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Training Log Archive: Shep

In the 7 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Cycling (MTB)	3	5:30:00	67.11	(12.2/h)	108.0	(19.6/h)	1470
Foot Running	4	4:15:30	29.7		47.8		830
Cycling (Commuter)	3	2:42:00	52.2	(19.3/h)	84.0	(31.1/h)	200
Orienteering	1	29:40
Total	10	12:57:10	149.0		239.8		2500

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Sunday Nov 30, 2014 #

11 AM

Foot Running long 1:52:00 [3] 21.0 km (5:20 / km) +560m 4:42 / km
shoes: Brooks Cascadia 9

Easyish run down coolo ridge, this time I went up Narrabundah hill, mcquoids hill (steep!) and Mt arewang. Using my oldest hr strap which, even with a brand new battery, is crap.

Saturday Nov 29, 2014 #

5 PM

Cycling (MTB) 1:40:00 [3] 28.0 km (16.8 kph) +500m
shoes: Mavic Razor

Easy cruise around stromlo. Not feeling great but feeling better towards the end than earlier on at least. Nice time of day to be out at stromlo.

Friday Nov 28, 2014 #

9 AM

Foot Running intervals (Wingstedt Commute) 42:30 [4] 9.9 km (4:18 / km) +25m 4:14 / km
ahr:147 max:171

10mins warm up then 4 x 4min efforts with 3min jog recovery (although i extended the last effort to 6mins to get the PTE up to 4), and a short warm down. ran in my new asics? kayaNOs which i got for $45 from aliexpress. they're not like any asics i've run in before...

PTE 4.0

C • comic 2 1

C • Aliexpress 3

6 PM

Cycling (Commuter) 42:00 [3] 21.0 km (30.0 kph)
shoes: Bontrager MTB RL

Thursday Nov 27, 2014 #

8 AM

Cycling (MTB) (Commute) 45:00 [3] 18.0 km (24.0 kph) +240m
shoes: Mavic Razor

1 PM

Cycling (MTB) 3:05:00 [3] 62.0 km (20.1 kph) +730m
shoes: Mavic Razor

Cruised around the northern bit of the centenary trail with a few other guys (about 2hrs for 32km) then rode home a bit harder on my own. The Mulligans-Hall section, as everyone who rides it says, is awesome. What a great idea to build it.

PTE 2.3

Wednesday Nov 26, 2014 #

5 PM

Foot Running warm up/down 25:00 [3]
shoes: Brooks Cascadia 9

Orienteering race (Twilight Series) 29:40 [5]
shoes: Inov8 Xtalon 212 (3)

At Campbell Park. Great course planned by Larry, real middle distance with a tough long climb - 8mins me (7 for Craney). A couple of small mistakes but otherwise good.

PTE 4.5

Tuesday Nov 25, 2014 #

8 AM

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

5 PM

Foot Running tempo (Commute) 1:16:00 [4] 16.9 km (4:30 / km) +245m 4:12 / km
ahr:145 max:163 shoes: Brooks Cascadia 9

Run home from work, did 15min warm up then 2 x 20min tempo with 10min jogging in between, then a 11min warm down. moving along ok, not pushing too hard cause the knee has been feeling a bit funny lately, even aching a bit at night. don't wanna push it too hard, but i need to train too - "i once watched a snail crawl along the edge of a straight razor"...

PTE 3.9

C • comic 1

Monday Nov 24, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

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