Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Jul 24, 2016:

activity	#	time	miles		km		+m
Foot Running	4	3:21:00	20.52		33.02		645
Cycling (Commuter)	3	2:35:00	18.64		30.0
Cycling (Road)	1	1:27:00	24.98	(17.2/h)	40.2	(27.7/h)	760
Total	8	7:23:00	64.14		103.22		1405

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Sunday Jul 24, 2016 #

4 PM

Foot Running 1:02:00 [3] 12.8 km (4:51 / km) +235m 4:26 / km
ahr:137 max:163 shoes: Brooks Cascadia 9

Cruisy run along Coolo Ridge. Got bitten by a dog on my leg, I kicked the dog pretty hard after (left it whimpering on the ground for the rest of the "exchange") and called the man at the other end of the lead a f@#%ing c#%t, one (or both) of these acts made the man want to fight me. Keeping a safe distance I swore at them both a little more before continuing.

I'm going into America F#%* Yeah Mode now, pre-emptive strikes on any dog that comes anywhere near me. F#%* dog owners that can't control their animals. Especially those that threaten me after their dog has bitten me. C#%*s.

C • Got bitten by a dog on my leg 3

Saturday Jul 23, 2016 #

2 PM

Foot Running intervals 49:00 [4] 10.6 km (4:37 / km) +205m 4:13 / km
ahr:143 max:171 shoes: Salomon SpeedCross3

Up on Stromlo. 10min warm up, then a Wingstedt intervals session 4 x 4min efforts with 3min jog recovery, and a warm down. Lots of hills in the intervals. Cold and windy.