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Training Log Archive: Shep

In the 7 days ending Sep 6, 2015:

activity	#	time	miles		km		+m
Cycling (Road)	2	3:44:00	59.28	(15.9/h)	95.4	(25.6/h)	2560
Foot Running	3	1:58:00	15.25	(7:44)	24.55	(4:48)	420
Cycling (exercise bike)	1	59:00
Orienteering	1	55:00	5.41	(10:10)	8.7	(6:19)	110
Total	7	7:36:00	79.94		128.65		3090

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Sunday Sep 6, 2015 #

9 AM

Cycling (Road) hills 2:32:00 [4] 60.8 km (24.0 kph) +1850m
ahr:137 shoes: Shimano R170

Warm up then 7 moderate efforts up black mountain. Legs feeling a bit heavy otherwise going OK. Suunto says max hr was 194 which I don't believe, it seems to be doing lots of strange things lately.

PTE 3.8

Saturday Sep 5, 2015 #

1 PM

Foot Running 52:00 [3] 10.7 km (4:52 / km) +260m 4:20 / km
ahr:145 max:166 shoes: Brooks Cascadia 9

Easy running over Narrabundah Hill and Coolo Ridge. Rolled ankle again but not so bad this time.

PTE 3.6

Friday Sep 4, 2015 #

5 PM

Cycling (Road) hills 1:12:00 [3] 34.6 km (28.8 kph) +710m
ahr:131 max:166 shoes: Shimano R170

Rolled over to stromlo and did 4 steady efforts up the road.

PTE 3.3

Thursday Sep 3, 2015 #

11 AM

Foot Running intervals 31:00 [4] 7.35 km (4:13 / km) +55m 4:04 / km
ahr:153 max:176 shoes: Nike Pegasus 30

Short warm up and down and a wet Monagetti session on the grass track at stromlo. Went fairly solid but I wouldn't be surprised if the GPS has overdone the distance again.

PTE 4.1

Wednesday Sep 2, 2015 #

7 AM

Foot Running 35:00 [3] 6.5 km (5:23 / km) +105m 4:59 / km
ahr:135 max:152 shoes: Nike Pegasus 30

Easy run at stromlo testing out the ankle, which has swollen up a lot and feels a but strange but doesn't actually hurt.

PTE 3.0

Tuesday Sep 1, 2015 #

7 PM

Cycling (exercise bike) intervals 59:00 [3]
ahr:128 max:161 shoes: Bontrager MTB RL

The ankle feeling a bit tender after rolling it last night so got on the wind trainer. Did 12 x 2 min efforts with 1 min recovery, as well as warm up and down.

PTE 2.9

Monday Aug 31, 2015 #

7 PM

Orienteering 55:00 [3] 8.7 km (6:19 / km) +110m 5:57 / km
ahr:132 max:156 shoes: Inov8 Xtalon 212 (3)

night training at Holdens Creek with Craney and Parto. Rolled my ankle pretty hard on the warm up! Dammit. Took it quite easy after that, and only did 3 of the 4 courses (all 1-1.2km long). Jo had put out "controls" for us - just hanging bike reflectors which worked well. Good fun and some hard orienteering. Worried about the ankle now but, it doesn't really hurt but it's swollen up and doesn't feel right.

PTE 3.0

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