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Training Log Archive: Shep

In the 28 days ending Feb 28, 2009:

activity	#	time	miles	km	+m
Cycling (Road)	16	29:26:00	503.93	811.0	1000
Cycling (MTB)	11	14:51:00	31.69	51.0	750
Foot Running	5	3:15:00
Orienteering	2	1:50:00
Total	27	49:22:00	535.62	862.0	1750

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Saturday Feb 28, 2009 #

Orienteering 1:10:00 [3]
shoes: Helly Hanson

running around putting out controls at Stromlo.

thanks to all the Cockatoos that helped pick them up after the race!

C • SRF 3

Friday Feb 27, 2009 #

Cycling (Road) (Scotsman) 1:50:00 [3] 59.0 km (32.2 kph)
shoes: SH-R130S

usual ride, with sketch and neito. lots more for brekky (dappers, warlders, handsome pete, max and rob). the dirt bit is getting worse, too many clowns driving along it in 4WDs making deep corrugations.

Thursday Feb 26, 2009 #

Cycling (MTB) warm up/down 1:10:00 [3]
ahr:124 shoes: SH-M120B

ride to/from majura with some warming up and down around the crit circuit.

Cycling (MTB) race 13:00 [4]
ahr:171 max:179 shoes: SH-M120B

corc crit, last one for the year at majura. not so many guys there tonight so came 2nd, most happy cause i didn't finish too far behind brad morten. got a good start which helped cause i had clear track the whole race.

Wednesday Feb 25, 2009 #

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S

usual. still feeling terrible.

Tuesday Feb 24, 2009 #

Cycling (Road) (Commute) 1:10:00 [3] 31.0 km (26.6 kph)
shoes: SH-M120B

slow ride home, got a flat and had no toob so had to pump it, ride, pump it och så vidare.

Monday Feb 23, 2009 #

Note
(rest day)

tired. canna wait till SRF is done.

C • SRF 8

Sunday Feb 22, 2009 #

Cycling (MTB) 3:00:00 [3]
shoes: SH-M120B

cruisy ride with warlders, neito, ezy and prong in the royal national park. some bits on the road and had a bit of a debacle when trying to take a short cut (to the Woronora Dam pipeline trail) following some firefighters directions which turned out to be wrong. still good fun mostly, and had some hespresso at Fix (a roadie fag hangout) in Sutho (the Whitehorse wasn't open).

Saturday Feb 21, 2009 #

Cycling (MTB) 1:20:00 [3]
shoes: SH-M120B

cruised around a couple of laps of the mtb track at appin with warlders and neito. pretty awesome trail, defo worth a look if you're going anywhere near appin where its all appinin (http://nobmob.com/rides/appin).

C • aaaww 2

Friday Feb 20, 2009 #

Cycling (Road) (Scotsman) 1:30:00 [3] 48.0 km (32.0 kph)
shoes: SH-R130S

usual ride, beautiful morning. with handsome pete, cowie and neito the japanese white man. delish pannies and coffee at karl marx, dappers and even lazydave made an appearance.

C • $100? 2

Orienteering 40:00 [3]
shoes: New Balance 800

running around checking controls at stromlo for the orienteering race next saturday. gonna be a good one! the new map is awesome.

been a long time since i orienteered, i realised today how much i missed it. ankle felt pretty 'ken hordinary but.

Thursday Feb 19, 2009 #

Cycling (MTB) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B

ride to work on the mtb. had Fel for company for part of it even though i pretended not to recognise her and roll on past...

Cycling (MTB) warm up/down 1:00:00 [3]
shoes: SH-M120B

Cycling (MTB) race (Dert Crijt) 15:00 [4]
shoes: SH-M120B

tough race! hot, dusty and with a solid hill in it. rode ok, loving the grip the tubeless tyres are giving me. got 4th.

Wednesday Feb 18, 2009 #

Cycling (Road) (Commute) 1:30:00 [3] 45.0 km (30.0 kph)
shoes: SH-M120B

usual ride, plus going up to Cook shops and back for the R4YL Emporium opening. check it out.

Tuesday Feb 17, 2009 #

Cycling (Road) hills (Blackest of Mountains) 1:50:00 [4] 45.0 km (24.5 kph) +1000m
shoes: SH-R130S

short warm up then 4 x black mtn efforts with handsome pete and sketchy andy cowie. not going super hard tis morn, but feeling ok. dappers even made an appearance on his crutches at gus' cafe for cinnamon toast and a couple of hespressos. he a cinnamon boy good and proper.

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S

Cycling (MTB) 25:00 [3]
shoes: SH-M120B

cruising around north lyneham ridge with my FRWD gps updating the map for the summer series next week. found a few mistakes i made last year, added a few things i'd missed, a mobile phone tower and the new jumps some kids have built.

Monday Feb 16, 2009 #

Cycling (Road) (Commute) 1:00:00 [3] 32.0 km (32.0 kph)
shoes: SH-R130S

the usual ride to/from work. had to take the roadie though cause my mtb shoes (for my commuter) were still wet.

Sunday Feb 15, 2009 #

Cycling (MTB) race (Sydney 24 Hour) 48:00 [4] 14.0 km (17.5 kph) +300m
shoes: SH-M120B

The race got going again at 7.30am, we'd all got new pads from Jetblack and the Wilson brothers were keen as. My first lap was a bit cruisy and got held up all the way down through the canyon, rode it in 23.55. it was a lot slower by then, it had pissed down all night and was still raining. I had a laps rest while Nath smacked it then i rode another in 23.42.

We finished up with the win in the mens team of 6 but it cost us a lot for our chains and cassettes and brake pads etc. We got beaten by a mixed team (5 blokes and a girl) who did a couple of extra laps between us stopping and the course being closed. we saved about $80 in brake pads by sitting out those 2 laps so it was worth it.

it could have been a great race, super location by the river at Wisemans Ferry. just a shame the weather was so crap.

Cycling (MTB) warm up/down 20:00 [2]
shoes: SH-M120B

Saturday Feb 14, 2009 #

Event: Jetblack 24 Hours Sydney

Cycling (MTB) race (Sydney 24 Hour) 1:10:00 [4] 21.0 km (18.0 kph) +450m
shoes: SH-M120B

Pissing down rain...

First lap i took it pretty easy as it was my first look at the course, rode it in 22.15 which turned out to be a decent time (2nd quickest in the race and my fastest for the weekend). it got pretty muddy pretty quickly...

Second lap i rode in 22.37, bit more traffic that time and starting to turn into a bike wrecking mudbath. kinda fun besides almost having a stack getting chain suck while standing up on the pedals.

About 10mins into my third lap my brake pads had worn down to the metal so i had no brakes, going down through the canyon (nicest part of the course) i had the levers pulled right to my bars and couldn't have stopped the bike if i needed to. nearly had a stack and started thinking it was a bit ridiculous. time blew out to 24.42, really had to ride carefully without the brakes, and half of the course was just mud.

we decided to stop, the shops had run out of brake pads, our bikes were getting wrecked and it was cold and miserable. we were in the lead so it was a tough decision. luckily not too much later they closed the course with a plan to restart in the morning. we only dropped a couple of laps...

Friday Feb 13, 2009 #

Cycling (Road) (Scotsman) 2:00:00 [3] 62.0 km (31.0 kph)
shoes: SH-R130S

with handsome pete. bloody freezing tis morn, only 12 degrees. broke the rules and didnt go for coffee after.

Cycling (MTB) warm up/down 30:00 [2]
shoes: SH-M120B

Thursday Feb 12, 2009 #

Cycling (MTB) (Commuting) 1:00:00 [3]
shoes: SH-M120B

bit the bullet and bought some UST tyres today (larsen tt), they went up straight away... sweet.

Wednesday Feb 11, 2009 #

Cycling (Road) 30:00 [3] 15.0 km (30.0 kph)
shoes: SH-R130S

ride to work, heavy legs still! the slip kept me company, prob is a lot of it is too quiet to hear over that heavy breathing thats always around when i'm riding.

up late trying to get my no tubes to inflate on the mtb. goddamn. wanna have them going to try out on the weekend.

C • daddy Dave? 10

Cycling (Road) race (Critical) 1:50:00 [3] 58.0 km (31.6 kph)
shoes: SH-R130S

last race in b grade... rode out to stromlo then raced with long nick (shrunken token products team today). a breakaway went right at the start, i was up there and was real close to going with them but decided it was too early. the 3 guys in it ended up staying away, the 2 biggest teams (quon and bike culture) had guys in it so they didnt do any chasing, and no one else seemed to care. i got 3rd in the bunch sprint so was 6th over then line which puts me over 40points in the hindividual - i get bumped up to a grade next time.

Tuesday Feb 10, 2009 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: SH-M120B

planned to ride the tour de gus tis morn but was too tired. just not sleeping good at the mo. got the sydney 24 hour this weekend so prob better to do less rather than too much training this week.

Foot Running 20:00 [3]
shoes: Nike Perseus

cruise around the ridge. a few twinges on the ankle today, not feeling good at all.

C • roy 24

Monday Feb 9, 2009 #

Foot Running 1:10:00 [3]
shoes: SH-M120B

ride to work and back. tired today.

C • wot the fuck? 2

Cycling (MTB) 1:15:00 [3]
shoes: SH-M120B

smashed it around bruce ridge with dr warlders. tired legs but good fun.

Sunday Feb 8, 2009 #

Foot Running 55:00 [3]
shoes: Nike Pegasus

super run with Jo along the beach and rocky heads from kioloa to bawley point (for pannies and coffee for brekky). did 3 x 2min efforts to test out the hankle, not too bad but not good. feels good to run "fast" again. finished with a few rides on the esky lid.

Saturday Feb 7, 2009 #

Cycling (Road) 2:08:00 [3] 69.0 km (32.3 kph)
shoes: SH-R130S

ride up to lake george and back on the old roger federer highway with a big bunch of cinnamon boys. nice road (once you're on it) and it was a nice morning, pretty warm but. coffee at karl marx after as husual.

Friday Feb 6, 2009 #

Cycling (Road) (Scotsman) 1:58:00 [3] 62.0 km (31.5 kph)
shoes: SH-R130S

usual ride, but Bobby (aka Nick) Wilson had a flat before he even started and i got a flat out in redneck Gungahlin. warm morning, 23 degrees when i left home at 6.25. the deliciousness at deli marco polo was appreciated.

Cycling (Road) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-R130S

home via the tongue and groove for a couple a beers...

Thursday Feb 5, 2009 #

Cycling (MTB) 1:50:00 [3]
shoes: SH-M120B

ride to work via the dirt on mt ainslie then home via the dirt crit. needed a rest today so didnt race, just watched cooper smash everyone... cold delicious beer at tilleys on the way home.

Wednesday Feb 4, 2009 #

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S

ride to work.

Foot Running 30:00 [3]
shoes: Asics 1110

cruisy run along the river at lunchtime with a few guys from work. ankle a bit dodgy, feels real weak on anything uneven. trying to get a couple of weeks of consistent running every 2nd day before i evaluate my options... is it getting better or does it need the knife of the minitaur.

C • amputate 4

Cycling (Road) race (Road Criyt) 1:55:00 [3] 58.0 km (30.3 kph)
shoes: SH-R130S

rolled out to stromlo then raced in road crit, me and pete just trying to shelter dapre and put him in a good posi for the sprint. he was feeling crap and a group of 5 guys got a break with about 4 laps to go. me and pete started chasing them down but dapre couldnt hold our wheel. i stayed up there and crossed the line in 8th (judged it perfectly, i sat up and waited for the first guy in the bunch to come through) so i'd score points for Token but not enough so i'd get bumped up to a grade ;)

Tuesday Feb 3, 2009 #

Cycling (Road) (Tour de Gus) 2:40:00 [3] 83.0 km (31.1 kph)
shoes: SH-R130S

old school ride around uriarra-cotter-old parli house cafe debacle-gus'. with handsome pete, prosseri, dappers, nath and sketch. pete heard rumours of a $10 brekky at old parliament house, he put his neck on the line getting us there instead of gus', turns out they don't open till 9. that would only give us an hour of coffee time till we had to go to work.

got heavy legs so struggled on the hills today. too many late nights in a row i think, gonna have to have an early one soon...

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S

Monday Feb 2, 2009 #

Cycling (Road) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B

just home today...

Foot Running 20:00 [3]
shoes: Nike Pegasus

smashed it around the ridge. ankle feeling slightly better but maybe only cause its a smooth track...

Sunday Feb 1, 2009 #

Cycling (Road) 2:40:00 [3]
shoes: SH-R130S

ate some pancakes, croissant, bircher muesli and drank some coffee's at crackenback resort then rode down to jindabyne, up to perisher and back down to jindabyne for lunch. started feeling the hill after about an hour and when i was passing signs saying 1440m i remembered why. so awesome up the top, 1720m so a lot cooler... could feel it heating up as i dropped all the way back down to jindabyne.

C • long run! 3

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