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Training Log Archive: shanel

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
Running	14	8:24:02	53.02	(9:30)	85.32	(5:54)	392
Transition	3	4:36:06	79.91	(3:27)	128.6	(2:09)	1606
Mtn Bike	1	1:43:55	10.57	(6.1/h)	17.01	(9.8/h)	58
Paddling	1	1:42:00	5.6	(3.3/h)	9.02	(5.3/h)	4
Hiking	1	20:02	0.37	(54:28)	0.59	(33:50)	61
Total	18	16:46:05	149.46	(6:44)	240.54	(4:11)	2121
[1-5]	14	10:25:00

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Saturday Nov 28, 2015 #

Event: WARA 4hr Novelty Crapgaine

8 AM

Running (Beach) 34:12 [3] 6.11 km (5:36 / km) +5m 5:34 / km
shoes: Adidas Supernova Glide 5M Blac

Last hot humid Bali run. Decided to explore further south past the end of the path and found another path. Got to a fence at the edge of the airport, thought about going through the 20m gap in the fence but headed back on the firm sand, very low tide.

Wednesday Nov 25, 2015 #

7 AM

Running (Beach) 52:44 [3] 9.18 km (5:45 / km)
shoes: Adidas Supernova Glide 5M Blac

Humid again, decided I might not get all hot if I didn't start with a shirt, not sure it made much difference, just meant I didn't have anything to wipe seat of my face.

I was going to add a couple of k's in at the end but the path didn't go far enough and I'd had enough of the sand.

Tuesday Nov 24, 2015 #

7 AM

Transition (Drive) 2:32:57 [0] 72.71 km (2:06 / km) +1440m 1:55 / km

We got picked up from the hotel and I remembered to start my GPS whilst we were waiting for the driver to find a couple more people at another hotel. Crazy driving all the way.

10 AM

Mtn Bike 1:43:55 [2] 17.01 km (9.8 kph) +58m

Scenic mtb with Paula. Stop along the way for a tour of a family compound.

Was supposedly a 25 km ride, seems to have come up a bit short.

1 PM

Transition (Drive) 40:10 [0] 12.76 km (3:09 / km) +159m 2:58 / km

More crazy driving from the elephant park at the end of the mtb to the start of the rafting. Plus maybe the walk down a thousand steps to the river

Paddling (Rafting) 1:42:00 [2] 9.02 km (5.3 kph) +4m

Gentle trip down a river with Paula. Surrounded by high cliffs and jungle. Saw some monkeys along the way.

4 PM

Hiking 20:02 [0] 0.59 km (33:50 / km) +61m 22:20 / km

Walk back up a lot of stairs to the rafting base. Passed an old lady on the way up who was carrying a deflated raft on her head, hard way to make a living.

Transition (Drive) 1:22:59 [0] 43.12 km (1:55 / km) +7m 1:55 / km

Back to the hotel. More crazy driving. Also notice along the way that they sell petrol in Absolut vodka bottles.

Monday Nov 23, 2015 #

7 AM

Running (Beach) 45:37 [3] 8.01 km (5:42 / km) +5m 5:41 / km
shoes: Adidas Supernova Glide 5M Blac

Very humid. Just over 1 km on a path to start, then onto the beach when that ran out, some softer sand, mostly firm.

Took my shirt off at halfway when I turned back to try to feel a bit cooler, still felt damn hot.

Friday Nov 20, 2015 #

6 AM

Running (Crawley - Kings Park) 48:04 [0] 9.11 km (5:16 / km) +100m 5:00 / km
shoes: Hoka Conquest No1

Thursday Nov 19, 2015 #

6 AM

Running (Crawley - Kings Park) 36:53 [0] 7.06 km (5:14 / km) +79m 4:57 / km
shoes: Hoka Conquest No1

Tuesday Nov 17, 2015 #

7 AM

Running 54:27 [3] 9.22 km (5:54 / km) +35m 5:48 / km
shoes: Hoka Conquest No1

Wow, glute was much better today. Either the physio prodding it yesterday, or new stretch seems to have worked a treat.

Monday Nov 16, 2015 #

8 AM

Running 16:25 [2] 1.94 km (8:27 / km) +3m 8:23 / km
shoes: Hoka Conquest No1

Left glute has been getting sore when running for the last couple of weeks. Still seeing physio every couple of weeks for my back, I saw him today and he pretty much said to ignore the sore glute .

Thursday Nov 12, 2015 #

6 AM

Running 23:02 [2] 3.3 km (6:59 / km) +9m 6:53 / km
shoes: Hoka Conquest No1

Tuesday Nov 10, 2015 #

7 AM

Running 32:39 [2] 4.26 km (7:40 / km) +6m 7:37 / km
shoes: Hoka Conquest No1

Monday Nov 9, 2015 #

8 AM

Running 5:37 [2] 0.83 km (6:47 / km) +1m 6:45 / km
shoes: Hoka Conquest No1

Friday Nov 6, 2015 #

6 AM

Running 34:36 [2] 6.04 km (5:44 / km) +26m 5:36 / km
shoes: Hoka Conquest No1

Thursday Nov 5, 2015 #

6 AM

Running 40:23 [2] 6.64 km (6:05 / km) +96m 5:40 / km
shoes: Hoka Conquest No1

Tuesday Nov 3, 2015 #

8 AM

Running (Byford - flat) 49:18 [3] 8.22 km (6:00 / km) +18m 5:56 / km
shoes: Hoka Conquest No1

I was getting swooped by a magpie in the rough open area just SE of the school and the magpie that was attacking me got attacked by another magpie. Might have to get a guard magpie to follow me around for protection.

Monday Nov 2, 2015 #

8 AM

Running (Byford - flat) 30:05 [3] 5.4 km (5:34 / km) +9m 5:32 / km
shoes: Hoka Conquest No1

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