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Training Log Archive: shanel

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Road Bike	2	3:19:48	61.82	(18.6/h)	99.49	(29.9/h)	280
Hiking	1	2:45:54	9.01	(18:25)	14.5	(11:26)	820
Mtn Bike	1	2:25:49	21.17	(8.7/h)	34.08	(14.0/h)	878
Windtrainer	1	1:40:03
Paddling	1	1:23:41	7.43	(5.3/h)	11.96	(8.6/h)	3
Running	3	1:20:05	8.92	(8:58)	14.36	(5:35)	779
Total	9	12:55:20	108.36		174.39		2760
[1-5]	9	12:52:55

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Sunday Oct 16, 2016 #

9 AM

Mtn Bike (MTBO Nanga) 2:25:49 [3] 34.08 km (14.0 kph) +878m
shoes: Merida Big Ninety Nine 1000

Long Course 2 - Splits

Saturday Oct 15, 2016 #

11 AM

Hiking (Wungung hills) 2:45:54 [2] 14.5 km (11:26 / km) +820m 8:55 / km
shoes: Speedcross 3 No2 GreyCamo

Up and down the hills with loaded pack.

Friday Oct 14, 2016 #

Event: Turner Tester - Warm Up MTBO - Turner Hill

6 AM

Running (Byford - flat) 31:28 [2] 5.7 km (5:32 / km) +757m 3:19 / km
shoes: Hoka Conquest No1

Short run to test out my calf before heading to the physio. Calf is still getting sorer as I run.

Physio thinks my old worn Hokas might have caused the problem, so I'll try different shoes next time.

Thursday Oct 13, 2016 #

6 AM

Road Bike (Commute) 1:39:50 49.34 km (29.7 kph) +136m
ahr:163 max:241 shoes: Road Bike - Giant Defy2 (I thi

Byford to Claremont

I was going to ride my good bike, but after getting it nearly ready I found the Di2 battery was flat, so couldn't change gears. So got the old bike off the windtrainer and swapped everything over.

Finally a ride to work without warm layers. And the sun was up when I started.

5 PM

Road Bike (Commute) 1:39:58 50.15 km (30.1 kph) +144m
ahr:156 max:178 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Byford

Nice ride, not much wind around.

Wednesday Oct 12, 2016 #

6 PM

Paddling (Crawley - Perth) 1:23:41 [3] 11.96 km (8.6 kph) +3m
shoes: Bashed up SRS

Nice warm evening for a paddle. Lots of annoying flying ant like bugs, creepy crawley bugs, hardd to flick them off whilst paddling. Jetskis and speedboats were pretty loud and annoying until it got dark.

Nice a tranquil on the way back, nice sunset and nioce views back to the city.

Tuesday Oct 11, 2016 #

4 PM

Running (Byford - flat) 28:54 5.05 km (5:43 / km) +8m 5:41 / km
ahr:160 max:177 shoes: Hoka Conquest No1

Another run with the kids on their bikes, avoiding magpie territory, still had one make a half hearted swoop at Ryan.

Monday Oct 10, 2016 #

9 AM

Windtrainer 1:40:03
ahr:159 max:186 shoes: Road Bike - Giant Defy2 (I thi

Two episodes of Star Trek Voyager whilst the kids watched Pokémon and played on their tablets.

12 PM

Running 19:43 [2] 3.62 km (5:27 / km) +14m 5:21 / km
shoes: Hoka Conquest No1

Was going to run some laps of the oval whilst the kids were playing in the playground, but the magpies were relentless even on the opposite side of the oval to their tree.

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