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Training Log Archive: Shep

In the 7 days ending May 15, 2016:

activity	#	time	miles	km	+m
Foot Running	5	3:28:30	24.61	39.6	500
Cycling (Commuter)	3	2:40:00	37.28	60.0
Orienteering	2	43:38	2.78	4.48	100
Total	8	6:52:08	64.67	104.08	600

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Sunday May 15, 2016 #

10 AM

Foot Running long 1:31:00 [3] 18.0 km (5:03 / km) +430m 4:31 / km
ahr:140 max:166 shoes: Brooks Cascadia 9

cruisy longish run down coolo ridge and up mt arewang and back. blowing a gale.

PTE 2.7

Saturday May 14, 2016 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Salomon SpeedCross3

sorry, i couldn't help it... some of the things people said before/during/after the #NIN3DAYS inspired some non-NIN memes ;)

Orienteering 17:54 [4]
shoes: Salomon SpeedCross3

Metro race at Jerrabomberra school. Very small area but a great map by young Zac and an awesome course by Tate. I made one decent mistake on 5, ended up heading into an out-of-bounds area and had to backtrack, lost a decent chunk of time. Still running very slow, and struggling to feel any flow in the orienteering. I guess flow is always difficult with 29 controls in the 3km!

Friday May 13, 2016 #

6 PM

Foot Running 33:00 [3] 7.1 km (4:39 / km) +70m 4:26 / km
ahr:135 max:151 shoes: Brooks Cascadia 9

Steady run around stromlo, mostly on the putting circuit so I wouldn't do myself an injury on the rough fire trails or bike paths.

PTE 2.4

Thursday May 12, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Wednesday May 11, 2016 #

8 AM

Cycling (Commuter) 40:00 [3]
shoes: Shimano XC51

6 PM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering 25:44 [3] 4.48 km (5:45 / km) +100m 5:10 / km
ahr:135 max:160 shoes: Inov8 Xtalon 212 (2)

World orienteering day night race, at Lotus Bay. Old school punches which felt very slow! I had a scare on my ankle on the way to the second, so took it pretty easy after that. A few small wobbles but nothing significant. Got pipped by young Ewan.

PTE 2.4

Tuesday May 10, 2016 #

6 PM

Foot Running (Commute) 1:04:30 [3] 14.5 km (4:27 / km)
shoes: Brooks Cascadia 9

Run home. Just plodding along steadily.

Monday May 9, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Mavic Razor

Very wet.

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