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Training Log Archive: shanel

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Rogaining1 4:59:21 5.2(57:37) 8.36(35:48) 295
  Running8 3:24:04 20.2(10:06) 32.5(6:17) 202
  Orienteering2 2:01:03 5.76(21:00) 9.28(13:03) 355
  Road Bike2 51:34 15.44(18.0/h) 24.84(28.9/h) 12
  Paddling1 46:00 3.85(5.0/h) 6.2(8.1/h)
  Windtrainer1 30:03
  Total15 12:32:05 50.45 81.18 864
  [1-5]15 7:49:46

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Thursday Oct 31, 2013 #

7 AM

Paddling (Matilda Bay - Narrows) 46:00 [2] 6.2 km (8.1 kph)
shoes: Bashed up SRS

Nice and tranquil starting off, arms couldn't work out what they were meant to be doing so just plodded.

Wednesday Oct 30, 2013 #

11 AM

Road Bike (TdB) 20:00 [2] 10.0 km (30.0 kph)
shoes: Azzurri Forza

GPS seems to have gone mental an uploaded random stuff, so meh.

Wasted too much time in the morning (again), so just a quick ride round Byford before waiting for my new fridge and washing machine to be delivered.

Tuesday Oct 29, 2013 #

8 AM

Running (School - Home) 31:46 intensity: (5 @0) + (6 @1) + (10 @2) + (52 @3) + (29:49 @4) + (44 @5) 5.56 km (5:43 / km) +23m 5:36 / km
ahr:169 max:178 shoes: Adidas Supernova Glide 3 Green

Monday Oct 28, 2013 #

6 AM

Running (Crawley) 34:29 intensity: (3:05 @0) + (34 @1) + (50 @2) + (7:19 @3) + (20:30 @4) + (2:11 @5) 6.01 km (5:44 / km) +28m 5:36 / km
ahr:169 max:233 shoes: Adidas Supernova Glide 3 Green

Friday Oct 25, 2013 #

6 AM

Running (Crawley) 29:34 intensity: (2 @1) + (26 @2) + (9:04 @3) + (20:02 @4) 5.01 km (5:54 / km) +7m 5:52 / km
ahr:163 max:171 shoes: Adidas Supernova Glide 3 Green

Wednesday Oct 23, 2013 #

1 PM

Running (Darling Downs) 23:18 intensity: (1 @1) + (16 @2) + (2:20 @3) + (20:35 @4) + (6 @5) 3.97 km (5:52 / km) +10m 5:48 / km
ahr:166 max:178 shoes: Adidas Supernova Glide 5M Blac

Last time running from old home, last time cooling the legs in the pool afterwards.

I start moving tomorrow .... hopefully.

Tuesday Oct 22, 2013 #

1 PM

Road Bike (Tonkin) 31:34 [2] 14.84 km (28.2 kph) +12m
shoes: Azzurri Forza

Monday Oct 21, 2013 #

6 AM

Running (Crawley) 16:59 intensity: (3 @0) + (1 @1) + (4 @2) + (4:40 @3) + (6:48 @4) + (5:23 @5) 3.01 km (5:38 / km) +16m 5:30 / km
ahr:169 max:181 shoes: Adidas Supernova Glide 5M Blac

Saturday Oct 19, 2013 #

Event: WARA 12hr Spring Rogaine
 
9 AM

Rogaining race (Irish Setters) 4:59:21 intensity: (4:29:42 @0) + (29:07 @1) + (32 @2) 8.36 km (35:48 / km) +295m 30:26 / km
ahr:100 max:141 shoes: Salomon XA Pro No.3 Black/Gree

Sunday Oct 13, 2013 #

10 AM

Orienteering race (JFNP) 1:13:32 intensity: (17 @0) + (26 @1) + (11:02 @2) + (17:47 @3) + (27:34 @4) + (16:26 @5) 7.19 km (10:14 / km) +266m 8:38 / km
ahr:164 max:194 shoes: Salomon XA Pro No.3 Black/Gree

Not too much running but Achilles felt fine, only major mistake was drifting a long way right heading for 3. HR was pretty high running downhill near the end, so unfit :(
1 PM

Orienteering (JFNP) 47:31 intensity: (4 @0) + (4:59 @1) + (12:41 @2) + (20:21 @3) + (9:26 @4) 2.09 km (22:47 / km) +89m 18:46 / km
ahr:150 max:175 shoes: Salomon XA Pro No.3 Black/Gree

Control collecting, made to mistake of going direct fro, my 4 back to 3 rather than going out to the track the way I ran it. Had a chat to the guy how was spraying Watsonia then headed into the impenetrable crap. Got more scratched up than I had running.

Expert Short - Splits

Thursday Oct 10, 2013 #

Note
(sick)

Still sick, getting a bit frustrating since I could be running now.

In other news, 2 weeks till settlement for my house. I better start going through 15 years of junk and carefully file my map collection (pile).

Sunday Oct 6, 2013 #

Note
(sick)

Felt like crap since Friday night, lurgy lungs and seized up shoulder and neck.

Friday Oct 4, 2013 #

5 PM

Running (Kings Park) 38:16 intensity: (25 @0) + (14:09 @1) + (14:57 @2) + (5:17 @3) + (2:28 @4) + (1:00 @5) 3.86 km (9:55 / km) +110m 8:41 / km
ahr:139 max:193 shoes: Adidas Supernova Glide 5M Blac

Short run with Andre till his calf gave out and we walked back. Could have done with some beers afterwards.

Thursday Oct 3, 2013 #

7 AM

Running (Crawley) 17:07 intensity: (6 @1) + (10 @2) + (2:37 @3) + (14:14 @4) 3.01 km (5:41 / km) +6m 5:37 / km
ahr:168 max:176 shoes: Adidas Supernova Glide 5M Blac

Nice and easy, legs feeling OK.

Tuesday Oct 1, 2013 #

3 PM

Running (Fire break) 12:35 intensity: (8:15 @0) + (1:43 @1) + (1:41 @2) + (56 @3) 2.07 km (6:04 / km) +2m 6:02 / km
ahr:98 max:151 shoes: Adidas Supernova Glide 5M Blac

Legs were a bit sore after yesterdays massive brick session, particularly in the lower quads/above the knees, whatever that is.

Tried to get the kids to ride around the firebreak whilst I ran. Sophie did one lap on her bike. Ryan said he wanted to run, with his water bottle and pretty much just walked one lap.

HRM was in its own little world with no correlation with what I was doing.
5 PM

Windtrainer (Buck Rogers) 30:03 intensity: (23 @0) + (37 @1) + (1:55 @2) + (25:15 @3) + (1:53 @4)
ahr:153 max:167 shoes: Road Bike - Giant Defy2 (I thi

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