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Training Log Archive: shanel

In the 7 days ending May 3, 2014:

activity	#	time	miles		km		+m
Rogaining	1	12:06:32	40.26	(18:03)	64.79	(11:13)	1921
Mtn Bike	2	2:37:57	44.94	(17.1/h)	72.32	(27.5/h)	461
Running	2	28:47	3.39	(8:29)	5.46	(5:16)	22
Total	5	15:13:16	88.59	(10:19)	142.58	(6:24)	2404

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Saturday May 3, 2014 #

Event: WARA Autumn 12 hour Rogaine

9 AM

Rogaining race (Dam Busters 12hr Rogaine) 12:06:32 [3] 64.79 km (11:13 / km) +1921m 9:46 / km
shoes: Salomon XA Pro No.3 Black/Gree

C • Distance variation 2

Thursday May 1, 2014 #

6 AM

Mtn Bike (MTB commute) 1:24:29 [3] 36.35 km (25.8 kph) +221m
shoes: Scott Spark 60 2011

Took the new lakeside route then out to the beach, then the recreational path from Trigg down the coast, which was pretty crap especially around Scarborough going through carparks etc.

5 PM

Mtn Bike (MTB commute) 1:13:28 [3] 35.97 km (29.4 kph) +240m
shoes: Scott Spark 60 2011

After taking the recreational route along the bike paths again, I had the MTB really humming heading up the coast from Trigg, managed to get 2 mins ahead of par before heading inland. Good times, legs were a bit weary trying to push the pace along the lake near the end so decided to cruise and save the legs for the weekend.

Wednesday Apr 30, 2014 #

7 PM

Running (Short loosener) 19:59 [3] 4.01 km (4:59 / km) +19m 4:52 / km
shoes: Adidas SuperNova Glide 6 Blue/

Tuesday Apr 29, 2014 #

2 PM

Running (Extra short) 8:48 [3] 1.46 km (6:02 / km) +3m 5:59 / km
shoes: Adidas Supernova Glide 5M Blac

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