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Training Log Archive: Shep

In the 7 days ending Nov 23, 2014:

activity	#	time	miles		km		+m
Foot Running	4	4:01:30	26.1		42.0		990
Cycling (Road)	1	2:04:00	38.53	(18.6/h)	62.0	(30.0/h)	930
Cycling (Commuter)	2	1:32:00	26.1		42.0		200
Orienteering	1	30:38
Total	7	8:08:08	90.72		146.0		2120

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Sunday Nov 23, 2014 #

9 AM

Foot Running long 1:46:30 [3] 20.0 km (5:20 / km) +420m 4:49 / km
ahr:138 max:162 shoes: Nike Pegasus 30

Run from home over dairy farmers (drink at arboretum playground), black mountain for a drink, then along the ridges through to north lyneham (for another drink) and finished at dicko pool. Real hot day, got to 38.8 although it was closer to 30 while I was running. Pretty slow day, I'll blame the conditions ;)

PTE 3.5

Saturday Nov 22, 2014 #

7 AM

Cycling (Road) 2:04:00 [3] 62.0 km (30.0 kph) +930m
ahr:133 max:169 shoes: Shimano R170

Cotter uriarra with condor ck extension with lazydave, fatrat and sebba. Nice morning for a ride, been ages since I've done that loop. Legs were a bit heavy.

PTE 3.1

Friday Nov 21, 2014 #

7 AM

Foot Running 55:00 [3] 11.5 km (4:47 / km) +120m 4:33 / km
ahr:139 max:164 shoes: Nike Pegasus 30

From Woodend over to Mt Macedon, decent single track beside the railway line to get to the mountain then heaps of options over there. Did 15mins warm up then 5 x 4min efforts with 3min recovery, plus a warm down. Feeling a bit stiff and sore tis morn, not used to running twice in 12hours!

PTE 3.7

C • what were you doing in Woodend? 7

Thursday Nov 20, 2014 #

6 PM

Foot Running 1:02:00 [4] 10.5 km (5:54 / km) +450m 4:52 / km
ahr:138 max:166 shoes: Nike Pegasus 30

Easy run to start with then did a solid effort up Mt Macedon (on the walking track up the south side), and easy run back down. Cold, windy and rainy, but a nice place for a run anyway.

PTE 4.1

Wednesday Nov 19, 2014 #

6 PM

Orienteering race (Twilight Series) 30:38 [4]
max:171

At Mt Ainslie North. Cheated and ran with the normal map. Still ran ordinary but, one big miss where I just didn't see the control right in front of me and ran down down down the creek wondering how I'd hit the creek way too high... Clown. Another smaller mistake at the end too. The legs were real heavy today too, smashed by nearly 4mins by Larry today - my oldmandicap won't even come close to closing that gap!

PTE 4.3

Foot Running warm up/down 18:00 [3]

Tuesday Nov 18, 2014 #

Cycling (Commuter) (Commute) 1:20:00 [3]
shoes: Bontrager MTB RL

Monday Nov 17, 2014 #

Cycling (Commuter) 12:00 [3] 42.0 km (210.0 kph) +200m
shoes: Bontrager MTB RL

Feeling tired. Still struggling, cough/cold hanging on.

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