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Training Log Archive: Shep

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Foot Running5 3:57:00 27.9 44.9 470
  Cycling (Commuter)3 3:05:00 37.28 60.0 400
  Orienteering1 1:14:00 7.33(10:06) 11.8(6:16) 315
  Total9 8:16:00 72.51 116.7 1185

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

1 PM

Orienteering 1:14:00 [3] 11.8 km (6:16 / km) +315m 5:32 / km
ahr:126 max:157 shoes: Salomon SpeedCross3

Short warm up then did a control picking course on coolo ridge (58 controls in 5km), then ran home. Hurt my ankle quite bad early on so ran most of it very easy. I printed the map at 1:5000 so stuff was coming up quick even at low speed...

Saturday Sep 17, 2016 #

3 PM

Foot Running 1:33:00 [3] 17.9 km (5:12 / km) +270m 4:50 / km
ahr:127 max:151 shoes: Salomon SpeedCross3

Cruisy long run from home through Greenhills, over the new bridge at Coppins and back home via the top of Bluetts West and alng the side of Stromlo. Started out solid but hit the wall at about 30min ad struggled for the rest.

Training Load 10h

Friday Sep 16, 2016 #

9 AM

Foot Running (Commute) 17:00 [3]
shoes: Under Armour Run Fast

5 PM

Foot Running tempo (Commute) 55:00 [4] 13.5 km (4:04 / km) +100m 3:56 / km
shoes: Under Armour Run Fast

10min warm up then did 2 x 17.5min tempo with 5min recovery, and a warm down at the end. Not feeling too bad. Liking these shoes - decided to try the under armour cause Nike have been pissing me off lately with shoes that fall apart way too quickly. Will have to wait a while yet to see how the UAs last.

Thursday Sep 15, 2016 #

Cycling (Commuter) 1:05:00 [3] 30.0 km (27.7 kph) +200m
shoes: Shimano XC51

stuffed. and windy as.

Wednesday Sep 14, 2016 #

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

Tuesday Sep 13, 2016 #

9 AM

Foot Running (Commute) 16:00 [3]
shoes: Under Armour Run Fast

5 PM

Foot Running (Commute) 56:00 [4] 13.5 km (4:09 / km) +100m 4:00 / km
shoes: Under Armour Run Fast

run home.

Monday Sep 12, 2016 #

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

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