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Training Log Archive: shanel

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Road Bike8 13:55:34 236.09(17.0/h) 379.96(27.3/h) 891
  Running8 9:51:53 60.33(9:49) 97.08(6:06) 1453
  Mtn Bike3 5:59:44 48.22(8.0/h) 77.61(12.9/h) 1166
  Windtrainer1 1:05:13 69
  Total20 30:52:24 344.64 554.65 3578
  [1-5]20 30:11:27

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Thursday Jul 27, 2017 #

5 AM

Road Bike (Commute) 1:44:10 intensity: (3:19 @0) + (44:19 @1) + (21:18 @2) + (19:10 @3) + (10:00 @4) + (6:04 @5) 46.9 km (27.0 kph) +58m
ahr:134 max:216 shoes: Road Bike - Giant Defy2 (I thi

Byford to Burswood
6 PM

Running (PTS group run) 1:04:52 intensity: (2:25 @1) + (8:16 @2) + (30:21 @3) + (17:27 @4) + (6:23 @5) 10.46 km (6:12 / km) +184m 5:42 / km
ahr:160 max:223 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Jul 26, 2017 #

5 PM

Road Bike (Commute) 1:41:57 intensity: (56:25 @1) + (4:45 @2) + (16:38 @3) + (13:13 @4) + (10:56 @5) 46.41 km (27.3 kph) +81m
ahr:120 max:206 shoes: Road Bike - Giant Defy2 (I thi

Burswood to Byford

Monday Jul 24, 2017 #

12 PM

Running long (Byford hills) 2:17:23 [3] 23.17 km (5:56 / km) +411m 5:27 / km
shoes: Hoka Stinson ATR No.1

Up the hill. A little bit of rain along the way. Ended up not having much time to do anything at home before getting the kids from school, so just kept running to school. Ended up doing a few more k's then I'd planned.
C • Nice run! 2

Sunday Jul 23, 2017 #

9 AM

Mtn Bike race (Bermuda Triangle MTBO) 3:13:27 [3] 45.73 km (14.2 kph) +521m
shoes: Merida Big Ninety Nine 1000

Was ready to start when I realised I'd left my SI tag in the car, so started a few minutes late.

I was happy to still be in contact with Dalto and Hadrein for the first half of the course. Then I kept ending up on a certain section of single track which I never wanted to be on.

And the weather was pretty special by the time I finished.

Course 1 - Splits

Saturday Jul 22, 2017 #

10 AM

Mtn Bike (MTBO) 1:06:09 [3] 11.87 km (10.8 kph) +241m
shoes: Merida Big Ninety Nine 1000

I was going OK till halfway through when I missed a turn at the western edge of the course.
1 PM

Mtn Bike (MTBO) 1:40:08 [3] 20.01 km (12.0 kph) +404m
shoes: Merida Big Ninety Nine 1000


Long - Splits

Course 1 - Splits

Thursday Jul 20, 2017 #

5 AM

Road Bike (Commute) 1:46:16 [3] 46.9 km (26.5 kph) +59m
shoes: Road Bike - Giant Defy2 (I thi

Byford to Burswood
5 PM

Running (PTS group run) 1:00:26 intensity: (1:37 @0) + (16:35 @1) + (4:14 @2) + (19:06 @3) + (7:29 @4) + (11:25 @5) 9.58 km (6:19 / km) +157m 5:50 / km
ahr:156 max:224 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Jul 19, 2017 #

5 PM

Road Bike (Commute) 1:38:02 [3] 46.53 km (28.5 kph) +170m
shoes: Road Bike - Giant Defy2 (I thi

Burswood to Byford

Tuesday Jul 18, 2017 #

9 AM

Running (Byford hills) 1:42:32 intensity: (25:45 @1) + (1:38 @2) + (38:01 @3) + (21:21 @4) + (15:47 @5) 16.67 km (6:09 / km) +396m 5:30 / km
ahr:167 max:224 shoes: Hoka Stinson ATR No.1

Monday Jul 17, 2017 #

11 AM

Windtrainer 1:05:13 intensity: (1:02 @0) + (2:37 @1) + (14:39 @2) + (29:57 @3) + (15:40 @4) + (1:18 @5) +69m
ahr:152 max:181 shoes: Road Bike - Giant Defy2 (I thi

Saturday Jul 15, 2017 #

11 AM

Running (Byford - flat) 40:34 intensity: (2:29 @1) + (5:33 @2) + (16:15 @3) + (11:58 @4) + (4:19 @5) 7.51 km (5:24 / km) +13m 5:21 / km
ahr:157 max:186 shoes: Hoka Clifton 2 No.1 Blue

Thursday Jul 13, 2017 #

5 AM

Road Bike (Commute) 1:38:19 intensity: (15:55 @1) + (1:43 @2) + (53:09 @3) + (11:48 @4) + (15:44 @5) 46.98 km (28.7 kph) +143m
ahr:177 max:224 shoes: Road Bike - Giant Defy2 (I thi

Byford to Burswood
6 PM

Running (PTS group run) 1:00:12 intensity: (3 @0) + (20:26 @1) + (23:26 @2) + (14:50 @3) + (1:27 @4) 8.55 km (7:03 / km) +136m 6:31 / km
ahr:136 max:165 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Jul 12, 2017 #

5 PM

Road Bike (Commute) 1:45:04 intensity: (5:27 @0) + (1:02:14 @1) + (15:10 @2) + (16:01 @3) + (5:47 @4) + (25 @5) 46.63 km (26.6 kph) +102m
ahr:117 max:195 shoes: Road Bike - Giant Defy2 (I thi

Burswood to Byford

New office. Still used the freeway path, need to find a nice route that's shorter eventually.

Rain settled in near Canning Bridge and bucketed down for a while along the way.

Monday Jul 10, 2017 #

7 AM

Running (Byford - flat) 1:05:55 intensity: (1:20 @0) + (42:12 @1) + (3:43 @2) + (4:45 @3) + (13:55 @4) 12.01 km (5:29 / km) +22m 5:26 / km
ahr:120 max:176 shoes: Hoka Clifton 2 No.1 Blue

Thursday Jul 6, 2017 #

5 AM

Road Bike (Commute) 1:48:53 intensity: (40:43 @1) + (11:23 @2) + (5:34 @3) + (25:31 @4) + (25:42 @5) 49.52 km (27.3 kph) +109m
ahr:144 max:183 shoes: Road Bike - Giant Defy2 (I thi

Byford to Claremont
6 PM

Running (PTS group run) 59:59 intensity: (45 @0) + (9:33 @1) + (9:27 @2) + (20:15 @3) + (17:32 @4) + (2:27 @5) 9.14 km (6:34 / km) +136m 6:07 / km
ahr:149 max:224 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Jul 5, 2017 #

5 PM

Road Bike 1:52:53 intensity: (27:24 @0) + (52:12 @1) + (1:36 @2) + (4:00 @3) + (13:47 @4) + (13:54 @5) 50.09 km (26.6 kph) +168m
ahr:110 max:216 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Byford

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