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Training Log Archive: Shep

In the 7 days ending Mar 29, 2016:

activity # timemileskm+m
  Cycling (MTB)1 6:55:00 83.89(12.1/h) 135.0(19.5/h) 1830
  Foot Running5 3:43:00 17.4 28.0 445
  Cycling (Commuter)4 3:10:00 37.28 60.0
  Total10 13:48:00 138.57 223.0 2275

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WeThFrSaSuMoTu

Tuesday Mar 29, 2016 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

5 PM

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

The long way home.

Monday Mar 28, 2016 #

5 PM

Foot Running 1:01:00 [3] 11.6 km (5:16 / km) +170m 4:54 / km
ahr:136 max:157 shoes: Nike Pegasus 32

Easy recovery run on the centenary trail along narrabundah hill and coolo ridge. Recovering from a day spectating at the #NIN3days, brutal.

PTE 2.5

Sunday Mar 27, 2016 #

5 PM

Foot Running 47:00 [3] 9.8 km (4:48 / km) +165m 4:25 / km
ahr:142 max:167 shoes: Salomon SpeedCross3

Warm up, then did a tentative Wingstedt intervals session (4 x 4mins with 3mins jog recovery) and a warm down. Ran on fire trails at stromlo, feeling almost, but not quite, as sure footed as the proverbial (goat, Mountain goat that is).

Been 5 weeks since I've rolled the ankle!

PTE 3.1

Saturday Mar 26, 2016 #

Note

The last one... Today the #NIN3days is underway for everyone. Lyrics from Wish (Broken)...



Don't ask lazydave for the next line.

Nice work everyone - we got to 50 "entrants" in a fictional race ;)
5 PM

Foot Running 35:00 [3] 6.6 km (5:18 / km) +110m 4:54 / km
ahr:129 max:149 shoes: Nike Pegasus 32

Easy jog around stromlo. Tired but not too bad.

PTE 2.2

Friday Mar 25, 2016 #

Event: #NIN3DAYS
 

Note

Lyrics from Home (With Teeth)...

7 AM

Cycling (MTB) 6:55:00 [3] 135.0 km (19.5 kph) +1830m
ahr:117 max:166 shoes: Shimano XC51

Full lap of the centenary trail with Reedy. Started solid but cruising the second half with Reedy on the edge of cramping... I felt surprisingly good given how long it's been since I've ridden this long (on any bike), even though we weren't going crazy fast. Stopped at tuggers maccas and gold creek maccas for coffee...

Such a great idea building that trail.

PTE 2.4

Thursday Mar 24, 2016 #

Note

Lyrics from In Two (Hesitation Marks)...

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

1 PM

Foot Running 37:00 [3]
shoes: Nike Free Run Plus

Easy lunchtime run. Legs a bit sore. Ticked off another run without running my ankle!

Wednesday Mar 23, 2016 #

Note

Lyrics from The Perfect Drug...

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

12 PM

Foot Running 43:00 [3]
shoes: Nike Free Run Plus

Solid lunchtime run.

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