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Training Log Archive: Shep

In the 7 days ending Dec 21, 2014:

activity	#	time	miles	km	+m
Cycling (Commuter)	6	6:12:00	41.94	67.5	610
Orienteering	2	1:17:20	3.85	6.2	150
Foot Running	3	1:04:00	5.53	8.9	40
Total	9	8:33:20	51.33	82.6	800

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Sunday Dec 21, 2014 #

Note
(rest day)

Rest day on a weekend, genius idea of Grant Bluett back when I was living in Sweden. It means you actually get a rest day, no commuting, no work, just hanging around eating pancakes.

Saturday Dec 20, 2014 #

9 AM

Orienteering 51:00 [4]
shoes: Adidas Swoop

Two short courses at Glendale planned by by Lizzie and Larry. Got straight into it so the first 10mins was easy, then a more solid 18 mins to make about 28 mins for the 4.7km course, and after a short break did about 23mins for the 3.7km course. Orienteering OK, going quite slow in the circle though as neither Lizzie nor Larry went out and taped the courses after they'd planned them at 10pm last night.

PTE 3.7

Foot Running warm up/down 9:00 [3]
shoes: Adidas Swoop

Short jog between courses and cool down after. Luckily it wasn't until after I finished that I found out Larry's mate saw 3 snakes out there (he was walking)...

Friday Dec 19, 2014 #

7 AM

Cycling (Commuter) 30:00 [3]
shoes: Bontrager MTB RL

4 PM

Cycling (Commuter) 1:00:00 [3] 25.5 km (25.5 kph) +410m
shoes: Bontrager MTB RL

Ride home with a detour to the arboretum and did 3 efforts up dairy farmers hill. Was on the singlespeed so made them seated strength efforts. Slow but hard.

Thursday Dec 18, 2014 #

Cycling (Commuter) 1:00:00 [3]
shoes: Bontrager MTB RL

Wednesday Dec 17, 2014 #

Cycling (Commuter) 1:10:00 [3]
shoes: Bontrager MTB RL

6 PM

Foot Running warm up/down 15:00 [3]
shoes: Adidas Swoop

Orienteering race (Twilight Series) 26:20 [4] 6.2 km (4:15 / km) +150m 3:47 / km
ahr:161 max:170 shoes: Adidas Swoop

At Campbell Parklands. Street orienteering (mostly) so really not my cup of tea. Picked a couple of good routes but also a couple of bad ones and feels like i missed all the good shortcuts! There was a couple of controls in the forest on mt pleasant which was more fun but i nearly overran 7 on the southern slope and lost a bit of time (maybe 15 seconds). happy to finish only a min or so down on jules and ahead of craney. my handicap won't save me this week though.

PTE 4.4

Tuesday Dec 16, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

12 PM

Foot Running intervals 40:00 [4] 8.9 km (4:30 / km) +40m 4:24 / km
ahr:147 max:175 shoes: Nike Pegasus 30

10 min warm up then Monagetti ints and a 10 min warm down. 31 degrees and cooking in the sun. Pretty happy to finish...

PTE 4.1

Monday Dec 15, 2014 #

Cycling (Commuter) 1:10:00 [3]
shoes: Bontrager MTB RL

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