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Training Log Archive: Shep

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  Orienteering3 2:26:00
  Foot Running4 2:08:00 6.59 10.6
  Cycling (CX)3 1:56:00 35.42(18.3/h) 57.0(29.5/h)
  Total9 6:30:00 42.0 67.6

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Saturday May 12, 2012 #

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'
 
9 AM

Orienteering race (WOC Trial Sprint) 18:00 [4]
shoes: Nike Waffle XC

At Newcastle Uni. Great map and course, but just didn't have the speed today. didn't miss much.
3 PM

Orienteering race (WOC Trial Middle) 36:00 [5]
shoes: Inov8 Xtalon 212 (2)

good fun race. felt really messy early on, always felt like i was reacting to stuff rather than knowing what was coming... ran ok till i missed 1.15 or so on 20 - was really off on my compass and ended up making a "parallel error", but it wasn't parallel i was way off. finished ok, but bloody annoyed about the big mistake.

NOL 1 - Splits

Middle NOL 1 - Splits

Friday May 11, 2012 #

Foot Running 35:00 [3]
shoes: Nike Free Run Plus

run to work (part way anyway). did 4 x 30secs efforts with 2min jog recovery somewhere towards the back.

Thursday May 10, 2012 #

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

home from work.

Wednesday May 9, 2012 #

7 AM

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

to work...
4 PM

Foot Running warm up/down 28:00 [3] 5.75 km (4:52 / km)
shoes: Brooks Adrenaline GTS

Foot Running intervals (Monagetti Ints) 20:00 [4] 4.85 km (4:07 / km)
ahr:160 max:173 shoes: Brooks Adrenaline GTS


EPOC 193.5 ml/kg
PTE 4.1 (Highly improving)

Monday May 7, 2012 #

7 AM

Cycling (CX) (Commute) 40:00 [3] 19.0 km (28.5 kph)
shoes: Mavic Razor

another cold morning. gonna be like this for a while i guess...
11 AM

Foot Running (Recovery) 30:00 [3]
shoes: Brooks Adrenaline GTS

easy lunchtime jog from work. still foggy and no sun, kinda chilly. knee was real painful again early on but it was ok after i'd warmed up a bit.

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)

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