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Training Log Archive: shanel

In the 7 days ending May 20, 2013:

activity # timemileskm+m
  Mtn Bike3 7:37:51 69.88(9.2/h) 112.46(14.7/h) 1644
  Running3 3:50:44 25.09(9:12) 40.38(5:43) 638
  Road Bike2 3:21:38 60.43(18.0/h) 97.25(28.9/h) 198
  Paddling1 45:27 3.91(5.2/h) 6.3(8.3/h) 1
  Total9 15:35:40 159.31(5:52) 256.38(3:39) 2481
  [1-5]9 14:56:21

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TuWeThFrSaSuMo

Monday May 20, 2013 #

7 AM

Running warm up/down (Kings Park) 29:46 intensity: (8 @0) + (41 @1) + (14:10 @2) + (14:47 @3) 5.35 km (5:34 / km) +57m 5:17 / km
ahr:145 max:159 shoes: Adidas Supernova Glide 5M Blac

Short, easy run.

Sunday May 19, 2013 #

Event: [MTBO] Langford Park
 
7 AM

Mtn Bike (Home - Langford Park) 1:16:05 intensity: (2:23 @0) + (6:36 @1) + (10:43 @2) + (35:19 @3) + (21:04 @4) 22.98 km (18.1 kph) +457m
ahr:152 max:174 shoes: Scott Spark 60 2011

Up Nettleton Rd with Mark, back way into Langford Park.
9 AM

Mtn Bike race (MTBO Langford Park) 3:37:49 intensity: (17:00 @0) + (45:19 @1) + (1:12:31 @2) + (1:01:26 @3) + (21:33 @4) 45.5 km (12.5 kph) +676m
ahr:141 max:174 shoes: Scott Spark 60 2011

Forgot to start my GPS until somewhere around 3, so I've added about 4km to my distance.

Lost truck loads of time with 'indistinct' 'tracks'/bush bashing, mostly to 5 and 6.

Left my gels and food in my backpack at rego, so just had one water bottle for the ride.
C • 3
C • Indistinct tracks 4

Mtn Bike (Langfrd Park - Home) 1:18:07 intensity: (1:17 @0) + (7:04 @1) + (17:36 @2) + (30:47 @3) + (21:23 @4) 23.75 km (18.2 kph) +187m
ahr:150 max:174 shoes: Scott Spark 60 2011

Managed to drag Mark back the funnish way, rather than just heading down Nettleton Rd. But we did take the easier way mostly on the old haul road/s rather than the more fun track closer to the dam.

We picked up another rider between Nettleton Rd and the pine plantation, he wanted to know how to get to Wungong Dam. I pointed him in the right direction, then he rode back to Byford with us anyway.

We pushed pretty hard on the fast tracks and convinced Mark that in the back way to Byford was more interesting than cut down Admiral Rd back to Nettleton Rd.

I was a bit indecisive finding the track down the scarp from just south of the airstrip, all the options to get down are steep and rocky and I hate them all. Might try the next one south, passing the big water tank, next time.

Long - Splits

Saturday May 18, 2013 #

Event: Whiteman Village NavDash
 

Friday May 17, 2013 #

6 AM

Road Bike (Commute) 1:37:25 intensity: (1:17 @1) + (10:38 @2) + (1:00:06 @3) + (25:24 @4) 47.86 km (29.5 kph) +86m
ahr:156 max:176 shoes: Road Bike - Giant Defy2 (I thi

Now that freeway detours are all gone it's time for Rowley Rd roadworks, looks like they're just grading the soft shoulders, be nice if they fixed up the munted, lumpy, potholed bits.
5 PM

Road Bike (Commute) 1:44:13 intensity: (23 @0) + (2:35 @1) + (45:50 @2) + (42:59 @3) + (12:26 @4) 49.39 km (28.4 kph) +112m
ahr:148 max:173 shoes: Road Bike - Giant Defy2 (I thi

Thursday May 16, 2013 #

7 AM

Paddling (Matilda Bay - Narrows) 45:27 intensity: (3:28 @0) + (13:28 @1) + (25:02 @2) + (3:29 @3) 6.3 km (8.3 kph) +1m
ahr:132 max:152 shoes: Bashed up SRS

Slight headwind to the narrows, slight tailwind back.

Felt warm enough in shorts and t-shirt whilst paddling but legs were pretty frozen sitting around at work all morning.
5 PM

Running long (King Park) 1:19:49 intensity: (20 @0) + (1:31 @1) + (8:31 @2) + (51:58 @3) + (17:29 @4) 15.02 km (5:19 / km) +215m 4:58 / km
ahr:156 max:176 shoes: Adidas Supernova Glide 5M Blac

Decided on a KP run instead of battling the traffic up to Carine for LightO.

Tried to copy Craig's 15km from Sat. with different start/finish point and going the opposite direction.

Intentionally took the Law walk instead of the sand track, unintentionally cut the corner slightly onto Fraser Ave, and cut the corner a bit more at the end of Fraser Ave.

Managed to miss the sand track leaving Synergy Parkland even though I'd gone that way last Fri morning. Finally had to stop and clear the grumbly stomache, twice. Couldn't rememeber Craig's last in and out so did my own variation, which was a smidge longer, just enough to get me to 15km.

Tried to pick up the pace a little to go under 5:00/k but had to ease off to avoid more stomache trouble. Hopefully this was a random occurance because I thought I'd worked it out by avoiding being hungry when I'm running.

Wednesday May 15, 2013 #

9 AM

Mtn Bike (Langford Park) 1:25:50 intensity: (14:00 @0) + (20:18 @1) + (23:35 @2) + (23:29 @3) + (4:07 @4) + (21 @5) 20.23 km (14.1 kph) +324m
ahr:137 max:209 shoes: Scott Spark 60 2011

C • DSQ 9

Tuesday May 14, 2013 #

10 AM

Running long (Home - hills) 2:01:09 intensity: (20 @0) + (4 @1) + (5:59 @2) + (58:39 @3) + (55:02 @4) + (1:05 @5) 20.01 km (6:03 / km) +366m 5:33 / km
ahr:160 max:180 shoes: Salomon XA Pro No.3 Black/Gree

Straight to the hills and up, most of the way to the dam short loop at the end and back. Went a bit cross country down the hill through some open bush to avoid coming down the steep, loose, rocky bit that I went up (which was a lot less loose and rocky than I've ever seen it).

Had the last 1.2 km to do in 5 mins to get 20km in 2 hrs, thought I'd go for it, got a few hundred meters before deciding it wasn't such a great idea/wasn't going to happen.

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