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Training Log Archive: shanel

In the 7 days ending Jul 24, 2017:

activity # timemileskm+m
  Mtn Bike3 5:59:44 48.22(8.0/h) 77.61(12.9/h) 1166
  Running3 5:00:21 30.71(9:47) 49.42(6:05) 964
  Road Bike2 3:24:18 58.05(17.0/h) 93.43(27.4/h) 229
  Total8 14:24:23 136.98(6:19) 220.45(3:55) 2359
  [1-5]8 14:22:46

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Monday Jul 24, 2017 #

12 PM

Running long (Byford hills) 2:17:23 [3] 23.17 km (5:56 / km) +411m 5:27 / km
shoes: Hoka Stinson ATR No.1

Up the hill. A little bit of rain along the way. Ended up not having much time to do anything at home before getting the kids from school, so just kept running to school. Ended up doing a few more k's then I'd planned.
C • Nice run! 2

Sunday Jul 23, 2017 #

9 AM

Mtn Bike race (Bermuda Triangle MTBO) 3:13:27 [3] 45.73 km (14.2 kph) +521m
shoes: Merida Big Ninety Nine 1000

Was ready to start when I realised I'd left my SI tag in the car, so started a few minutes late.

I was happy to still be in contact with Dalto and Hadrein for the first half of the course. Then I kept ending up on a certain section of single track which I never wanted to be on.

And the weather was pretty special by the time I finished.

Course 1 - Splits

Saturday Jul 22, 2017 #

10 AM

Mtn Bike (MTBO) 1:06:09 [3] 11.87 km (10.8 kph) +241m
shoes: Merida Big Ninety Nine 1000

I was going OK till halfway through when I missed a turn at the western edge of the course.
1 PM

Mtn Bike (MTBO) 1:40:08 [3] 20.01 km (12.0 kph) +404m
shoes: Merida Big Ninety Nine 1000


Long - Splits

Course 1 - Splits

Thursday Jul 20, 2017 #

5 AM

Road Bike (Commute) 1:46:16 [3] 46.9 km (26.5 kph) +59m
shoes: Road Bike - Giant Defy2 (I thi

Byford to Burswood
5 PM

Running (PTS group run) 1:00:26 intensity: (1:37 @0) + (16:35 @1) + (4:14 @2) + (19:06 @3) + (7:29 @4) + (11:25 @5) 9.58 km (6:19 / km) +157m 5:50 / km
ahr:156 max:224 shoes: Adidas SuperNova Glide 6 Blue/

Wednesday Jul 19, 2017 #

5 PM

Road Bike (Commute) 1:38:02 [3] 46.53 km (28.5 kph) +170m
shoes: Road Bike - Giant Defy2 (I thi

Burswood to Byford

Tuesday Jul 18, 2017 #

9 AM

Running (Byford hills) 1:42:32 intensity: (25:45 @1) + (1:38 @2) + (38:01 @3) + (21:21 @4) + (15:47 @5) 16.67 km (6:09 / km) +396m 5:30 / km
ahr:167 max:224 shoes: Hoka Stinson ATR No.1

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