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Training Log Archive: shanel

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Rogaining	1	12:10:23	41.15	(17:45)	66.22	(11:02)	1534
Running	9	7:59:36	49.51	(9:41)	79.68	(6:01)	1098
Hiking	1	2:13:17	5.34	(24:59)	8.59	(15:31)	1050
Road Bike	1	1:57:44	30.68	(15.6/h)	49.37	(25.2/h)	529
Total	12	24:21:00	126.68	(11:32)	203.86	(7:10)	4211

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Saturday Feb 20, 2016 #

Event: WARA USD Rogaine

7 PM

Rogaining race 12:10:23 [2] 66.22 km (11:02 / km) +1534m 9:53 / km
shoes: Salomon XA Pro No.4 Black/Blac

C • Moon Boot 1

Thursday Feb 18, 2016 #

6 AM

Running 31:49 [2] 5.7 km (5:35 / km) +72m 5:15 / km
shoes: Hoka Conquest No1

Tuesday Feb 16, 2016 #

7 AM

Running 26:07 [2] 3.31 km (7:53 / km) +9m 7:47 / km
shoes: Hoka Conquest No1

Monday Feb 15, 2016 #

8 AM

Running (Byford flat) 25:15 [3] 4.32 km (5:50 / km) +43m 5:34 / km
shoes: Hoka Conquest No1

Took the kids to school, then did a short loop. Left hammy got sore half way round so made the loop extra short.

Sunday Feb 14, 2016 #

9 AM

Hiking (Wungong Gorge) 2:13:17 [2] 8.59 km (15:31 / km) +1050m 9:38 / km
shoes: Speedcross 3 No. 1 bright gree

Late morning walk with Paula and the kids. We were going to just stay along the river, but we went up the hill. Then they were all a bit unhappy with coming down the hill. Probably should have done the loop in reverse to minimise the amount of steep decent.

C • Hill 1

Friday Feb 12, 2016 #

6 AM

Running (Crawley - River) 30:33 [3] 5.58 km (5:28 / km) +14m 5:24 / km
shoes: Hoka Conquest No1

Short easy. Managed to resist the temptation to chase.

Thursday Feb 11, 2016 #

6 AM

Running (Crawley - Kings Park) 36:39 [3] 6.9 km (5:19 / km) +68m 5:04 / km
shoes: Hoka Conquest No1

Easy run after a couple of days of cold sufferance.

Very humid, I was totally liquefied when I finished.

Sunday Feb 7, 2016 #

7 AM

Running long (Byford hills) 1:46:23 [3] 16.61 km (6:24 / km) +294m 5:53 / km
shoes: Hoka Stinson ATR No.1

I was going to do 20km, but it wasn't very cool by the time I started. I was really struggling heading up the hill and I started to get a headache near the top, so headed back.

Now I've come down with a cold :(

Friday Feb 5, 2016 #

6 AM

Running (Crawley - Kings Park) 39:08 [3] 6.7 km (5:50 / km) +85m 5:29 / km
shoes: Hoka Conquest No1

Short easy. Saw Tim, Janet and Jude walking up the broadwalk so had a short chat with them.

Thursday Feb 4, 2016 #

5 AM

Road Bike (Commute) 1:57:44 [3] 49.37 km (25.2 kph) +529m
shoes: Azzurri Forza

First ride all the way to work for a long time. And I got a flat along the way, got it fixed and got to work a bit later than planned.

Got a lift home.

Tuesday Feb 2, 2016 #

8 AM

Running (Short easy) 31:26 [2] 5.11 km (6:09 / km) +52m 5:51 / km
shoes: Hoka Conquest No1

Legs were still sore from yesterdays run. Got back to a bit short of distance even for a recovery run, so kept going a bit more.

Got home and did lots of stretching and some glute exercises. Starting to feel like I'm close to the point in my training where I often screw my back up. Hopefully I can keep it happy.

Monday Feb 1, 2016 #

9 AM

Running long (Byford - Wungong hills) 2:32:16 [3] 25.44 km (5:59 / km) +461m 5:29 / km
shoes: Hoka Stinson ATR No.1

Up the hill. Was only a few minutes behind 6min/k pace by the time I got to the top. Straight out to the edge of the. For some reason, whilst I knew it's 20km straight out and back, it's been so long I thought it would end up longer. So had to zigzag around a bit on the way back, still looking like I'd be a few k's short when I got done the hill, so went long way round to get home. Pushed quite hard once I got down the hill and average pace finally got under 6min/k when I got to 23km, so cruised the last couple of k's legs pretty dead by then. Feel like they'll be pretty sore tomorrow.

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