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Training Log Archive: shanel

In the 7 days ending Aug 23, 2014:

activity	#	time	miles		km		+m
Running	5	3:51:03	27.13	(8:31)	43.65	(5:18)	100
Road Bike	2	3:31:18	62.43	(17.7/h)	100.47	(28.5/h)	297
Mtn Bike	1	1:09:56	9.79	(8.4/h)	15.75	(13.5/h)	17
Total	8	8:32:17	99.34	(5:09)	159.88	(3:12)	414

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Saturday Aug 23, 2014 #

8 AM

Running tempo (Darling Downs) 1:00:01 [4] 12.21 km (4:55 / km) +11m 4:54 / km
shoes: Speedcross 3 No. 1 bright gree

False start as Paula failed to clear the kerb across the road on her bike. So took her back home and went off by myself.

Over to the old neighbourhood, had to work pretty hard for the last few k's to get 12km in under an hour. Obviously need to fit in more of these runs.

9 AM

Running warm up/down 4:39 [2] 0.82 km (5:38 / km) +1m 5:36 / km

Friday Aug 22, 2014 #

5 AM

Road Bike (Commute) 1:46:33 [3] 50.44 km (28.4 kph) +121m
shoes: Road Bike - Giant Defy2 (I thi

Got the old bike out to avoid getting the good bike all grubby after getting it serviced last week. No rain just a little wet on the road so bike didn't get too dirty afterall

4 PM

Road Bike (Commute) 1:44:45 [3] 50.04 km (28.7 kph) +176m
shoes: Road Bike - Giant Defy2 (I thi

Probably should have lubed the chain since the bike has been sitting in the garage for quite some time. Got a couple of big chain sucks and change gears was pretty dodgy, ended up sticking to one gear most of the way home.

Tuesday Aug 19, 2014 #

9 AM

Mtn Bike (Oakford trails) 1:09:56 [3] 15.75 km (13.5 kph) +17m
shoes: Scott Spark 60 2011

Round some trails with Paula

Monday Aug 18, 2014 #

8 AM

Running (School run) 12:00 [3] 2.3 km (5:13 / km) +2m 5:12 / km
shoes: Adidas SuperNova Glide 6 Blue/

Running long (Byford flats) 1:50:12 [3] 20.02 km (5:30 / km) +73m 5:24 / km
shoes: Adidas SuperNova Glide 6 Blue/

With Paula on her new bike for her first ride in many years.

A few heavy showers along the way and had to cover pretty much every corner of Byford to pad out the distance.

Sunday Aug 17, 2014 #

9 AM

Running (Short easy) 31:47 [3] 6.13 km (5:11 / km) +13m 5:08 / km
shoes: Adidas SuperNova Glide 6 Blue/

11 AM

Running (Short easy) 12:24 [3] 2.18 km (5:42 / km)
shoes: Adidas SuperNova Glide 6 Blue/

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