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Training Log Archive: Shep

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m
Cycling (CX)	4	2:19:00	2335.11	(1008.0/h)	3758.0	(1622.2/h)
Orienteering	2	2:07:25	4.31		6.94		200
Foot Running	3	2:01:00	13.39		21.55		215
Cycling (Road)	2	1:03:00	21.75	(20.7/h)	35.0	(33.3/h)
Total	10	7:30:25	2374.56		3821.49		415

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Sunday May 6, 2012 #

10 AM

Orienteering race (Cockies Long Run Champs) 1:32:00 [3]
shoes: Inov8 Xtalon 212 (2)

up at Glendale. was fairly keen for this but my knee and back was hurting and the first 6 controls were in scratchy thick forest with fallen timber everywhere and i just wasn't comfortable. caught devil and ecmo at 4 and just cruised with them for the rest. it actually got better as we went on, but my knee and back never did so prob wise not to have pushed it.

Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212 (2)

Saturday May 5, 2012 #

1 PM

Orienteering race (ACT Middle Distance) 35:25 [4] 6.94 km (5:06 / km) +200m 4:28 / km
ahr:163 max:173 shoes: Inov8 Xtalon 212 (2)

PTE 5.0 (15 hours rec)

Thursday May 3, 2012 #

6 AM

Foot Running 1:15:00 [3] 15.6 km (4:48 / km) +110m 4:39 / km
ahr:146 max:164 shoes: Brooks Adrenaline GTS

cruised to work. not as cold as i though so was prob a bit overdressed. lots of ups and down, felt good, then got the dizzys, sore back, sore knee, felt good, banana bread and coffee...

PTE 4.2 (30 hours rec)

4 PM

Cycling (CX) (Commute) 38:00 [3] 19.0 km (30.0 kph)
shoes: Mavic Razor

rolled home.

Wednesday May 2, 2012 #

7 AM

Cycling (CX) 37:00 [3] 19.0 km (30.8 kph)
shoes: Mavic Razor

another cold ride to work.

6 PM

Foot Running 31:00 [3] 5.95 km (5:13 / km) +105m 4:47 / km
ahr:130 max:153 shoes: Brooks Adrenaline GTS

easy run around north lyno ridge in the dark. too busy for much else, like the last 2 days and probably the next 6 months...

PTE 2.6 (7 hours rec)

Tuesday May 1, 2012 #

7 AM

Cycling (CX) 19:00 [3] 3700.0 km (11684.2 kph)
shoes: Mavic Razor

chucked a new cassette on the CX bike (which still has road tyres on it) and rode that for the first time in ages. even colder tis morn.

4 PM

Cycling (CX) 45:00 [3] 20.0 km (26.7 kph)
shoes: Mavic Razor

more bikepaths again on the way home, and picked up roy at wattle on the way.

Monday Apr 30, 2012 #

7 AM

Cycling (Road) 28:00 [3] 16.0 km (34.3 kph)
shoes: SH-R130S

hit the roadie for the first time in a while, for a solid ride to work. cold as.

4 PM

Cycling (Road) 35:00 [3] 19.0 km (32.6 kph)
shoes: SH-R130S

solid ride home sticking more to bike paths around the city.

changed shoes and bikes and went back to wattle to get roy, not logging that cause it wasn't technicall my commute and i only log commuting these days.

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