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Training Log Archive: shanel

In the 7 days ending May 25, 2013:

activity # timemileskm+m
  Hiking1 9:35:11 28.36(20:17) 45.64(12:36) 1406
  Mtn Bike2 6:12:01 57.31(9.2/h) 92.23(14.9/h) 1320
  Running3 4:16:16 28.52(8:59) 45.9(5:35) 741
  Road Bike2 3:22:17 59.88(17.8/h) 96.36(28.6/h) 180
  Paddling1 48:55 4.24(5.2/h) 6.82(8.4/h) 1
  Total9 24:14:40 178.3(8:10) 286.95(5:04) 3648
  [1-5]9 23:49:27

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SuMoTuWeThFrSa

Friday May 24, 2013 #

5 AM

Road Bike (Commute) 1:40:14 intensity: (9 @0) + (2:37 @1) + (40:46 @2) + (43:35 @3) + (12:07 @4) + (1:00 @5) 48.01 km (28.7 kph) +80m
ahr:149 max:181

Darling Downs to Claremont

Tried to take it easy for big brick part 1a. Someone was just in front of me when I got to the freeway, so I smashed it through to Russell Rd, just about to get on his wheel and the bastard stopped for tea and scones at the underpass.

Couple of guys went past just after Parry Ave, so I sat on they're wheel till they stopped for tea and scones at Cranford Ave. So I cruised by myself for a while, eventually they went past again after Canning Bridge, so I sat on their wheel till the far side of the narrows.

Cruised from there.
C • they're/their 3
4 PM

Road Bike (Commute) 1:42:03 intensity: (43 @0) + (1:18 @1) + (36:06 @2) + (54:37 @3) + (9:05 @4) + (14 @5) 48.35 km (28.4 kph) +100m
ahr:150 max:189

Claremont to Darling Downs

Tried to take it easy for big brick part 1b. Along the drag strip someone come up fast behind me, then sat on my wheel for a fair while whilst I plodded along doing 30kph, then whilst I was day dreaming he smashed past at 40kph so I hauled arse to get on his wheel. He continued this pattern with everyone else we caught.
7 PM

Hiking (Canning R - Mt Cooke) 9:35:11 intensity: (8:59:53 @1) + (35:18 @2) 45.64 km (12:36 / km) +1406m 10:55 / km
ahr:106 max:142

Thursday May 23, 2013 #

7 AM

Paddling (Matilda Bay - Heathcote) 48:55 intensity: (2:00 @0) + (28:45 @1) + (18:10 @2) 6.82 km (8.4 kph) +1m
ahr:128 max:140 shoes: Bashed up SRS

Standard relaxing morning paddle with the whole river to myself, enjoying the tranquility. Can't wait for 10 days of the same come Sept.
C • Ten days 6
5 PM

Running long (King Park) 1:14:39 intensity: (1:14 @0) + (2:12 @1) + (3:36 @2) + (24:00 @3) + (41:46 @4) + (1:51 @5) 15.02 km (4:58 / km) +216m 4:38 / km
ahr:161 max:217 shoes: Adidas Supernova Glide 5M Blac

Another go at Craig's 15k, bit closer to the original this time, only variations were intentional.

Stomach was slightly unhappy from 5km but managed to avoid it getting bad this time, mainly started getting worse each time I picked up the pace. So didn't push too hard till the last couple of k's then went hard to get under 5:00/k

Another comfortable run, sustainable pace all the way.
C • cliff? 3

Running warm up/down (Matilda Bay) 3:07 intensity: (2:23 @2) + (44 @3) 0.51 km (6:06 / km) +4m 5:52 / km
ahr:144 max:151 shoes: Adidas Supernova Glide 5M Blac

Tuesday May 21, 2013 #

8 AM

Running long (Byford - Wungong hills) 2:28:44 intensity: (19 @0) + (1:59 @1) + (23:01 @2) + (1:15:57 @3) + (47:28 @4) 25.02 km (5:57 / km) +464m 5:26 / km
ahr:156 max:172 shoes: Salomon XA Pro No.2 Black/Gree

Started from school to get going quicker, save faff time and be a bit closer to the hills. Straight up and headed to the north end of the dam so I could follow the track south and see where it goes. Turns out it doesn't really go anywhere, which now I think of it, I already knew. Track turned into a barely perceptible path, mainly distinguished because a trail bike had been through there.

Looped back and was hoping to find the best way ever down the scarp but took a wrong turn on the way down and ended back on the track we'd come down on Sun.

Picked up the pace for the last 5km to get the average under 6:00/k. Comfortable throughout even at the end.

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

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