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Training Log Archive: shanel

In the 7 days ending Jan 11, 2014:

activity # timemileskm+m
  Road Bike4 6:00:07 108.56(18.1/h) 174.71(29.1/h) 1027
  Running3 2:23:47 16.08(8:57) 25.87(5:33) 195
  Hiking1 2:20:19 9.22(15:13) 14.83(9:28) 224
  Paddling1 1:00:35 5.02(5.0/h) 8.08(8.0/h) 6
  Total9 11:44:48 138.87(5:05) 223.49(3:09) 1452
  [1-5]9 10:41:45

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SuMoTuWeThFrSa

Saturday Jan 11, 2014 #

5 AM

Hiking 2:20:19 intensity: (57:05 @0) + (1:08:59 @1) + (13:14 @2) + (1:01 @3) 14.83 km (9:28 / km) +224m 8:48 / km
ahr:119 max:152

Friday Jan 10, 2014 #

6 AM

Running (Bold park loop) 52:55 intensity: (12 @0) + (41 @1) + (1:18 @2) + (40:09 @3) + (10:35 @4) 9.82 km (5:23 / km) +125m 5:04 / km
ahr:157 max:172

Round Andrews Bold Park loop, pity to go all the way round the outside and miss all the trails.

Thursday Jan 9, 2014 #

6 AM

Road Bike (Commute) 1:19:20 intensity: (3:30 @0) + (3:19 @1) + (6:00 @2) + (34:25 @3) + (32:06 @4) 36.23 km (27.4 kph) +304m
ahr:155 max:175 shoes: Azzurri Forza

5 PM

Road Bike (Commute) 1:49:08 intensity: (38 @0) + (1:30 @1) + (47:00 @2) + (49:59 @3) + (9:39 @4) + (22 @5) 50.02 km (27.5 kph) +217m
ahr:149 max:180 shoes: Azzurri Forza

Wednesday Jan 8, 2014 #

6 AM

Road Bike (Commute) 1:40:51 intensity: (19 @0) + (11 @1) + (2:27 @2) + (53:19 @3) + (44:01 @4) + (34 @5) 51.96 km (30.9 kph) +172m
ahr:161 max:195 shoes: Azzurri Forza

5 PM

Road Bike (Commute) 1:10:48 intensity: (15 @1) + (4:51 @2) + (10:14 @3) + (49:29 @4) + (5:59 @5) 36.51 km (30.9 kph) +334m
ahr:167 max:183 shoes: Azzurri Forza

Tuesday Jan 7, 2014 #

7 AM

Running (Plod) 1:00:30 intensity: (6 @0) + (40 @1) + (2:01 @2) + (26:10 @3) + (31:33 @4) 10.57 km (5:43 / km) +28m 5:39 / km
ahr:160 max:171 shoes: Adidas Supernova Glide 5M Blac

Calf still a bit sore but not getting worse at plod pace. Grrr.

Monday Jan 6, 2014 #

9 AM

Paddling (Gero) 1:00:35 intensity: (1:04 @0) + (47:59 @1) + (11:32 @2) 8.08 km (8.0 kph) +6m
ahr:127 max:138 shoes: Bashed up SRS

Cruisey paddle to start getting some k's into the arms.

Bit of fun paddling with the kids afterwards and letting the niece and nephew have a go as well ... and swimming after the nephew to help him get back on.

Sunday Jan 5, 2014 #

7 AM

Running (Short and easy) 30:22 intensity: (9 @0) + (3 @1) + (22 @2) + (26:33 @3) + (3:15 @4) 5.48 km (5:32 / km) +42m 5:20 / km
ahr:156 max:170 shoes: Adidas Supernova Glide 5M Blac

Calf has still been sore since Wednesday nights run, so just did a short easy to test it out. Still sore but not too bad. Went past a sea eagle sitting on a little sand dune on the way out and still there on the way back.

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