Training Log Archive: ShepIn the 7 days ending Aug 14, 2016:
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Sunday Aug 14, 2016 #
8 AM
Foot Running long 1:32:00 [3] 17.2 km (5:21 / km) +345m 4:52 / km
ahr:135 max:166 shoes: Inov8 Trail Ultra 270
Slow and painful run on centenary trail along Coolo Ridge and up Mt Arrewang. Hamstrings real right and sore. Glad to finish this one (and glad I was alone!)...
Training Load 13 hours
Training Load 13 hours
Saturday Aug 13, 2016 #
11 AM
Foot Running warm up/down 20:00 [3]
shoes: Inov8 Xtalon 212 (2)
Orienteering race (Metro League) 35:50 [4] 7.4 km (4:51 / km) +230m 4:11 / km
ahr:158 max:172 shoes: Inov8 Xtalon 212 (2)
At Mt Ainslie. Tough start with some big climbs! Hurt the ankle coming into 2 so eased up a lot through the forest up to about 7 where the course just kinda seemed to finish and it was tracks and streets all the way home without any orienteering. Missed s little bit on 5 and had a couple of other minor wobbles otherwise decent technically.
Training Load 10 hours
Training Load 10 hours
Friday Aug 12, 2016 #
6 PM
Foot Running hills 49:00 [3] 9.7 km (5:03 / km) +265m 4:27 / km
ahr:138 max:169 shoes: Salomon SpeedCross3
Warm up then 6 x hill efforts up a section of single track on stromlo where I could come back down a little quicker on a fire trail, and a warm down. In the dark (with headlamp) and had a few moments on the ankle.
Training Load 7 hours
Training Load 7 hours
Thursday Aug 11, 2016 #
Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51
Wednesday Aug 10, 2016 #
Cycling (Commuter) 25:00 [3]
shoes: Shimano XC51
1 PM
Foot Running 45:00 [4]
shoes: Nike Free Run Plus
solid hill session. nice day out after a rainy start. didn't need a long sleeve running top on.
Tuesday Aug 9, 2016 #
Cycling (Commuter) 45:00 [3]
shoes: Shimano XC51