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Training Log Archive: Shep

In the 7 days ending Jul 12, 2015:

activity	#	time	miles		km		+m
Cycling (Commuter)	2	2:00:00	39.15	(19.6/h)	63.0	(31.5/h)	200
Cycling (Road)	2	1:45:00	13.05		21.0
Foot Running	2	1:01:00	7.11	(8:34)	11.45	(5:20)	115
run-walking/walk-running	1	30:00	3.76	(7:59)	6.05	(4:58)	55
Total	7	5:16:00	63.07		101.5		370

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Saturday Jul 11, 2015 #

6 AM

Foot Running 30:30 [3] 5.6 km (5:27 / km) +25m 5:20 / km
ahr:125 max:141 shoes: Salomon XT Wings 2

Easy run on some forest trails and along the waters edge from our hotel in Nyborg. 2 x 15mins running with 30secs walk in between, no trouble for the ankle but I got a nose bleed after about 5mins which didn't stop and ruined the whole experience. My mood improved when I saw the breakfast buffet full of danish pastries and waffles.

PTE 2.4

Thursday Jul 9, 2015 #

9 AM

Foot Running 30:30 [3] 5.85 km (5:13 / km) +90m 4:50 / km
ahr:133 max:147 shoes: Nike Pegasus 30

Run in the Royal NP. Did 2 x 15mins running with a 30sec walk in between. Feeling ok, but got a bit of a cold.

PTE 2.6

Wednesday Jul 8, 2015 #

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

Tuesday Jul 7, 2015 #

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

ride home.

8 PM

run-walking/walk-running 30:00 [3] 6.05 km (4:58 / km) +55m 4:45 / km
ahr:138 max:153 shoes: Nike Pegasus 30

Night run on the grass track at stromlo. did 6 x 4.5mins run with 30secs walking recovery.

PTE 3.1

Monday Jul 6, 2015 #

8 AM

Cycling (Road) (Commute) 40:00 [3] 21.0 km (31.5 kph)
shoes: Shimano R170

5 PM

Cycling (Road) hills 1:05:00 [3]
shoes: Shimano R170

home from work with a once-up blackie on the way. sorta wanted to do more but the kids are sick and i wasn't feeling great...

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