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Training Log Archive: shanel

In the 7 days ending Jun 17, 2013:

activity # timemileskm+m
  Mtn Bike2 3:36:10 33.24(9.2/h) 53.5(14.8/h) 892
  Road Bike2 3:30:45 62.35(17.8/h) 100.35(28.6/h) 284
  Running2 1:55:16 13.09(8:48) 21.07(5:28) 121
  Paddling1 51:28 3.9(4.5/h) 6.28(7.3/h) 3
  Orienteering1 49:26 3.68(13:26) 5.92(8:21) 63
  Total8 10:43:05 116.27(5:32) 187.12(3:26) 1363
  [1-5]8 10:07:23

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Monday Jun 17, 2013 #

7 AM

Running warm up/down (Kings Park) 32:52 [3] 6.06 km (5:25 / km) +73m 5:07 / km
shoes: Adidas Supernova Glide 5M Blac

Short and easy.

Sunday Jun 16, 2013 #

Event: [MTBO] Pickering Brook
 
9 AM

Mtn Bike race (MTBO Pickering Brook) 2:18:37 [3] 34.56 km (15.0 kph) +508m
shoes: Scott Spark 60 2011

Made a couple of bad mistakes which kept letting Robin catch me after I caught him between 1 and 2. Nail in the coffin was missing the second last control.

Didn't really feel like I was riding it like a race, nav must be too crap.

Long - Splits

Saturday Jun 15, 2013 #

Event: Shenton College NavDash
 
2 PM

Orienteering race (Shenton College Long) 18:09 [3] 3.64 km (4:59 / km) +36m 4:45 / km

Took a bit of time to settle into the map with a few short legs early. Fletch caught me pretty quick tempting to try to stay with him but more sensible to watch what I was doing.

Nice course with controls tucked away out of sight.

Orienteering (Shenton College Short) 31:17 [2] 2.28 km (13:43 / km) +27m 12:57 / km

Dragged/piggy backed the kids around trying to finish before course close time.

One day I'll remember that sat arvo freeway traffic is always crap, so I might avoid turning up as late.

Long - Splits

Friday Jun 14, 2013 #

6 AM

Road Bike (Commute) 1:41:04 [3] 50.96 km (30.3 kph) +134m
shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Gentle tail wind makes for good times. Passed shorts and singlet guy around Roe Hwy and he sat on my wheel till the narrows.
C • what do you do? 9
5 PM

Road Bike (Commute) 1:49:41 [3] 49.39 km (27.0 kph) +150m
shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Gentle headwind makes for bleh. Had a couple of guys to work with till Canning Bridge. Long boring ride from there.

Thursday Jun 13, 2013 #

7 AM

Paddling (Matilda Bay - Narrows) 51:28 intensity: (29:17 @0) + (16:22 @1) + (4:39 @2) + (1:00 @3) + (8 @4) + (2 @5) 6.28 km (7.3 kph) +3m
ahr:102 max:186 shoes: Bashed up SRS

5 PM

Note

Was going to do a KP run rather than battle the traffic to lightO, but realised I didn't put any shorts in my bag and I don't even have wet shorts from paddling this morning since I wore my wetsuit.

Wednesday Jun 12, 2013 #

9 AM

Mtn Bike (Langford Park) 1:17:33 intensity: (6:17 @0) + (17:51 @1) + (23:06 @2) + (22:00 @3) + (8:19 @4) 18.94 km (14.7 kph) +384m
ahr:140 max:171 shoes: Scott Spark 60 2011

Chilly morning, warmed up to 13 degrees on the way home. There was actually a couple of other people out there and I saw one of the twice, so busy.

Tuesday Jun 11, 2013 #

11 AM

Running long (Byford flat) 1:22:24 intensity: (8 @0) + (12 @1) + (1:01 @2) + (58:34 @3) + (22:29 @4) 15.01 km (5:29 / km) +48m 5:24 / km
ahr:159 max:172 shoes: Salomon XA Pro No.2 Black/Gree

I'd planned to do 20km today, but it was pretty cold and windy when I dropped the kids off, then I faffed too much so just went for 15km instead, still chilly with the wind.

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