Training Log Archive: Shep

In the 1 days ending Jul 7, 2015:

activity

time

miles

Cycling (Commuter)

40:00

13.05

(19.6/h)

21.0

(31.5/h)

run-walking/walk-running

30:00

3.76

(7:59)

6.05

(4:58)

Total

1:10:00

16.81

(4:10)

27.05

(2:35)

1:10

0:00

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