoop

Control picking on Coolo Ridge with Lazydave and Craney. 70 controls in 6km, restarted every 10 controls (or so) giving each other about 30secs start intervals. Good fun.

Saturday Sep 20, 2014 #

9 AM

Foot Running long 1:41:00 [3] 19.5 km (5:11 / km) +440m 4:39 / km
ahr:137 max:160 shoes: Brooks Cascadia 9

Cruisy longish run on coolo ridge, up Mt Arewang and Narrabundah Hill etc. Knee feeling strange after.

PTE 3.2

Friday Sep 19, 2014 #

9 AM

Foot Running warm up/down 15:00 [3] 3.1 km (4:50 / km) +20m 4:41 / km
ahr:135 shoes: Nike Pegasus 30

Foot Running tempo (Commute) 25:00 [4] 6.4 km (3:54 / km) +5m 3:53 / km
ahr:156 max:165 shoes: Nike Pegasus 30

back to "the usual". a long black and banana bread.

PTE 4.2

6 PM

Cycling (Commuter) 41:00 [3] 21.5 km (31.5 kph)
shoes: Bontrager MTB RL

Thursday Sep 18, 2014 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph)
shoes: Mavic Razor

Wednesday Sep 17, 2014 #

7 AM

Cycling (Commuter) 42:00 [3] 21.5 km (30.7 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:20:45 [3] 16.7 km (4:50 / km) +275m 4:28 / km
ahr:138 max:160 shoes: Nike Pegasus 30

Cruise home. Knee almost starting to feel better. Still not setting the world on fire with my speed though.

PTE 3.2

Tuesday Sep 16, 2014 #

Note
(rest day)

Proper rest day. Coffee, tea, brownies etc.

Monday Sep 15, 2014 #

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

@#£%&* cotter road magpie is back. Little @#£% got me inside my ear and left me with an ear full of blood. I had that kinda muffled sound all the way to work like when you have water in your ear after swimming.

Anyone got a goanna I can borrow for a few hours? I'll feed him.

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