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Training Log Archive: shanel

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  Orienteering2 6:23:46 23.03(16:40) 37.06(10:21) 608
  Road Bike2 3:18:10 60.04(18.2/h) 96.63(29.3/h) 257
  Running1 2:25:37 15.55(9:22) 25.03(5:49) 460
  Total5 12:07:33 98.62(7:23) 158.72(4:35) 1325
  [1-5]4 7:41:43

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Sunday Jun 9, 2013 #

10 AM

Orienteering race (Lovers Lane) 2:13:46 intensity: (15:41 @0) + (33:02 @1) + (35:23 @2) + (36:37 @3) + (12:54 @4) + (9 @5) 10.06 km (13:18 / km) +608m 10:13 / km
ahr:139 max:180


Saturday Jun 8, 2013 #

2 PM

Orienteering (Setting Dryandra MTBO) 4:10:00 [0] 27.0 km (9:16 / km)

Didn't end up getting the bike out of the car, thought it'd be easier to just drive most of it and walk run what couldn't be driven. Finished the last bits on foot in the dark.

One of the last tracks I was checking I looked down at the map to check the distance and before I new it I'd lost the track and veered off in the wrong direction, had to head back to the track I'd last come off to find the one I'd been on again, then concentrated on not loosing it again.

Wednesday Jun 5, 2013 #

8 AM

Running long (Byford - Wungong hills) 2:25:37 intensity: (9 @0) + (54 @1) + (9:20 @2) + (1:07:29 @3) + (1:03:44 @4) + (4:01 @5) 25.03 km (5:49 / km) +460m 5:20 / km
ahr:160 max:198 shoes: Salomon XA Pro No.2 Black/Gree

Legs felt good, cruised along in my own little world, not that there's anyone else out there anyway.

Dam was like a millpond, with the wake of a lone duck out on the water.

Average pace was much closer than normal to 6:00/k, so could cruise to the finish. Back a little sore towards the end so concentrated on keeping the glutes going which helped the pace a bit more.

Tuesday Jun 4, 2013 #

6 AM

Road Bike (Commute) 1:36:49 [3] 47.34 km (29.3 kph) +117m
shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Got all my warm gear on just about ready to go, then realised I'd forgotten to put my HR chest strap on. I didn't want to spend another 10 mins taking off arm warmers, vest, shirt, get bib tights down, chest strap on and everything else back on, so left it at home.

I was completely gob smacked when another cyclist blasted past as I was takingoff from the Rowley Rd/Freeway traffic lights. So I caught up once on the freeway bike path, had a short chat, then sat on his wheel till someone faster came by. First guy didn't go with him, so I went after him by myself then sat on his wheel till he turned off at the end of Roe Hwy.

Cruised through to Canning Bridge then caught a giant on a giant and sat on his wheel through to the narrows. Even got a bit of a tow through to UWA.
5 PM

Road Bike (Commute) 1:41:21 [3] 49.29 km (29.2 kph) +140m
shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Mostly had to do my own dirty work, except sitting behind an electric biek for a while through to Canning Bridge.

Some of the unsealed section of Rowley Rd from this morning was magically bitumenised during the day, then I disappeared into a cloud of dust when I hit the dirt. Fumb ducks haven't bothered doing a sealed shoulder, SJ Shire takes it ....

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