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Training Log Archive: shanel

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running12 13:13:42 79.09(10:02) 127.29(6:14) 1736
  Road Bike7 11:09:43 194.4(17.4/h) 312.86(28.0/h) 1125
  Mtn Bike3 5:01:56 29.1(5.8/h) 46.82(9.3/h) 1072
  Paddling1 31:39 2.75(5.2/h) 4.42(8.4/h)
  Orienteering1 25:43 2.74(9:23) 4.41(5:50) 66
  Total24 30:22:43 308.08(5:55) 495.8(3:41) 3999
  [1-5]24 30:14:03

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Sunday Apr 30, 2017 #

10 AM

Mtn Bike (MTBO Kelmscott) 3:05:42 intensity: (1:10 @0) + (34:44 @1) + (46:32 @2) + (49:33 @3) + (51:48 @4) + (1:55 @5) 28.85 km (9.3 kph) +801m
ahr:147 max:189 shoes: Merida Big Ninety Nine 1000

2 PM

Paddling 31:39 [3] 4.42 km (8.4 kph)

Saturday Apr 29, 2017 #

2 PM

Orienteering warm up/down 2:35 intensity: (5 @1) + (46 @2) + (1:44 @3) 0.47 km (5:26 / km) +1m 5:23 / km
ahr:151 max:160 shoes: Adidas SuperNova Glide 6 Blue/

Orienteering race (Muroch Uni NavDash) 23:08 intensity: (6 @1) + (6 @2) + (2:28 @3) + (12:22 @4) + (8:06 @5) 3.93 km (5:53 / km) +65m 5:26 / km
ahr:172 max:187 shoes: Adidas SuperNova Glide 6 Blue/


Long - Splits

Thursday Apr 27, 2017 #

5 AM

Road Bike (Commute) 1:41:44 intensity: (8 @0) + (19 @1) + (8:28 @2) + (51:29 @3) + (38:24 @4) + (2:56 @5) 49.32 km (29.1 kph) +184m
ahr:159 max:195 shoes: Azzurri Forza

Byford to Claremont
6 PM

Running (Kings Park) 1:02:08 intensity: (12:46 @1) + (12:01 @2) + (17:53 @3) + (17:02 @4) + (2:26 @5) 8.72 km (7:08 / km) +130m 6:38 / km
ahr:149 max:183 shoes: Adidas SuperNova Glide 6 Blue/

PTS group run

Wednesday Apr 26, 2017 #

5 PM

Road Bike (Commute) 1:50:00 [3] 50.0 km (27.3 kph)
shoes: Azzurri Forza

Claremont to Byford

GPS was flat :(

Sunday Apr 23, 2017 #

10 AM

Running (Byford - flat) 34:15 intensity: (3:06 @1) + (4:16 @2) + (11:56 @3) + (14:46 @4) + (11 @5) 6.37 km (5:23 / km) +32m 5:15 / km
ahr:155 max:181 shoes: Hoka Clifton 2 No.1 Blue

To the park with the kids.

Friday Apr 21, 2017 #

6 AM

Running (Kings Park) 31:54 intensity: (2:04 @1) + (9:26 @2) + (15:02 @3) + (5:22 @4) 5.53 km (5:46 / km) +71m 5:25 / km
ahr:150 max:175 shoes: Adidas SuperNova Glide 6 Blue/

Short, easy

Thursday Apr 20, 2017 #

6 AM

Road Bike (Commute) 1:47:55 intensity: (10 @0) + (4:23 @1) + (22:38 @2) + (1:09:19 @3) + (10:45 @4) + (40 @5) 49.35 km (27.4 kph) +168m
ahr:151 max:203 shoes: Azzurri Forza

Byford to Claremont

Popped a front spoke on the way in. Lucky I had some tape wrapped around my water bottle so I could tape it up and keep going.

Wednesday Apr 19, 2017 #

5 PM

Road Bike (Commute) 1:49:11 intensity: (6:44 @0) + (9:25 @1) + (4:02 @2) + (45:04 @3) + (43:39 @4) + (17 @5) 50.12 km (27.5 kph) +187m
ahr:148 max:178 shoes: Azzurri Forza

Claremont to Byford

Tuesday Apr 18, 2017 #

12 PM

Mtn Bike (Langford park - with kids) 57:27 [2] 5.41 km (5.7 kph) +66m
shoes: Merida Big Ninety Nine 1000

Few short laps with the kids

Monday Apr 17, 2017 #

6 AM

Running long (Byford hills) 2:35:24 intensity: (4:38 @1) + (16:34 @2) + (1:37:38 @3) + (36:26 @4) + (8 @5) 24.22 km (6:25 / km) +470m 5:51 / km
ahr:155 max:184 shoes: Hoka Stinson ATR No.1

Wow, pretty slow, time includes a stop to lighten the load, but still slow even taking that into account. Guess my legs weren't very fresh after yesterdays hard run and MTB.

Nice to be starting at sunrise. Actually saw someone else out on the trails on the way back, a mountain biker, putting a shovel back into his pack, which was a bit weird.

Managed to get home just as the kids were getting dropped off.

Sunday Apr 16, 2017 #

8 AM

Running (Byford - flat) 1:06:46 intensity: (16 @1) + (2:23 @2) + (22:51 @3) + (41:16 @4) 12.25 km (5:27 / km) +43m 5:21 / km
ahr:161 max:174 shoes: Hoka Clifton 2 No.1 Blue

Tried to pick up the pace a bit to make it a tempo run, but not really getting there.
4 PM

Mtn Bike (Langford Park) 58:47 intensity: (19:12 @1) + (15:38 @2) + (18:13 @3) + (5:44 @4) 12.56 km (12.8 kph) +205m
ahr:140 max:171 shoes: Merida Big Ninety Nine 1000

Finally got my back tyre to seal properly after trying to top it up with the last of my Stan's didn't work. Getting the tyre off and completely cleaning up the contact surfaces did the trick.

First time on the mountain bike for ages, nice to get back out there. Lots of loose pea gravel around in places. Took a wrong turn along the way and ended up out on the road on the far western side, which was a bit annoying.

Thursday Apr 13, 2017 #

6 AM

Road Bike (Commute) 1:41:05 intensity: (1:34 @1) + (10:05 @2) + (1:03:36 @3) + (25:50 @4) 49.42 km (29.3 kph) +178m
ahr:156 max:174 shoes: Azzurri Forza

Ride back to work. Beautiful still morning.
6 PM

Running (Kings Park-PTS group run) 59:08 intensity: (10:57 @1) + (11:00 @2) + (33:18 @3) + (3:53 @4) 8.1 km (7:18 / km) +118m 6:48 / km
ahr:145 max:176 shoes: Speedcross 3 No. 1 bright gree

Didn't run too hard, legs were a little depleted from the bike commute.

Wednesday Apr 12, 2017 #

5 PM

Road Bike (Commute) 1:45:28 intensity: (17 @1) + (3:20 @2) + (42:36 @3) + (59:04 @4) + (11 @5) 49.13 km (28.0 kph) +215m
ahr:161 max:185 shoes: Azzurri Forza

Left the ute at work and rode home. First bike commute for months, actually felt quite easy, maybe not use to having fresh legs for the ride home.

Roadworks on Rowley Rd was interesting in the dark since I haven't even driven that way lately. Mostly firm, bumpy dirt. Just a short section of loose gravel which is fun in the dark.

Monday Apr 10, 2017 #

9 AM

Running hills (Byford hills) 2:05:04 intensity: (2:54 @2) + (1:17:48 @3) + (43:40 @4) + (42 @5) 20.04 km (6:14 / km) +350m 5:44 / km
ahr:159 max:187 shoes: Hoka Stinson ATR No.1

Feeling a little slow, don't know why.

Oh yeah calves were still tight and sore from Thursdays group run.

Friday Apr 7, 2017 #

6 AM

Running (Crawley - short, easy) 31:48 intensity: (13 @1) + (2:12 @2) + (23:43 @3) + (4:40 @4) + (1:00 @5) 5.59 km (5:42 / km) +14m 5:37 / km
ahr:156 max:185 shoes: Adidas SuperNova Glide 6 Blue/

Thursday Apr 6, 2017 #

6 AM

Road Bike (Kings Park) 34:20 intensity: (28 @0) + (1:52 @1) + (4:35 @2) + (17:17 @3) + (9:49 @4) + (19 @5) 15.53 km (27.1 kph) +193m
ahr:156 max:204 shoes: Azzurri Forza

6 PM

Running (Kings Park - PTS group ru) 57:28 intensity: (1:43 @1) + (4:04 @2) + (21:14 @3) + (21:43 @4) + (8:44 @5) 9.11 km (6:18 / km) +130m 5:53 / km
ahr:162 max:186 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Apr 5, 2017 #

6 PM

Running (Kings Park - short, easy) 30:24 [2] 5.44 km (5:35 / km) +66m 5:16 / km
shoes: Hoka Clifton 2 No.1 Blue

Monday Apr 3, 2017 #

8 AM

Running hills (Byford hills) 1:43:15 intensity: (18 @1) + (1:45 @2) + (33:29 @3) + (1:01:32 @4) + (6:11 @5) 15.79 km (6:32 / km) +287m 6:00 / km
ahr:164 max:184 shoes: Hoka Stinson ATR No.1

First hills run for a long time :) ... actually third time, need to update my training more often.

Sunday Apr 2, 2017 #

9 AM

Running (Byford - short easy) 36:08 intensity: (1:14 @1) + (4:39 @2) + (24:12 @3) + (5:25 @4) + (38 @5) 6.13 km (5:54 / km) +25m 5:47 / km
ahr:154 max:185 shoes: Hoka Clifton 2 No.1 Blue

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