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Training Log Archive: Shep

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  Cycling (Commuter)3 3:45:00 52.2 84.0 200
  Cycling (Road)2 1:51:00 31.69(17.1/h) 51.0(27.6/h) 620
  run-walking/walk-running3 1:30:00 12.3(7:19) 19.8(4:33) 90
  Cycling (MTB)1 1:30:00 14.91(9.9/h) 24.0(16.0/h) 510
  Cycling (exercise bike)1 50:00
  Total10 9:26:00 111.1 178.8 1420

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MoTuWeThFrSaSu

Sunday Jul 5, 2015 #

1 PM

Cycling (MTB) 1:30:00 [3] 24.0 km (16.0 kph) +510m
ahr:118 max:152 shoes: Bontrager MTB RL

First MTB since ankle surgery so took it pretty easy. Rolled around stromlo with COWIE and Warlders. Cold grey day.

PTE 2.6

Saturday Jul 4, 2015 #

4 PM

run-walking/walk-running 30:00 [3] 6.45 km (4:39 / km) +65m 4:26 / km
ahr:144 max:158 shoes: Nike Pegasus 30

30secs walk and 4.5min run, mostly on the grass track at stromlo.

PTE 3.4

Friday Jul 3, 2015 #

7 PM

Cycling (exercise bike) 50:00 [3]
ahr:120 max:141 shoes: Bontrager MTB RL

warm up then 10 x 2min efforts with 1min recovery and a warm down. Moved onto house of cards.

PTE 2.4

Thursday Jul 2, 2015 #

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

3 PM

run-walking/walk-running 30:00 [3] 6.75 km (4:27 / km)
shoes: ASICS? kayaNO 18

Again on 1min walk and 4min run. Things definitely improving, running fast enough now for the gubbvader to make an appearance for the first time this year.

Wednesday Jul 1, 2015 #

9 AM

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: Shimano R170

5 PM

Cycling (Road) hills 1:21:00 [4] 35.0 km (25.9 kph) +620m
ahr:135 max:164 shoes: Shimano R170

Home from work with a couple of darkies up blackie on the way. Still not fully recovered from being sick so stopped at 2.

PTE 3.6

Tuesday Jun 30, 2015 #

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

1 PM

run-walking/walk-running 30:00 [3] 6.6 km (4:33 / km) +25m 4:28 / km
ahr:142 max:168 shoes: ASICS? kayaNO 18

again on 1min walk with 4min run. not feeling as good as a couple of days ago but not too far behind at least.

PTE 3.7

Monday Jun 29, 2015 #

Cycling (Commuter) 1:25:00 [3] 42.0 km (29.6 kph) +200m
shoes: Bontrager MTB RL

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