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Training Log Archive: shanel

In the 7 days ending Sep 27, 2014:

activity	#	time	miles		km		+m
Running	5	4:55:43	27.22	(10:52)	43.8	(6:45)	616
Road Bike	2	3:18:40	62.47	(18.9/h)	100.53	(30.4/h)	342
Total	7	8:14:23	89.68	(5:31)	144.33	(3:26)	958

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Friday Sep 26, 2014 #

5 AM

Road Bike (Commute) 1:46:16 [3] 50.45 km (28.5 kph) +172m
shoes: Bashed up SRS

Byford to Claremont

Legs were once again feeling pretty lethargic, stopped going round the end of Roe Hwy to see if the brakes were rubbing again, nope just paranoid and looking for an excuse. Not really anyone to help along the way, someone went past along the drag strip and I went with him for a little while before letting him go.

5 PM

Road Bike (Commute) 1:32:24 [3] 50.08 km (32.5 kph) +170m
shoes: Azzurri Forza

Claremont to Byford

Hulk smash. Smash, smash, smash.

Oh except when Broad smashed Hulk, tried to catch him after he smashed past but wasn't closing the gap fast enough to get him before I would have blown up. Probably a slight blow up anyway as my speed eased up for a while or maybe just out of the tailwind.

Extra hard smash, smash, smash down Tonkin path.

Fastest commute ever? Probably most favourable tailwind ever, but no help along the way.

Tuesday Sep 23, 2014 #

7 AM

Running (School run) 33:38 [2] 2.95 km (11:24 / km)
shoes: Speedcross 3 No. 1 bright gree

8 AM

Running long (Byford - hills) 2:50:29 [3] 27.0 km (6:19 / km) +560m 5:43 / km
shoes: Speedcross 3 No. 1 bright gree

Was originally going to do 20km but figured I mot not have time for 30km next week since it'll be school holidays then. So planned on 20-30km.

Legs were stuck in plod mode from the start so slow out to the hills and abs/diaphragm(?) still weren't feeling great. Headed up the hill and decided if I was going to be slow I might as well go up a crappy steep hill rather than my normal way, then went exploring a bit more. Ended up on the stupid dead end around a fence line but at least knew this time it's just a short bush bash to another track.

The exploring must have made me feel better cause I was then settled into the run and pretty much got through what I planned.

2 PM

Running (walk home) 20:22 [1] 1.12 km (18:13 / km) +9m 17:31 / km
shoes: Adidas SuperNova Glide 6 Blue/

Left calf was sore when i started to run home from school with the kids, i think on the outside of the gastro, just a little sharp pain a few times when i went to run, was fine walking.

Monday Sep 22, 2014 #

8 AM

Running (School run) 6:57 [2] 0.89 km (7:50 / km)
shoes: Adidas SuperNova Glide 6 Blue/

Running (Byford - flat) 54:15 [3] 10.06 km (5:24 / km) +40m 5:17 / km
shoes: Adidas SuperNova Glide 6 Blue/

Cruisey run, but upper abs were feeling tight from around halfway, think that's what really hurt me towards the end at Nanga, couldn't breath deep then, might be from all the hip flexor stretching in the last week. Tried to keep the abs relaxed for the rest of the run.

2 PM

Running (School run) 10:02 [3] 1.78 km (5:37 / km) +7m 5:31 / km
shoes: Adidas SuperNova Glide 6 Blue/

Longer way home with the kids. Sophie has a new bike, so a bit faster. And Ryan smashed it towards the end which pushed me to max. speed (and he still has to wait a couple more days for his new bike). Might be able to make the ride/run home a bit longer soon and turn it into a speed session.

Sunday Sep 21, 2014 #

Event: FootO - Marginata

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