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Training Log Archive: shanel

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Road Bike8 10:05:22 175.8(17.4/h) 282.92(28.0/h) 541
  Paddling4 4:22:19 22.71(5.2/h) 36.55(8.4/h) 6
  Windtrainer1 43:36
  Orienteering1 38:00 1.26(30:06) 2.03(18:42) 24
  Running1 6:26 0.63(10:11) 1.02(6:20) 1
  Total14 15:55:43 200.4 322.51 572
  [1-5]14 15:35:33

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Monday Sep 30, 2013 #

5 PM

Road Bike (Gosnells to Home) 40:23 intensity: (1:26 @1) + (1:50 @2) + (3:25 @3) + (28:27 @4) + (5:15 @5) 17.55 km (26.1 kph) +31m
ahr:170 max:197 shoes: Azzurri Forza

Planned on washing my mum's car this morning and taking it back, managed to spend the whole morning doing other stuff. Eventually washed and vacuumed the car and took it back, then rode home.

I seemed to still be a bit effected by a cold and the air was quite chilly on my arms so I didn't put much effort in but HR appeared to be quite high.

Turning onto the Tonkin Hwy path from Corfield St. I was going round the roundabout and about to cut onto the path, right in front/headon with a cop car, oops. Multimova man was sitting next to the path into the NW corner of champion lakes. And 2 cops on bikes coming the other way when I turned onto Thomas Rd, plenty of overtime there no doubt.

Running (Hooray) 6:26 intensity: (3 @1) + (20 @2) + (26 @3) + (5:37 @4) 1.02 km (6:20 / km) +1m 6:18 / km
ahr:165 max:172 shoes: Adidas Supernova Glide 5M Blac

Finally got round to testing the leg out on a very short run. Straight from bike to run, and randomly ran around some paddocks and firebreak, Achilles was fine maybe just getting a little sore but no problem.

Friday Sep 27, 2013 #

Note

Came down with a cold about a week ago, seems mostly gone now. Also been busy with buying a house. So might start training again over the weekend.

I saw the physio on Wed. and I can start running a tiny bit now, finally.
C • new house 18

Wednesday Sep 18, 2013 #

9 AM

Road Bike (Tonkin/Roe/Fwy) 2:11:09 intensity: (40 @1) + (16:53 @2) + (18:35 @3) + (1:24:27 @4) + (10:34 @5) 62.97 km (28.8 kph) +212m
ahr:157 max:185 shoes: Azzurri Forza

Original plan was to go past the end of the Tonkin path and head up through the back roads towards Orange Grove and turn back after 25km and I was going to do it yesterday but Sophie was sick so I couldn't leave her home alone.

Plan changed when I decided to drop past my parents place, then drop past my sisters place, so ended up with a nice loop along Roe Hwy and back down the freeway and Rowley Rd with a very nice tail wind. Legs were getting a bit weary approaching Rowley Rd so the extra breeze was much appreciated. First long ride for a few months, hopefully I can get through a ride to work and back next week.

Saturday Sep 14, 2013 #

9 PM

Windtrainer (Buck Rogers) 43:36 intensity: (32 @0) + (1:26 @1) + (15:39 @2) + (25:09 @3) + (50 @4)
ahr:147 max:166 shoes: Road Bike - Giant Defy2 (I thi

Lazy, rainy day at home. Eventually got on the windtrainer just before bedtime. Even more boring than going up and down Tonkin.
C • wind trainer 5

Thursday Sep 12, 2013 #

5 PM

Paddling (Riverton) 1:00:00 [3] 8.0 km (8.0 kph)
shoes: Cracked up DR boat

Left my GPS at home and since I'd got stuck at work a bit longer than I wanted I planned to just go up to the same spot as last week so I'd know the distance.

Watch a pelican glide in to land on the river and hang out with his mates just in front of me, then saw mumma duck and her seven babies out for a swim.

Water was flowing quite fast over Kent St weir, so I just played in the flow, but with the eddies moving the bow around quite a bit and since I was feeling like a wuss, with nothing sensible like a pfd, and feeling like I could end up being smashed into a bridge support, I just tried to ease over the weir a few times, but couldn't get over and get a run at it I kept aiming for a support, so just ended up playing for about 10 mins before heading back.

Wednesday Sep 11, 2013 #

9 AM

Road Bike (Tonkin) 1:03:30 intensity: (39 @1) + (3:26 @2) + (13:32 @3) + (45:38 @4) + (15 @5) 30.24 km (28.6 kph) +30m
ahr:164 max:177 shoes: Azzurri Forza

Was planning to extend my ride to 50km by heading through some back roads north of Mills Rd, but with all the showers coming through I faffed around checking the radar, checking XPD, contemplating windtrainer, eventually just had time to go up and loop around Champion Lakes.

Waited a couple of minutes in the shed for another shower to pass before rolling out. Got on the road a wished I'd thought to put my mudguard on, oh well no more time to waste.

No ducks today, just a couple of swamp hens. Rain got a bit harder around Armadale Rd and persisted for a little while.

My worst fears were realised when I got home and my bike was covered in sand, now I'll have to clean it up, oh well.

Tuesday Sep 10, 2013 #

1 PM

Paddling (Champion Lakes) 59:37 intensity: (35 @1) + (11:41 @2) + (46:25 @3) + (56 @4) 8.7 km (8.8 kph) +4m
ahr:150 max:166 shoes: Bashed up SRS

C • Boring 3

Monday Sep 9, 2013 #

2 PM

Road Bike (Tonkin) 1:19:24 intensity: (1:25 @0) + (1:23 @1) + (1:31 @2) + (10:08 @3) + (48:54 @4) + (16:03 @5) 37.46 km (28.3 kph) +70m
ahr:170 max:212 shoes: Azzurri Forza

Sunday Sep 8, 2013 #

11 AM

Orienteering (VE - kids) 38:00 [1] 2.03 km (18:42 / km) +24m 17:39 / km
shoes: Salomon XA Pro No.3 Black/Gree

Saturday Sep 7, 2013 #

4 PM

Road Bike (Tonkin) 1:19:28 intensity: (5:00 @0) + (50 @1) + (5:49 @2) + (22:11 @3) + (44:04 @4) + (1:34 @5) 37.48 km (28.3 kph) +62m
ahr:165 max:233 shoes: Azzurri Forza

Thursday Sep 5, 2013 #

4 PM

Paddling (Riverton) 1:04:47 intensity: (6:25 @0) + (15:52 @1) + (40:25 @2) + (1:45 @3) + (20 @4) 8.98 km (8.3 kph) +1m
ahr:132 max:169 shoes: Bashed up SRS

Wednesday Sep 4, 2013 #

11 AM

Road Bike (Tonkin) 1:19:52 intensity: (1:00 @1) + (12:30 @2) + (37:36 @3) + (26:40 @4) + (2:06 @5) 37.0 km (27.8 kph) +64m
ahr:158 max:233 shoes: Azzurri Forza

Tuesday Sep 3, 2013 #

10 AM

Road Bike (Tonkin) 1:06:23 intensity: (37 @0) + (1:27 @1) + (5:50 @2) + (20:20 @3) + (37:24 @4) + (45 @5) 30.12 km (27.2 kph) +47m
ahr:161 max:210 shoes: Azzurri Forza

Monday Sep 2, 2013 #

4 PM

Paddling (Riverton) 1:17:55 intensity: (6:11 @0) + (15:25 @1) + (39:55 @2) + (16:24 @3) 10.86 km (8.4 kph) +1m
ahr:137 max:159 shoes: Bashed up SRS

Sunday Sep 1, 2013 #

Event: XPD Edition 7 - Flinders Ranges
 
12 PM

Road Bike (Tonkin) 1:05:13 intensity: (49 @1) + (8:45 @2) + (32:39 @3) + (22:44 @4) + (16 @5) 30.1 km (27.7 kph) +25m
ahr:157 max:182 shoes: Azzurri Forza

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