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Training Log Archive: Shep

In the 7 days ending Oct 26, 2014:

activity	#	time	miles		km		+m
Foot Running	4	4:04:00	26.97		43.41		980
Cycling (Commuter)	3	3:23:00	65.24	(19.3/h)	105.0	(31.0/h)	200
Cycling (CX)	1	1:00:00
Orienteering	1	29:27	3.04	(9:40)	4.9	(6:01)	215
Total	8	8:56:27	95.26		153.31		1395

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Sunday Oct 26, 2014 #

9 AM

Foot Running long 1:48:00 [3] 17.1 km (6:19 / km) +735m 5:12 / km
ahr:134 max:167 shoes: Nike Pegasus 30

From tidbinbilla up camel hump and back with Lizzie and Larry. Came back down spur 2 to kinda make a loop. Nice run.

PTE 3.3

C • No better way 1

Friday Oct 24, 2014 #

9 AM

Foot Running warm up/down 16:00 [3] 3.3 km (4:51 / km)
ahr:144 shoes: NB 814

Foot Running tempo 25:00 [5] 6.11 km (4:05 / km)
ahr:161 max:171 shoes: NB 814

10 mins warm up then did a solid 25 mins tempo (and short warm down) on the commute. Feeling pretty warm tis morn and was pretty glad to ease off at the end.

PTE 4.8

Thursday Oct 23, 2014 #

Cycling (Commuter) 1:21:00 [3] 42.0 km (31.1 kph)
shoes: Mavic Razor

Wednesday Oct 22, 2014 #

Cycling (CX) (Commute) 1:00:00 [3]
shoes: Mavic Razor

6 PM

Orienteering race (Twilight Series) 29:27 [4] 4.9 km (6:01 / km) +215m 4:56 / km
ahr:155 max:166 shoes: Adidas Swoop

At Majura West. Lizzy tricked me into running with a map that had all the fences, tracks and vegetation removed. but to be honest i was kinda glad as it made it pretty interesting. toughest course i've done in a twilight series i reckon, a few controls in the usual vague-ish stuff at the bottom then a brutal climb up into the rocks for a whole heap of tricky controls in the steep rocky bit, then back down to the finish. did ok but made a small mistake on the 3rd last back down in the vague stuff.

PTE 4.1

Foot Running warm up/down 12:00 [2]
shoes: Adidas Swoop

Tuesday Oct 21, 2014 #

8 AM

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

5 PM

Foot Running long (Commute) 1:23:00 [3] 16.9 km (4:55 / km) +245m 4:35 / km
ahr:134 max:153 shoes: NB 814

struggle home from work. not feeling so great today.

PTE 3.1

Monday Oct 20, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

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