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Training Log Archive: shanel

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Rogaining1 16:36:00 33.65(29:36) 54.16(18:23) 954
  Road Bike6 10:19:42 183.34(17.8/h) 295.05(28.6/h) 828
  Orienteering3 7:13:12 26.71(16:13) 42.98(10:05) 671
  Running5 6:16:59 42.12(8:57) 67.78(5:34) 734
  Mtn Bike2 3:36:10 33.24(9.2/h) 53.5(14.8/h) 892
  Paddling1 51:28 3.9(4.5/h) 6.28(7.3/h) 3
  Total18 44:53:31 322.96(8:20) 519.75(5:11) 4082
  [1-5]17 39:40:47

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Friday Jun 28, 2013 #

Note

Ultrasound reveals Achilles rooted, calf torn, other mischief. Probably need MRI .. orthapaedic .. need to see GP first.

Probably out of XPD. Gutted
C • Bad news 23

Saturday Jun 22, 2013 #

Event: WARA 24hr Winter Rogaine
 
Event: Australian Rogaining Championships
 
10 AM

Rogaining race (Australian Champs Cairns) 16:36:00 [3] 54.16 km (18:23 / km) +954m 16:54 / km
shoes: Salomon XA Pro No.2 Black/Gree

Going nicely till 10pm, 39 km into planned 79 km having found everything cleanly (except the missing control 96 in the NW corner) and I stepped into a hole about 2 foot deep which I hadn't seen and appear to have torn my left calf, just as we were punching 78.

Spent the next 6.5 hours stumbling back to the HH using a couple of sticks to push me along, 4.5 hrs of which was getting to the closest track, over a f'n big ridge.

Probably get an ultrasound done on Thurs after I get home.

The curse of tRicky continues. Good times, I guess.
C • Does tRicky come with a warning label? 8

Thursday Jun 20, 2013 #

6 AM

Running warm up/down (Kings Park) 32:04 intensity: (10 @0) + (4 @1) + (1:27 @2) + (19:03 @3) + (9:21 @4) + (1:59 @5) 6.11 km (5:15 / km) +130m 4:45 / km
ahr:160 max:186 shoes: Adidas Supernova Glide 5M Blac

Tuesday Jun 18, 2013 #

11 AM

Running long (Home - Oakford) 1:24:02 intensity: (23 @0) + (13 @1) + (47 @2) + (43:11 @3) + (38:50 @4) + (38 @5) 15.57 km (5:24 / km) +23m 5:21 / km
ahr:161 max:200 shoes: Salomon XA Pro No.2 Black/Gree

Didn't feel like running around Darling Downs and Byford ... again.

So went through the magic portal to Oakford and managed to run a fair bit of new ground. Even got close to planned 15km with a couple of dead ends heading back.

Monday Jun 17, 2013 #

7 AM

Running warm up/down (Kings Park) 32:52 [3] 6.06 km (5:25 / km) +73m 5:07 / km
shoes: Adidas Supernova Glide 5M Blac

Short and easy.

Sunday Jun 16, 2013 #

Event: [MTBO] Pickering Brook
 
9 AM

Mtn Bike race (MTBO Pickering Brook) 2:18:37 [3] 34.56 km (15.0 kph) +508m
shoes: Scott Spark 60 2011

Made a couple of bad mistakes which kept letting Robin catch me after I caught him between 1 and 2. Nail in the coffin was missing the second last control.

Didn't really feel like I was riding it like a race, nav must be too crap.

Long - Splits

Saturday Jun 15, 2013 #

Event: Shenton College NavDash
 
2 PM

Orienteering race (Shenton College Long) 18:09 [3] 3.64 km (4:59 / km) +36m 4:45 / km

Took a bit of time to settle into the map with a few short legs early. Fletch caught me pretty quick tempting to try to stay with him but more sensible to watch what I was doing.

Nice course with controls tucked away out of sight.

Orienteering (Shenton College Short) 31:17 [2] 2.28 km (13:43 / km) +27m 12:57 / km

Dragged/piggy backed the kids around trying to finish before course close time.

One day I'll remember that sat arvo freeway traffic is always crap, so I might avoid turning up as late.

Long - Splits

Friday Jun 14, 2013 #

6 AM

Road Bike (Commute) 1:41:04 [3] 50.96 km (30.3 kph) +134m
shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Gentle tail wind makes for good times. Passed shorts and singlet guy around Roe Hwy and he sat on my wheel till the narrows.
C • what do you do? 9
5 PM

Road Bike (Commute) 1:49:41 [3] 49.39 km (27.0 kph) +150m
shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Gentle headwind makes for bleh. Had a couple of guys to work with till Canning Bridge. Long boring ride from there.

Thursday Jun 13, 2013 #

7 AM

Paddling (Matilda Bay - Narrows) 51:28 intensity: (29:17 @0) + (16:22 @1) + (4:39 @2) + (1:00 @3) + (8 @4) + (2 @5) 6.28 km (7.3 kph) +3m
ahr:102 max:186 shoes: Bashed up SRS

5 PM

Note

Was going to do a KP run rather than battle the traffic to lightO, but realised I didn't put any shorts in my bag and I don't even have wet shorts from paddling this morning since I wore my wetsuit.

Wednesday Jun 12, 2013 #

9 AM

Mtn Bike (Langford Park) 1:17:33 intensity: (6:17 @0) + (17:51 @1) + (23:06 @2) + (22:00 @3) + (8:19 @4) 18.94 km (14.7 kph) +384m
ahr:140 max:171 shoes: Scott Spark 60 2011

Chilly morning, warmed up to 13 degrees on the way home. There was actually a couple of other people out there and I saw one of the twice, so busy.

Tuesday Jun 11, 2013 #

11 AM

Running long (Byford flat) 1:22:24 intensity: (8 @0) + (12 @1) + (1:01 @2) + (58:34 @3) + (22:29 @4) 15.01 km (5:29 / km) +48m 5:24 / km
ahr:159 max:172 shoes: Salomon XA Pro No.2 Black/Gree

I'd planned to do 20km today, but it was pretty cold and windy when I dropped the kids off, then I faffed too much so just went for 15km instead, still chilly with the wind.

Monday Jun 10, 2013 #

6 AM

Road Bike (Commute) 1:43:40 [3] 48.74 km (28.2 kph) +135m
shoes: Road Bike - Giant Defy2 (I thi

Kinda gentle ride. Got on a wheel at Farrington Rd and sat there through to Canning Bridge, I was finally ready to take a turn and he took off, so held on.
5 PM

Road Bike (Commute) 1:47:07 intensity: (10:39 @0) + (1:37 @1) + (29:43 @2) + (44:02 @3) + (21:00 @4) + (6 @5) 49.33 km (27.6 kph) +152m
ahr:145 max:177 shoes: Road Bike - Giant Defy2 (I thi

Mostly plod home, got some help early on.

Sunday Jun 9, 2013 #

10 AM

Orienteering race (Lovers Lane) 2:13:46 intensity: (15:41 @0) + (33:02 @1) + (35:23 @2) + (36:37 @3) + (12:54 @4) + (9 @5) 10.06 km (13:18 / km) +608m 10:13 / km
ahr:139 max:180

meh

H1 - Splits

Saturday Jun 8, 2013 #

2 PM

Orienteering (Setting Dryandra MTBO) 4:10:00 [0] 27.0 km (9:16 / km)

Didn't end up getting the bike out of the car, thought it'd be easier to just drive most of it and walk run what couldn't be driven. Finished the last bits on foot in the dark.

One of the last tracks I was checking I looked down at the map to check the distance and before I new it I'd lost the track and veered off in the wrong direction, had to head back to the track I'd last come off to find the one I'd been on again, then concentrated on not loosing it again.

Wednesday Jun 5, 2013 #

8 AM

Running long (Byford - Wungong hills) 2:25:37 intensity: (9 @0) + (54 @1) + (9:20 @2) + (1:07:29 @3) + (1:03:44 @4) + (4:01 @5) 25.03 km (5:49 / km) +460m 5:20 / km
ahr:160 max:198 shoes: Salomon XA Pro No.2 Black/Gree

Legs felt good, cruised along in my own little world, not that there's anyone else out there anyway.

Dam was like a millpond, with the wake of a lone duck out on the water.

Average pace was much closer than normal to 6:00/k, so could cruise to the finish. Back a little sore towards the end so concentrated on keeping the glutes going which helped the pace a bit more.

Tuesday Jun 4, 2013 #

6 AM

Road Bike (Commute) 1:36:49 [3] 47.34 km (29.3 kph) +117m
shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Got all my warm gear on just about ready to go, then realised I'd forgotten to put my HR chest strap on. I didn't want to spend another 10 mins taking off arm warmers, vest, shirt, get bib tights down, chest strap on and everything else back on, so left it at home.

I was completely gob smacked when another cyclist blasted past as I was takingoff from the Rowley Rd/Freeway traffic lights. So I caught up once on the freeway bike path, had a short chat, then sat on his wheel till someone faster came by. First guy didn't go with him, so I went after him by myself then sat on his wheel till he turned off at the end of Roe Hwy.

Cruised through to Canning Bridge then caught a giant on a giant and sat on his wheel through to the narrows. Even got a bit of a tow through to UWA.
5 PM

Road Bike (Commute) 1:41:21 [3] 49.29 km (29.2 kph) +140m
shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Mostly had to do my own dirty work, except sitting behind an electric biek for a while through to Canning Bridge.

Some of the unsealed section of Rowley Rd from this morning was magically bitumenised during the day, then I disappeared into a cloud of dust when I hit the dirt. Fumb ducks haven't bothered doing a sealed shoulder, SJ Shire takes it ....

Sunday Jun 2, 2013 #

Note

Failed to get out to Dryandra to set MTBO because I was up to early in the morning messing around with a job application. So didn't get the courses done,

Saturday Jun 1, 2013 #

Event: Foot-O - Two Day Classic
 

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