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Training Log Archive: shanel

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Road Bike2 3:24:41 60.93(17.9/h) 98.05(28.7/h) 174
  Running3 3:10:21 19.51(9:45) 31.39(6:04) 659
  Mtn Bike1 2:35:39 29.32(11.3/h) 47.19(18.2/h) 1183
  Paddling1 1:03:34 5.37(5.1/h) 8.65(8.2/h) 3
  Total7 10:14:15 115.14(5:20) 185.29(3:19) 2019
  [1-5]7 9:40:51

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

Event: [MTBO] Bussell Brook West
 
10 AM

Mtn Bike race (MTBO Bussell Brook West) 2:35:39 intensity: (1:54 @0) + (12:29 @1) + (19:32 @2) + (43:29 @3) + (1:14:16 @4) + (3:59 @5) 47.19 km (18.2 kph) +1183m
ahr:158 max:238 shoes: Scott Spark 60 2011


Long - Splits

Friday Apr 19, 2013 #

6 AM

Road Bike (Commute) 1:37:11 intensity: (22 @0) + (3:28 @1) + (34:54 @2) + (41:18 @3) + (16:54 @4) + (15 @5) 48.02 km (29.6 kph) +74m
ahr:150 max:179 shoes: Road Bike - Giant Defy2 (I thi

5 PM

Road Bike (Commute) 1:47:30 intensity: (1:20 @0) + (3:41 @1) + (40:51 @2) + (52:39 @3) + (8:59 @4) 50.04 km (27.9 kph) +100m
ahr:148 max:172 shoes: Road Bike - Giant Defy2 (I thi

Thursday Apr 18, 2013 #

7 AM

Paddling (Matilda Bay - Dalkeith) 1:03:34 intensity: (25:18 @0) + (37:45 @1) + (31 @2) 8.65 km (8.2 kph) +3m
ahr:118 max:145

Beautiful fog shrouded morning on the river, slight NE'ly which was more than I thought when I started.

I was nearly eaten alive by a dolphin whilst I was sitting in the boat relaxing after I finished, much to the amusement of a few onlookers.
C • Talented 6
5 PM

Running warm up/down 4:02 intensity: (13 @0) + (8 @1) + (50 @2) + (2:51 @3) 0.73 km (5:30 / km) +4m 5:21 / km
ahr:146 max:157

Running (LightO City Beach) 46:57 intensity: (8 @0) + (3 @1) + (1:43 @2) + (9:53 @3) + (26:52 @4) + (8:18 @5) 9.06 km (5:11 / km) +163m 4:45 / km
ahr:167 max:187

Got all 20 but just under 2 mins late so effective score of 18. 1 x Kalinda rep at the end was fun, just for old times sake.
C • Durston 2

Tuesday Apr 16, 2013 #

8 AM

Running long (Bungendore Park) 1:47:58 intensity: (3:57 @0) + (12:27 @1) + (38:01 @2) + (49:20 @3) + (4:13 @4) 16.0 km (6:45 / km) +445m 5:55 / km
ahr:144 max:169 shoes: Salomon XA Pro No.2 Black/Gree

Nice relaxing run except running the road out of the dam up to Bungendore was a bit much, managed to find my way to the northern end of the park for the first time and found my way back nicely except the bit where I was heading west then the track turned back to the north, so doubled back. Then took the "Steep descent" and ignored "use W2 track", so did an unnecessary slow downhill and back up that I could have just run around.

Monday Apr 15, 2013 #

7 AM

Running warm up/down (Kings Park) 31:24 intensity: (12 @0) + (45 @1) + (19:52 @2) + (10:35 @3) 5.6 km (5:37 / km) +47m 5:23 / km
ahr:144 max:158 shoes: Adidas Supernova Glide 5M Blac

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