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Training Log Archive: Shep

In the 7 days ending Jun 7, 2015:

activity	#	time	miles		km		+m
Cycling (Commuter)	4	4:27:00	65.24		105.0
run-walking/walk-running	3	1:30:00	8.92	(10:06)	14.35	(6:16)	85
Cycling (Road)	1	1:27:00	36.35	(25.1/h)	58.5	(40.3/h)	320
Total	8	7:24:00	110.51		177.85		405

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Sunday Jun 7, 2015 #

10 AM

run-walking/walk-running 30:00 [3] 4.85 km (6:11 / km) +25m 6:02 / km
ahr:116 max:152 shoes: Nike Pegasus 30

Change of come back plan, need to do each level twice - so still on 3min walk and 2min run today. Still very painful, apparently my ankle is just so stiff it's not absorbing the impact real well. Or at all.

PTE 2.2

Saturday Jun 6, 2015 #

2 PM

Cycling (Road) 1:27:00 [3] 58.5 km (40.3 kph) +320m
ahr:120 max:162 shoes: Mavic Razor

Easy ride with NATO and Sketch around the gungahlin lakes on bike paths.

PTE 3.1

Friday Jun 5, 2015 #

7 AM

run-walking/walk-running 30:00 [3] 4.8 km (6:15 / km) +50m 5:56 / km
ahr:118 max:162 shoes: Nike Pegasus 30

3 mins walking and 2 mins hobbling, 6 times. ankle sore but again it improved through the run. definitely worse running uphill.

PTE 2.2

Thursday Jun 4, 2015 #

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

-6 on the way in! not as cold on the way home...

Wednesday Jun 3, 2015 #

Cycling (Commuter) 1:05:00 [3]
shoes: Bontrager MTB RL

2 PM

run-walking/walk-running 30:00 [3] 4.7 km (6:23 / km) +10m 6:19 / km
ahr:123 max:162 shoes: Nike Free Run Plus

Up to 3.5mins walk and 1.5mins run, 6 times. the ankle is still feeling very sore but i think it improved throughout the session. glad to be actually "maintaining" my fitness now by running (PTE > 2 is maintaining fitness), maybe soon i'll be able to improve it (PTE > 3).

PTE 2.4

Tuesday Jun 2, 2015 #

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

planned to "run" as well but amazingly (amazing as i don't need much time for a run but still missed my chance) ran out of time.

Monday Jun 1, 2015 #

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

Still not feeling great, starting to get pretty cold too.

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