Training Log Archive: Shep

In the 7 days ending May 8, 2016:

1:50

0:00

12 PM

Foot Running intervals 1:01:00 [3] 12.9 km (4:44 / km) +205m 4:23 / km
ahr:140 max:167 shoes: Salomon SpeedCross3

Run out and back along centenary trail on Coolo Ridge. Threw in 3 x 8 min efforts with 3 min jog recovery somewhere towards the middle.

PTE 3.0

12 PM

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering 27:10 [3] 5.7 km (4:46 / km) +90m 4:25 / km
ahr:154 max:169 shoes: Inov8 Xtalon 212 (2)

Metro League race at Campbell Park. Did OK, took it easy on the ankle.

PTE 3.2

1 PM

Orienteering warm up/down 21:00 [3] 3.1 km (6:46 / km) +60m 6:11 / km
ahr:107 max:134 shoes: Inov8 Xtalon 212 (2)

Easy running picking up some controls.

Cycling (Commuter) 1:50:00 [3]
shoes: Shimano XC51

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

5 PM

Cycling (Commuter) hills 1:08:00 [4]
shoes: Shimano XC51

Ride home with 2 solid efforts up black mountain on the way.

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

9 AM

Foot Running (Commute) 17:00 [3]
shoes: Brooks Cascadia 9

5 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

5 PM

Foot Running (Commute) 1:04:00 [3] 13.8 km (4:38 / km)
shoes: Brooks Cascadia 9

Mostly in the dark. Starting to get pretty chilly.