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Training Log Archive: Shep

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Foot Running3 2:49:00 16.47 26.5 305
  Cycling (MTB)2 2:23:00 30.82(12.9/h) 49.6(20.8/h) 505
  Cycling (Road)2 2:03:00 32.62(15.9/h) 52.5(25.6/h) 1010
  Cycling (Commuter)2 2:00:00 37.28(18.6/h) 60.0(30.0/h)
  Total9 9:15:00 117.19 188.6 1820

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

Note

Lyrics from Maybe Just Once

3 PM

Cycling (MTB) 1:53:00 [3] 34.6 km (18.4 kph) +505m
ahr:124 max:148 shoes: Shimano XC51

Easy ride over to Bruce Ridge for a couple of laps, and over to Radford to watch sprint Canberra. Feeling pretty hordinary and not losing real hard.

PTE 2.1

Saturday Jan 23, 2016 #

Note

Lyrics from Me, I'm Not (Year Zero)

C • Dangerous for wombats 4
10 AM

Foot Running 1:01:00 [3] 12.0 km (5:05 / km) +225m 4:39 / km
ahr:137 max:156 shoes: Brooks Cascadia 9

easy run over narrabundah hill and coolo ridge. just trying to build a bit of a base without wrecking my ankle again, so not pushing too hard or too long at the moment...

PTE 2.5

Friday Jan 22, 2016 #

Note

Lyrics from Please (The Fragile)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

12 PM

Foot Running 43:00 [3]
shoes: ASICS? kayaNO 18

easy lunchtime run. feeling pretty ordinary.

Thursday Jan 21, 2016 #

Note

Ghosts...

8 AM

Cycling (Road) (Commute) 28:00 [3] 15.0 km (32.1 kph)
shoes: Shimano R170

6 PM

Cycling (Road) hills 1:35:00 [3] 37.5 km (23.7 kph) +1010m
ahr:132 shoes: Shimano R170

Home via Black Mountain, with 4 "efforts" up the hill. Wasn't feeling great and it was super muggy so wasn't going real quick. HRM says max HR was 188 but I don't believe it. Properly popped on the way home after, was struggling to keep the speed above 20!

PTE 3.0

Wednesday Jan 20, 2016 #

Note

Lyrics from All Time Low (Hesitation Marks)...

8 AM

Foot Running 1:05:00 [3] 14.5 km (4:29 / km) +80m 4:22 / km
ahr:150 max:166 shoes: Nike Pegasus 32

Run to work, mostly on bike paths - which of course flared up the gubbvader.

PTE 3.2

Tuesday Jan 19, 2016 #

Note

Lyrics from Somewhat Damaged (The Fragile)

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Monday Jan 18, 2016 #

Note

The Perfect Drug...

6 PM

Cycling (MTB) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

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