Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 28 days ending Feb 28, 2007:

activity	#	time	miles	km	+m
Foot Running	18	19:22:50	81.52	131.19	1490
Cycling (Road)	4	8:48:00	154.1	248.0	2520
Orienteering	4	4:26:00
Strength & Conditioning	3	2:35:00
Cycling (MTB)	1	1:40:00
Total	23	36:51:50	235.62	379.19	4010

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Wednesday Feb 28, 2007 #

Foot Running long 2:05:00 [3] 22.0 km (5:41 / km) +540m 5:04 / km
ahr:128 max:157 shoes: Asics 1110

Long run on trails on Bruce Ridge, Black Mtn and Aranda Hill. Nice morning, cool and wet. Running on hailstones from last nights storm all over Black Mtn, like running in snow - never seen anything like it... except snow.

Max EPOC 48ml/kg
VO2 Max 41ml/kg/min
Max Training Effect 2.4

C • hail 17

Tuesday Feb 27, 2007 #

Foot Running warm up/down 46:00 [3] 7.0 km (6:34 / km) +100m 6:08 / km
shoes: Nike Structure something

30mins warm up, recovery between ins and 13mins warm down. In the rain. Nice.

Foot Running intervals 16:00 [4] 3.69 km (4:20 / km) +80m 3:55 / km
shoes: Nike Structure something

4 x 4mins with 1min jog recovery with jani lakanen on mtb trails on Bruce Ridge. Ave hr (max): 162 (169), 171 (176), 174 (179) and 175 (179).

Max EPOC 113ml/kg
VO2 Max 50ml/kg/min
Max Training Effect 3.3

Monday Feb 26, 2007 #

Strength & Conditioning (Weights) 45:00 [3]

At ACTAS Gime.

Foot Running (Recovery) 38:00 [3]
ahr:127 max:156 shoes: Asics 1110

Easy run around O'Connor Ridge after weights.

Sunday Feb 25, 2007 #

Foot Running long 1:44:00 [3] 22.0 km (4:44 / km)
ahr:128 max:148

Easy run with bwisbey on trails in paddocks etc from Macgregor. Nice run, cool morning, slightly more red blood cells than shiraz grenache in my veins.

C • can't believe wisbey made you ... 2

Saturday Feb 24, 2007 #

Foot Running warm up/down 45:00 [3] 7.7 km (5:51 / km) +100m 5:29 / km
shoes: Nike Zoom Elite 2

22mins warm up, recovery between ints and 13mins warm down.

Foot Running hills 10:00 [4] 2.5 km (4:00 / km) +175m 2:58 / km
shoes: Nike Zoom Elite 2

5 x 2mins hills with jog down recovery on trails on Bruce Ridge. Couldnt go super quick, hr was staying pretty low this morning. Ave hr (max): 157 (166), 163 (170), 163 (171), 167 (173), 165 (172).

Max EPOC 58ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 2.5

Cycling (MTB) 1:40:00 [2]
ahr:111 max:161 shoes: SH-M120B

Real cruisy ride with Warlders and other clowns at Majura before warlderses wedding. Good fun.

Friday Feb 23, 2007 #

Cycling (Road) (tour de pete) 1:50:00 [3] 55.0 km (30.0 kph) +420m
ahr:117 max:158 shoes: SH-R130S

Fairly steady pete. espresso after but made the wrong food choice (went with the cinnamon toast) and had to watch warlders and hoggster power some an awesome looking muffin. blessed by the presence of pete himself at deli karl marxo.

Max EPOC 21ml/kg
VO2 Max 41ml/kg/min

C • tour de pete 3

Strength & Conditioning (Weights) 1:00:00 [3]

At ACTAS Gime.

Thursday Feb 22, 2007 #

Foot Running 1:01:00 [3]
ahr:129 max:147 shoes: Asics 1110

Steady run on trails in Bruce Ridge.

Wednesday Feb 21, 2007 #

Foot Running warm up/down 1:00:00 [3] 10.5 km (5:43 / km) +90m 5:29 / km
shoes: Nike Zoom Elite 2

Steady running over to Ainslie, recovery between ints and stumble home after.

Foot Running intervals 24:00 [4] 6.6 km (3:38 / km) +35m 3:33 / km
shoes: Nike Zoom Elite 2

3 x 8min tempo efforts with 2min jog recovery on trails around Ainslie. Running with bwisbey and jbradshaw. Feeling pretty terrible, sore legs and tired... Glad to have the session done. Hr ave (max): 153 (168), 163 (174), 170 (180).

Max EPOC 144ml/kg
VO2 Max 47ml/kg/min

the phone is ringing, oh my god.

Tuesday Feb 20, 2007 #

Foot Running 1:07:00 [3] 13.0 km (5:09 / km) +220m 4:45 / km
ahr:144 max:167 shoes: Asics 1110

Steady run on trails on the Ridges. Feeling ok, pushing a bit harder than usual but enjoying it, like john holmes the x-rated nigger.

Max EPOC 98ml/kg
VO2 Max 43ml/kg/min

Monday Feb 19, 2007 #

Strength & Conditioning 50:00 [2]

At ACTAS Gime. Got some plyometric exercises happnin now. Up and atom (at-dem).

Foot Running 33:00 [3]
ahr:128 max:150 shoes: Asics 1110

Steady run after weights on trails on O'Connor & N. Lyneham Ridges. Feeling ok but still tired from lack of sleep on the weekend (the fish took it from me).

Sunday Feb 18, 2007 #

Foot Running long 1:41:00 [3] 18.0 km (5:37 / km)
ahr:129 max:161 shoes: Nike Structure something

Cruisy long run from Congo to Bingi Bingi Point, running on tracks, beaches and rocky headlands. Mostly with robw, hoggster, acejase and ricko (and a few others for the first half hour or so). Great run, feeling a bit ordinary but the pace was easy and the scenery awesome...

Saturday Feb 17, 2007 #

Foot Running warm up/down 54:00 [3]
shoes: Nike Structure something

Cruising along the beach north from the democratic republic of Congo, recovery between ints then chasing cowie and a pod of dolphins back to Congo.

Foot Running intervals 8:50 [4]
shoes: Nike Structure something

8 x ~66sec intervals with approx. equal recovery (69secs). We split into 2 groups of 3: Group 1 runs out along beach (near Moruya Heads) for 30 seconds then turns to run back (into headwind!), then Group 2 does the same... and so on. Prett tough session which only got tougher.

Friday Feb 16, 2007 #

Cycling (Road) 4:15:00 [3] 125.0 km (29.4 kph) +1300m
ahr:122 max:164 shoes: SH-R130S

Rolled around the tour de pete, had some french toast and an espresso at deli marco then went around cotter-uriarra (in that order) with robw. Nice day to be out riding instead of sitting at my commo. rob and i were both impressive.

Thursday Feb 15, 2007 #

Foot Running 1:01:00 [3]
ahr:137 max:162 shoes: Asics 1110

Steady run on trails on N. Lyneham, O'Connor and Bruce Ridges. Feeling ok, slowly getting better. Still struggling though - either asthma has taken a turn for the worse or i'm still fighting the illness i had before mtb nationals...

Wednesday Feb 14, 2007 #

Foot Running 47:00 [3]
ahr:132 max:153 shoes: Nike Structure something

Steady run on trails on O'Connor & Bruce Ridges. Apparently my HRV data shows i got pretty knocked around being sick before MTB nationals and the races in NZ. i got some accumulated fatigue so i'm taking it pretty easy this week. hopefully i'll be back training next week...

Tuesday Feb 13, 2007 #

Cycling (Road) (Tour de Gus) 2:18:00 [3] 68.0 km (29.6 kph) +800m
ahr:123 max:165 shoes: SH-R130S

Usual roll around cook-coppins-uriarra-cotter-gus' cafe... this time 2 long blacks and a raisin toast. kez was soft and skipped the coffee, robw was impressive coming only for the coffee. prong was also impressive.

Max EPOC 42ml/kg
VO2 Max 42ml/kg/min

C • Europe 5

Monday Feb 12, 2007 #

Foot Running (Recovery) 55:00 [3]
ahr:125 max:147 shoes: Nike Structure something

Easy run with Jo on mtb trails through Bruce Ridge. Feeling much better, nice and cool too. Ankle is ok, just a bit stiff.

Sunday Feb 11, 2007 #

Cycling (Road) 25:00 [2]
shoes: SH-R130S

Easy ride to get rid of the travel sickness from a rough flight up to Canberra from Sydney.

Saturday Feb 10, 2007 #

Orienteering 26:00 [3]
ahr:140 max:153 shoes: Adidas Neptune

No compass tech exercise in sand dunes (Spaghetti Soup) at Woodhill. Ran good but not super fast.

Foot Running warm up/down 5:00 [2]

Orienteering race (Camp Champs) 2:00 [4]
shoes: Adidas Neptune

Started but hurt ankle right after 1st control. Real sore but nothing that will be a problem for long i think.

Orienteering 24:00 [1]

Walking some of the course after i hurt my ankle, terrain was too good to miss.

Friday Feb 9, 2007 #

Foot Running warm up/down 5:00 [2]

w/u for 1st exercise.

Orienteering 1:00:00 [3]
ahr:136 max:158 shoes: Adidas Neptune

Relocation exercise on Waireke (2005 Oceania Classic) with Jules. Some stoopid mistakes but was good training.

Orienteering 41:00 [3]
ahr:133 max:154 shoes: Adidas Neptune

Long route choice legs followed by control picking in detail at Waireke again. Feeling real tired and its a real tough area so struggled.

Thursday Feb 8, 2007 #

Foot Running warm up/down 20:00 [3]
shoes: Adidas Neptune

for 1st exercise.

Orienteering 30:00 [3]
ahr:159 max:170 shoes: Adidas Neptune

Compass exercise in sand dunes in northern part of Woodhill.

Foot Running warm up/down 24:00 [2]

for 2nd exercise

Orienteering 33:00 [3]
ahr:149 max:156 shoes: Adidas Neptune

Control picking exercise in sand dunes in northern part of Woodhill.

Foot Running (Ecmo was impressive) 45:00 [3]
ahr:135 max:163 shoes: Asics 1110

Cruisy run with a few clowns in the Waitakeres. Nice views, Ecmo was impressive.

C • ECMO 1

Wednesday Feb 7, 2007 #

Foot Running long 1:48:00 [3] 18.2 km (5:56 / km) +150m 5:42 / km
ahr:123 shoes: Asics 1110

Easy run with NSW Stinger and Prong in the Whakarewarewa Forest at Rotorua, mostly on the MTB trails but some in the redwoods. Real nice, cruisy pace but humid. Coffee after was so good i had 2.

Tuesday Feb 6, 2007 #

Orienteering race 30:00 [3]
ahr:162 max:170

Day 4 of Waitangi. Mass start loop race. Started well (besides a 180 in the start, luckily only ranb about 20m) but really struggled with my breathing and felt crap so stopped.

Orienteering 20:00 [3]

another 20mins easy running after stopping...

Note

The Waitangi 4 Days... Hopefully i've made all my dumb mistakes for the year. At Waitangi i ran a loop the wrong way, read my way from 10 to 11 when i was at 9, made a big parallel error, hit the wall, punched a wrong control, couldnt find a control, misread the map and tried to run through an uncrossable (dangerous!) marsh (water!) and had to turn back. Too early in the year to orienteer or am i just shit now?

Saturday Feb 3, 2007 #

Event: Waitangi 4 Day 2007

Thursday Feb 1, 2007 #

Note
(rest day)

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