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Training Log Archive: Shep

In the 7 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	5	3:40:00	55.92		90.0		310
Foot Running	4	2:02:30	10.44		16.8		110
Cycling (MTB)	1	1:25:00	13.98	(9.9/h)	22.5	(15.9/h)	450
Orienteering	1	1:14:01	6.49	(11:24)	10.45	(7:05)	610
Total	10	8:21:31	86.84		139.75		1480

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Sunday Jul 31, 2016 #

12 PM

Orienteering race (ACT League) 1:14:01 [3] 10.45 km (7:05 / km) +610m 5:29 / km
ahr:151 max:170 shoes: Inov8 Xtalon 212 (3)

At Isaacs Ridge. It felt pretty rough on the old ankle so i took it real easy on the downhills and over the rocks. tried to put in a bit of effort up the hills to make up for it. so finished about half-way between jo and craney (5-6 mins margin either side, and yep jo beat all the boys except us two!). i didn't miss too much, could have been a touch cleaner though i guess.

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

Saturday Jul 30, 2016 #

4 PM

Cycling (MTB) 1:25:00 [3] 22.5 km (15.9 kph) +450m
ahr:129 max:162 shoes: Shimano XC51

Easy roll around stromlo with Warlders and Nato. Pretty wet.

Friday Jul 29, 2016 #

9 AM

Foot Running (Commute) 17:00 [3] 3.5 km (4:51 / km)
shoes: Brooks Cascadia 9

5 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph) +110m
shoes: Shimano XC51

Thursday Jul 28, 2016 #

8 AM

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

5 PM

Foot Running (Commute) 55:30 [4] 13.3 km (4:10 / km) +110m 4:00 / km
ahr:151 max:193 shoes: Inov8 Trail Ultra 270

Run home. Ran pretty solid as I decided not to run with a light so I wanted to get home before I needed the light I decided not to run with.

Not sure I believe that max heart rate.

Wednesday Jul 27, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Tuesday Jul 26, 2016 #

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

12 PM

Foot Running 45:00 [3]
shoes: ASICS? kayaNO 18

Solid hill session.

Probably should chuck these fake Asics.

Monday Jul 25, 2016 #

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

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