Training Log Archive: ShepIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Cycling (Road) (Tour de Roger) 1:40:00 [3] 49.0 km (29.4 kph)
ahr:118 max:148 shoes: SH-R130S
Alrighty, then ... picture this if you will.
10 to 2 AM, X, Yogi DMT, and a box of Krispy Kremes,
in my "need to know" pose, just outside of Area 51
Contemplating the whole "chosen people" thingy
when a flaming stealth banana split the sky
like one would hope but never really expect
to see in a place like this.
Cutting right angle donuts on a dime
and stopping right at my Birkenstocks,
and me yelping...
Holy fucking shit!
Then the X-Files being,
Looking like some kind of blue-green Jackie Chan
with Isabella Rossellini lips, and breath that reeked of
vanilla Chig Champa
Did a slow-mo Matrix descent
Outta the butt end of the banana vessel
And hovered above my bug-eyes, my gaping jaw,
and my sweaty L. Ron Hubbard upper lip,
and all I could think was:
"I hope Uncle Martin here doesn't notice
that I pissed my fuckin' pants."
So light in his way,
Like an apparition, that
He had me crying out,
"Fuck me
It's gotta be
the Deadhead Chemistry
The blotter got right on top of me
Got me seein' E-motherfuckin'-T!"
And after calming me down
with some orange slices
and some fetal spooning,
E.T. revealed to me his singular purpose.
He said, "You are the Chosen One,
the One who will deliver the message.
A message of hope for those who choose to hear it
and a warning for those who do not."
Me. The Chosen One?
They chose me!!!
And I didn't even graduate from fuckin' high school.
10 to 2 AM, X, Yogi DMT, and a box of Krispy Kremes,
in my "need to know" pose, just outside of Area 51
Contemplating the whole "chosen people" thingy
when a flaming stealth banana split the sky
like one would hope but never really expect
to see in a place like this.
Cutting right angle donuts on a dime
and stopping right at my Birkenstocks,
and me yelping...
Holy fucking shit!
Then the X-Files being,
Looking like some kind of blue-green Jackie Chan
with Isabella Rossellini lips, and breath that reeked of
vanilla Chig Champa
Did a slow-mo Matrix descent
Outta the butt end of the banana vessel
And hovered above my bug-eyes, my gaping jaw,
and my sweaty L. Ron Hubbard upper lip,
and all I could think was:
"I hope Uncle Martin here doesn't notice
that I pissed my fuckin' pants."
So light in his way,
Like an apparition, that
He had me crying out,
"Fuck me
It's gotta be
the Deadhead Chemistry
The blotter got right on top of me
Got me seein' E-motherfuckin'-T!"
And after calming me down
with some orange slices
and some fetal spooning,
E.T. revealed to me his singular purpose.
He said, "You are the Chosen One,
the One who will deliver the message.
A message of hope for those who choose to hear it
and a warning for those who do not."
Me. The Chosen One?
They chose me!!!
And I didn't even graduate from fuckin' high school.
Strength & Conditioning (Weights) 1:00:00 [3]
at ACTAS, incl run there and back. finished off with some powerbar protein drink then a monteiths pilsener. mmm.
Thursday Feb 28, 2008 #
Foot Running warm up/down 38:00 [3]
shoes: New Balance 790
Nurse: Excuse me, doctor, do you have a moment?
Doctor: A moment? What's the question?
Nurse: More of a situation, a gentleman in Exam 3.
Doctor: What's the problem?
Nurse: That is the problem: we're not sure.
Doctor: You've got the chart?
Nurse: Right here.
Doctor: Hmm... not much here, is there?
Nurse: No doctor, no obvious physical trauma, vitals are stable.
Doctor: Name?
Nurse: No sir.
Doctor: Did someone drop him off, maybe we can speak to them? Let's get some background on this fellow.
Nurse: No ID, nothing, and he won't speak to anybody.
Doctor: Well, let's say hello.
Doctor: Good morning, I'm Dr. Watson. How are you today? How are you today? Look son, you're in a safe place, we want to help you, in whatever way we can. But you need to talk to us, we can't help you otherwise. Now, what's happened? Tell me everything.
Doctor: A moment? What's the question?
Nurse: More of a situation, a gentleman in Exam 3.
Doctor: What's the problem?
Nurse: That is the problem: we're not sure.
Doctor: You've got the chart?
Nurse: Right here.
Doctor: Hmm... not much here, is there?
Nurse: No doctor, no obvious physical trauma, vitals are stable.
Doctor: Name?
Nurse: No sir.
Doctor: Did someone drop him off, maybe we can speak to them? Let's get some background on this fellow.
Nurse: No ID, nothing, and he won't speak to anybody.
Doctor: Well, let's say hello.
Doctor: Good morning, I'm Dr. Watson. How are you today? How are you today? Look son, you're in a safe place, we want to help you, in whatever way we can. But you need to talk to us, we can't help you otherwise. Now, what's happened? Tell me everything.
Foot Running tempo 30:00 [4]
shoes: New Balance 790
2 x 15min tempo efforts in the forest on Bruce Ridge and Black Mtn, with a 5min jog in between. All good, bit dizzy at the start but otherwise running ok, until jo saw me and shouted out then when i looked around i ran into a tree... like on catching features.
Wednesday Feb 27, 2008 #
Foot Running long 1:33:00 [4]
ahr:142 max:165 shoes: Nike Pegasus
started off putting out controls for the summer series race at north lyneham, which worked out at a good 20minute warm up. then ran a solid hour, ave hr 149, on singletracks on bruce ridge, and a short cool down at the end. feeling quite good. as i write this all the giant beans are falling out of my toasted sandwich.
"This man and his army are praying in their fortresses making guns of steeples
Insurgence of people the messiah's an immigrant detained at the border
Severed from his trinity, his wife, and his daughter
America the beautiful, nappy headed hoedown
Lynchburg throwdown
It seems our favorite past-time has become our most feared future
Technology has failed us. Gunshots by computer" - Saul Williams
"This man and his army are praying in their fortresses making guns of steeples
Insurgence of people the messiah's an immigrant detained at the border
Severed from his trinity, his wife, and his daughter
America the beautiful, nappy headed hoedown
Lynchburg throwdown
It seems our favorite past-time has become our most feared future
Technology has failed us. Gunshots by computer" - Saul Williams
Tuesday Feb 26, 2008 #
Foot Running warm up/down 30:00 [3]
shoes: Nike Zoom Elite 4
"this House notes with sadness the 14th anniversary of the death of Bill Hicks, on 26th February 1994, at the age of 32; recalls his assertion that his words would be a bullet in the heart of consumerism, capitalism and the American Dream; and mourns the passing of one of the few people who may be mentioned as being worth of inclusion with Lenny Bruce in any list of unflinching and painfully honest political philosophers."
Foot Running intervals (Fartlek) 26:00 [4]
ahr:160 max:180 shoes: Nike Zoom Elite 4
2 x 12mins fartlek with Wisbey around Southwell Park, with 2min jog in between. Alternating the lead every 2mins, the leader sets the pace. tough session, but some lavazza got me through it.
the sea urchin foot is fine - i spent an hour under the operating room lights of dr JLA with her tweezers and a needle getting the last of the spines out.
the sea urchin foot is fine - i spent an hour under the operating room lights of dr JLA with her tweezers and a needle getting the last of the spines out.
Strength & Conditioning (Weights) 1:00:00 [2]
at ACTAS, incl. run there and back.
Monday Feb 25, 2008 #
Foot Running (Recovery) 40:00 [2]
ahr:120 max:137 shoes: Nike Perseus
Easy run with Jo on O'Connor and Bruce Ridges. Feelking tired...
Countdown to the Anniversary of the death of Bill Hicks Day 10:
"On June 16, 1993 I was diagnosed with having liver cancer that had spread from the pancreas. One of life's weirdest and worst jokes imaginable. I'd been making such progress recently in my attitude, my career and realizing my dreams that it just stood me on my head for a while. 'Why me!' I would cry out, and 'Why now!?'
Well, I know now there may never be any answers to those particular questions, but maybe in telling a little about myself, we can find some other answers to other questions. That might help our way down our own particular paths, towards realizing my dream of New Hope and New Happiness." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 10:
"On June 16, 1993 I was diagnosed with having liver cancer that had spread from the pancreas. One of life's weirdest and worst jokes imaginable. I'd been making such progress recently in my attitude, my career and realizing my dreams that it just stood me on my head for a while. 'Why me!' I would cry out, and 'Why now!?'
Well, I know now there may never be any answers to those particular questions, but maybe in telling a little about myself, we can find some other answers to other questions. That might help our way down our own particular paths, towards realizing my dream of New Hope and New Happiness." - Bill Hicks
Sunday Feb 24, 2008 #
Foot Running long 2:02:00 [4]
ahr:137 max:161 (injured) shoes: Nike Pegasus
Pretty solid run in the arvo on tracks on Bruce Ridge and Black Mtn. Nice cool afternoon, really enjoyed this run. it helped having the mp3 player on random with lateralus, salival, anema, anonymous, year zero, Y34RZ3R0R3M1X3D, down on the upside, v is for vagina, elect the dead and eat me drink me. although the remix of the great destroyer never came up.
i updated the bruce ridge map on tuesday and its already out of date again...
the urchine spine foot was pretty sore but tolerable, hopefully it wont stop me having a hard week of training this week.
Countdown to the Anniversary of the death of Bill Hicks Day 9:
"I'm a heavy smoker. I go through two lighters a day." - Bill Hicks
i updated the bruce ridge map on tuesday and its already out of date again...
the urchine spine foot was pretty sore but tolerable, hopefully it wont stop me having a hard week of training this week.
Countdown to the Anniversary of the death of Bill Hicks Day 9:
"I'm a heavy smoker. I go through two lighters a day." - Bill Hicks
Saturday Feb 23, 2008 #
Foot Running warm up/down 35:00 [3]
shoes: Nike Pegasus
Countdown to the Anniversary of the death of Bill Hicks Day 8:
"Children are smarter than any of us. Know how I know that? I don't know one child with a full time job and children." - Bill Hicks
"Children are smarter than any of us. Know how I know that? I don't know one child with a full time job and children." - Bill Hicks
Foot Running intervals 33:00 [4]
ahr:164 max:177 shoes: Nike Pegasus
Running down at Bawley Point. Ints were mostly on the road, with a bit at the end on the beach. Ran 6 x 3min solid efforts with a 1.5min jog recovery, then 6 x 30secs efforts with 30secs jog recovery. pushed it pretty hard and felt pretty spent at the end.
then i powered down a coke and went fishing and when a wave came in and washed over my feet it took one of my thongs with it. i stepped over to grab it before it got washed out to sea and stepped into a small rockpool and onto a sea urchin and got a right foot full of spines. sweet. i also ended up in the water in the rockpool, and got a left ankle full of another sea urchins spines. i was close to getting on funniest home videos, if only warlders had a camera.
then i powered down a coke and went fishing and when a wave came in and washed over my feet it took one of my thongs with it. i stepped over to grab it before it got washed out to sea and stepped into a small rockpool and onto a sea urchin and got a right foot full of spines. sweet. i also ended up in the water in the rockpool, and got a left ankle full of another sea urchins spines. i was close to getting on funniest home videos, if only warlders had a camera.
Friday Feb 22, 2008 #
Cycling (Road) (Tour de Roger) 2:08:00 [3] 63.0 km (29.5 kph)
shoes: SH-R130S
usual ride up the roger federal highway. pancakes and espresso at karl marx was awesome.
Countdown to the Anniversary of the death of Bill Hicks Day 7:
"People in the United Kingdom and outside the United States share my bemusement with the United States that America doesn't share with itself." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 7:
"People in the United Kingdom and outside the United States share my bemusement with the United States that America doesn't share with itself." - Bill Hicks
Strength & Conditioning (Weights) 50:00 [3]
at ACTAS, including jog there and back.
Thursday Feb 21, 2008 #
Foot Running warm up/down 38:00 [3]
shoes: New Balance 790
Countdown to the Anniversary of the death of Bill Hicks Day 6:
"Your denial is beneath you, and thanks to the use of hallucinogenic drugs, I see through you." - Bill Hicks
"Your denial is beneath you, and thanks to the use of hallucinogenic drugs, I see through you." - Bill Hicks
Orienteering tempo 22:00 [4] ***
shoes: New Balance 790
Test ran a course at North Lyneham for the Summer Series next week. Ran steady but not flat out, good fun.
Wednesday Feb 20, 2008 #
Foot Running long 1:22:00 [3]
ahr:133 max:170 shoes: Nike Pegasus
Early run with Bevan on Bruce Ridge and Black Mtn. Too early for me, my legs were heavy as.
Countdown to the Anniversary of the death of Bill Hicks Day 5:
"Music is a great energizer. It's a language everybody knows." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 5:
"Music is a great energizer. It's a language everybody knows." - Bill Hicks
Cycling (Road) (Road Crit) 1:40:00 [3] 49.0 km (29.4 kph)
shoes: SH-R130S
Easy ride out to Stromlo with handsome pete then raced the crit, 18mins + 2 laps tonight. my legs were pretty heavy... it was a messy race, but we hung around near the back again and tried moving up near the end of the race. dapre cant score any more points or he'll get moved up to a grade so he did some work for pete and i. i tried to get pete on my wheel half way around the last lap but for some reason he went around me and then dropped off... coming around the last corner i was 2nd wheel and so i thought i'd better have a go, but since i'm an ordinary sprinter i only managed to hold onto 7th. some clown chopped me right before the line, his bars knocked mine and nearly knocked me off... i abused him then the race commisaire did the same ;) won $8 for token products team kitty, sweet.
Tuesday Feb 19, 2008 #
Orienteering 50:00 [3]
shoes: Nike Perseus
Easy running putting out and picking up controls on Bruce Ridge for a group of Formula Ford racing drivers at the AIS. My cold has come back so i'm not feeling real great - planned to do ints today but i'm gonna take it a bit easy and try and get healthy...
Countdown to the Anniversary of the death of Bill Hicks Day 4:
"We are the facilitators of our own creative evolution." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 4:
"We are the facilitators of our own creative evolution." - Bill Hicks
Monday Feb 18, 2008 #
Foot Running 55:00 [3] 9.5 km (5:47 / km) +135m 5:24 / km
ahr:131 max:150
Cruise around singletracks on Bruce Ridge. Finished up at the gym.
Max EPOC 42ml/kg
VO2 Max 32ml/kg/min
Max Training Effect 3.1
Countdown to the Anniversary of the death of Bill Hicks Day 3:
"Women priests. Great, great. Now there's priests of both sexes I don't listen to." - Bill Hicks
Max EPOC 42ml/kg
VO2 Max 32ml/kg/min
Max Training Effect 3.1
Countdown to the Anniversary of the death of Bill Hicks Day 3:
"Women priests. Great, great. Now there's priests of both sexes I don't listen to." - Bill Hicks
Strength & Conditioning (Weights) 45:00 [3]
At ACTAS with the ACTAS Orienteering Squad (Jo).
Sunday Feb 17, 2008 #
Foot Running long 1:47:00 [3]
ahr:133 max:173 shoes: Nike Pegasus
Cockatoos run at Majura/Ainslie. Pretty easy pace but ran hard up Mt Ainslie and did a 15min tempo effort at the end. still feeling my cold a bit but the legs are ok.
Countdown to the Anniversary of the death of Bill Hicks Day 2:
"If you're so pro-life, do me a favour: don't lock arms and block medical clinics. If you're so pro-life, lock arms and block cemeteries." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 2:
"If you're so pro-life, do me a favour: don't lock arms and block medical clinics. If you're so pro-life, lock arms and block cemeteries." - Bill Hicks
Saturday Feb 16, 2008 #
Foot Running warm up/down 30:00 [3]
shoes: New Balance 790
Orienteering race 30:00 [4]
shoes: New Balance 790
Big Foot Sprints in Sydney. Ran the qualification at UTS Lindfield, ran pretty good, some little mistakes and didnt run super quick but was pretty happy, 15.20 or so, about 2mins in front of andyhill. Then the final was at Lindfield Wier, not an awesome area unfortunately... Chasing start so i went out first and started running to the last control. Luckily andy had no idea i was going the wrong way so he did the same... ran 14.10, stayed in front and won a block of cadbury, mmm.
Countdown to the Anniversary of the death of Bill Hicks Day 1:
"Today a young man on acid realized that all matter is merely energy condensed to a slow vibration, that we are all one consciousness experiencing itself subjectively, there is no such thing as death, life is only a dream, and we are the imagination of ourselves." - Bill Hicks
Countdown to the Anniversary of the death of Bill Hicks Day 1:
"Today a young man on acid realized that all matter is merely energy condensed to a slow vibration, that we are all one consciousness experiencing itself subjectively, there is no such thing as death, life is only a dream, and we are the imagination of ourselves." - Bill Hicks
Friday Feb 15, 2008 #
Cycling (Road) (Tour de Roger) 1:45:00 [3] 55.0 km (31.4 kph)
ahr:122 shoes: SH-R130S
up the old roger federal hwy with robw, prosseri, kez and handsome pete. good cough-e and cinnamon toast at deli karl marx after. got freezing sitting there but. defo feeling better but a bit weak, especially on the hills.
"Think for yourself. Question authority. Throughout human history, as our species has faced the frightening, terrorizing fact that we do not know who we are, or where we're going in this ocean of chaos, it has been the authorities: the political, the religious, the educational authorities, who have attempted to comfort us by giving us order, rules, regulations. Informing, forming in our minds their view of reality. To think for yourself you must question authority and learn how to put yourself in a state of vulnerable open-mindedness -- chaotic, confused vulnerability to inform yourself. Think for yourself. Question authority."
"Think for yourself. Question authority. Throughout human history, as our species has faced the frightening, terrorizing fact that we do not know who we are, or where we're going in this ocean of chaos, it has been the authorities: the political, the religious, the educational authorities, who have attempted to comfort us by giving us order, rules, regulations. Informing, forming in our minds their view of reality. To think for yourself you must question authority and learn how to put yourself in a state of vulnerable open-mindedness -- chaotic, confused vulnerability to inform yourself. Think for yourself. Question authority."
Thursday Feb 14, 2008 #
Foot Running 1:02:00 [3]
ahr:133 max:153 shoes: Nike Pegasus
cruisy run with bjesus on trails on north lyneham & bruce ridges. feeling heaps better, prob start training again now...
Wednesday Feb 13, 2008 #
Note
(rest day)
got a bit of a cold so taking it easy...
Monday Feb 11, 2008 #
Note
(rest day)
travelling home from NZ, 11 hours from our hotel in Auckland to home in Canberra. most of it was awesome fun.
Sunday Feb 10, 2008 #
Orienteering race 1:00:00 [3] ****
(injured) shoes: VJ Panther
started the race pretty slowly, my heel was real painful and i'd heard it was difficult in the beginning... then wasted a lot of time, like everyone else, trying to find the wrongly placed 1st control in the fern jungle. then battled around with more dodgy controls and taking route choices through green and felled areas not shown on the map... my heel just got too painful so i pulled out. lucky for me and the bushrangers (ned kelly and frankie gardiner didnt finish either) the race was so dodgy the results arent counting anyway.
Saturday Feb 9, 2008 #
Foot Running warm up/down 20:00 [2]
shoes: VJ Panther
Orienteering race 34:15 [4] *****
(injured) shoes: VJ Panther
Test Match at Woodhill. Started real good, wasnt moving super quick but going along ok. had a bit of a lead at about half way i think but then i caught carsten and everything starting going wrong, for both of us... made heaps of mistakes, lost at least 3 mins all up on 3 controls and just struggled home after. unfortunately the end of the course was just running, dont know why they didnt use all the awesome forest there...
Friday Feb 8, 2008 #
Foot Running 31:00 [3]
shoes: Nike Pegasus
easy run with the bushrangers along the beach/coast at Orewa. finished with 4 x 30sec ints with 2min jog recovery. got smashed by keely (frankie gardiner), matt p (ned kelly), simon (mad dog morgan) and olly (little jackie).
Thursday Feb 7, 2008 #
Note
(rest day)
black water rafting with the bushrangers at waitomo caves... awesome.
Wednesday Feb 6, 2008 #
Foot Running warm up/down 20:00 [2]
Orienteering race 1:13:00 [4] *****
ahr:162 max:174 shoes: VJ Panther
test match at aramiro. started fast and held it together until about the half way point where we had a spectator control and map change. then started getting real messy and didnt push that hard, but avoided the big mistakes and finished with a solid result.
Tuesday Feb 5, 2008 #
Foot Running warm up/down 15:00 [2]
Orienteering race 57:55 [4] ****
ahr:163 max:172 shoes: VJ Panther
loops race at kairangi. planned to just cruise this, i didnt think i'd last the week running everything hard. lost a bit of time early and dropped about 100m behind simon and ross, and ran most of the course with carsten and mark lawson with that gap in front of us. i messed up the 3rd last with a dumb mistake so dropped a minute or so on ross and simon but held the others off for 3rd...
Monday Feb 4, 2008 #
Foot Running warm up/down 20:00 [2]
Orienteering race 15:00 [3]
ahr:169 max:178 shoes: Nike Waffle XC
Test Match Sprint in Waikato University. Ran good, lost confidence on the way to the first and punched the girls control but only lost a few seconds. got slowed down a bit in the end trying to pass kez and karl - i'd catch them then lose time as they punched the single SI unit mounted in a spring. i just couldnt get in front to punch before them...
Foot Running 30:00 [2]
shoes: Nike Pegasus
easy jog towards huka falls in taupo with some of the bushrangers team.
Sunday Feb 3, 2008 #
Foot Running 10:00 [2]
short warm up, virtually no warm down...
Orienteering race 48:00 [4] ****
ahr:156 max:174 shoes: VJ Panther
actually late saturday night, or 00:08 Sunday morning. Katoa Po (all night) relays, in team Zap Brannigan with Rooey and Mace. Unfortunately Mace's bettery went flat and she lost time coming back to swap it for a new one so we were a bit off the pace. ran ok, a couple of hesitations and small misses and didt run that hard but enjoyed it.
Foot Running warm up/down 10:00 [2]
Orienteering race 52:00 [4] *****
ahr:159 max:171 shoes: Nike Waffle XC
chasing start race at kairangi, decided to take it a bit easy so i could have a real crack at the sprint on monday. missed early on anyway and ended up cruising around with ashmore and bryn. good area and great course, wrong shoes!
Saturday Feb 2, 2008 #
Event: Waitangi Summer Carnival
Orienteering race 27:00 [4] ****
ahr:172 max:180 shoes: VJ Panther
middle distance at the airport in taupo, in an open area with lots of contour details. quite hot, ran hard for the 1st half but then really eased off. made one mistake running straight then realizing i couldnt get through a solid wall of green and had to run right around. fun area and course.
Foot Running warm up/down 10:00 [2]
Friday Feb 1, 2008 #
Note
(rest day)
travelling to NZ.