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Training Log Archive: Shep

In the 7 days ending Dec 28, 2014:

activity	#	time	miles		km		+m
Foot Running	2	2:44:00	21.62	(7:35)	34.8	(4:43)	550
Cycling (Road)	1	1:20:00	26.1	(19.6/h)	42.0	(31.5/h)	200
Cycling (Commuter)	1	40:00	13.05	(19.6/h)	21.0	(31.5/h)
Orienteering	2	36:45	4.75	(7:44)	7.65	(4:48)	115
Total	6	5:20:45	65.52	(4:54)	105.45	(3:03)	865

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Sunday Dec 28, 2014 #

Event: Xmas 5 Days - #2 (Cockatoo Island)

9 AM

Orienteering race (Xmas 5 Days Day 2) 13:55 [4] 2.7 km (5:09 / km) +30m 4:53 / km
ahr:159 max:172 shoes: Nike Waffle XC

At cockatoo island in Sydney harbour. Great spot, map and course. I was pretty happy with my race until 22, misread the map and left 21 in what I thought was the right way but wasn't, and ended up coming back past 21 again about 30secs later. Then took a bad route anyway. Ended up 5th on the day, about 1.40 behind Bergman.

PTE 3.4

Hard 1 - Splits

Saturday Dec 27, 2014 #

Event: Xmas 5 Days - #1 (Georges Heights)

4 PM

Orienteering race (Xmas 5 Days Day 1) 22:50 [4] 4.95 km (4:37 / km) +85m 4:15 / km
ahr:167 max:176 shoes: Nike Waffle XC

At George's Heights. Long sprint, mostly park and trails with little bits of bush. Decent course, I took some bad routes (one was worse than it looks on the map - the path had heaps of stairs and twisty boardwalks which you can't really show on the map) but didn't miss much otherwise. Got the win about 12 seconds in front of Larry.

PTE 4.6

Thursday Dec 25, 2014 #

9 AM

Foot Running intervals 1:29:00 [4] 17.9 km (4:58 / km) +290m 4:36 / km
ahr:142 max:174 shoes: Nike Pegasus 30

Ran over to Dairy Farmers, with 10min warm up then a 20min Monagetti interval session. Finished at the top at the eagles nest. met acejase there (ish) and ran with him to the inlaws. humid!

PTE 4.0

Tuesday Dec 23, 2014 #

Cycling (Road) (Commute) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Shimano R170

Monday Dec 22, 2014 #

8 AM

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

5 PM

Foot Running tempo 1:15:00 [4] 16.9 km (4:26 / km) +260m 4:07 / km
ahr:147 max:171 shoes: Nike Pegasus 30

Commute with 15 mins warm up then 2 x 20 min tempo efforts with a 10 min easy recovery, and a short warm down. Feeling reasonable and got home quicker then I have before.

PTE 4.3

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