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Training Log Archive: Shep

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Foot Running	5	2:10:00	10.69		17.2		335
Orienteering	3	1:19:05	7.84	(10:06)	12.61	(6:16)	405
Cycling (Commuter)	2	1:10:00
Total	7	4:39:05	18.52		29.81		740

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Sunday Mar 26, 2017 #

Event: 2017 ACT Middle Championships; NOL

11 AM

Orienteering race (NOL Race 4) 48:30 [4] 6.7 km (7:14 / km) +295m 5:56 / km
ahr:158 max:170 shoes: Inov8 Xtalon 212 (4)

Middle distance at Isaacs Ridge. This was always gonna be tough on my ankle so I just tried to get through being clean and running hard when I could. Made a few small errors and was pretty happy with how it went until 22 where I dropped almost 2mins. There's a lot of pretty significant creeks in that area that aren't mapped and I had no idea where I was. Got through without any major ankle incidents, and even got into the top 10, so I'll take that as a win. Still annoyed at missing 22 but.

Training Load 1d 18h

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)

Course 1 - Splits

Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi

12 PM

Orienteering race (NOL Race 3 Qual) 16:10 [4] 2.8 km (5:46 / km) +70m 5:08 / km
ahr:163 max:175 shoes: Inov8 Xtalon 212 (4)

Sprint qualification on Red Hill. Great course, and I was pretty happy with my race. No real errors but struggled to run at a decent pace, still pretty tentative on my ankle. Missed the A Final unfortunately, but with only 5 from each heat getting through that was always gonna be tough for me at the moment.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

4 PM

Orienteering race (NOL Race 3) 14:25 [4] 3.11 km (4:38 / km) +40m 4:21 / km
ahr:164 max:172

Sprint final in Canberra Girls Grammar School. Another good course, made good use of a tiny area. But my kinda race but went ok, chasing Bertbennett who started a minute ahead of me - I thought I was gaining on him but he pulled it back in the second half and in the end we dead heated for the win in the B Final. A few little errors which I blame on being a bit rusty.

Training Load 5h

Foot Running warm up/down 15:00 [3]
shoes: Under Armour Run Fast

Final Course 2 - Splits

Heats Course 1A - Splits

Wednesday Mar 22, 2017 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

5 PM

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

Long way home.

Tuesday Mar 21, 2017 #

3 PM

Foot Running intervals 40:00 [3] 8.5 km (4:42 / km) +125m 4:23 / km
ahr:145 max:164 shoes: Under Armour Run Fast

At historic woodlands park, did warm up then a Monagetti intervals session and a warm down.

Training Load 10h

Monday Mar 20, 2017 #

5 PM

Foot Running 50:00 [3] 8.7 km (5:45 / km) +210m 5:08 / km
ahr:134 max:155 shoes: Under Armour Run Fast

Cruise from Camels Hump to the top of Mt Macedon and back. Nice run, thanks for the tip Jimbo. Took it pretty easy over the rough stuff, and the legs felt pretty tired after the climbing yesterday.

Training Load 8h

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