Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 29 days ending Feb 29, 2012:

activity	#	time	miles	km	+m
Foot Running	22	21:39:30	102.77	165.4	2185
Cycling (MTB)	6	4:13:47	10.56	17.0	405
Orienteering	6	3:31:00	7.95	12.8	670
Cycling (Commuter)	6	2:45:00
Cycling (CX)	2	40:00
Total	38	32:49:17	121.29	195.2	3260

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Wednesday Feb 29, 2012 #

8 AM

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

rolled in to work, still wet.

4 PM

Foot Running warm up/down 40:00 [3]
shoes: Nike Free Run Plus

run to the orienteering at black mtn peninsular from work. hit the wall and got some real bad dizzys.

5 PM

Orienteering race (Twilight Series) 14:20 [4]
shoes: Adidas Swoop

at Black Mountain Peninsular. felt pretty ordinary, ran steady and didn't miss anything really, although could have been a bit smoother. fun course and p!ssing down rain.

Tuesday Feb 28, 2012 #

4 PM

Foot Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Free Run Plus

warm up and warm down along the beach, warm up heading north and warm down heading south (out and back) from west beach.

Foot Running tempo 30:00 [4] 7.8 km (3:51 / km)
ahr:155 max:172 shoes: Nike Free Run Plus

did 3 x 8 min efforts with 3 mins jog recovery. first 1.5 was heading south along the beach then turned up the torrens river and headed inland and finished the last 1.5 on the bike path along the river (which hactually kinda looks like a river atm). running steady but not super hard.

EPOC 132ml/kg
TE 3.5

Monday Feb 27, 2012 #

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

to work and back, dropped off and picked up roy at wattle each way...

Sunday Feb 26, 2012 #

8 AM

Foot Running long 2:03:00 [3] 26.6 km (4:37 / km) +250m 4:25 / km
ahr:138 max:157 shoes: NB 814

steady run with bwisbey. ran up ginninderra drive to meet him then did similar to last week: lake g - gossan hill - bruce ridge - black mtn - aranda - gossan hill - lake g - black pepper. mmm, scones.

EPOC 74ml/kg
TE 2.9

C • The pace! 2

Saturday Feb 25, 2012 #

9 AM

Foot Running warm up/down 15:00 [3]
shoes: Helly Hanson

short warm up, jog between the trainings and a very short warm down.

Orienteering 45:00 [3] +280m
ahr:142 shoes: Helly Hanson

canberra cockatoos training - middle distance course set by GrantM on majura west (and east). went ok except for on the hillside of ambiguity, where nothing ever makes any sense.

Orienteering 15:00 [3] +60m
ahr:143 shoes: Helly Hanson

control picking on a 1:5000 print of majura westish, again planned by GrantM. good stuff.

Friday Feb 24, 2012 #

7 AM

Foot Running (Commute) 46:00 [3] 9.9 km (4:39 / km) +90m 4:27 / km
ahr:137 max:162 shoes: NB 814

cruised in to work. had to run with a bag.

EPOC 59ml/kg
TE 2.6

Thursday Feb 23, 2012 #

6 PM

Foot Running 32:00 [3]
shoes: Brooks Adrenaline GTS

home alone with roy for a coupla days so no chance for a solo man run so took roy out in the chariot. we just cruised around bikepaths over towards mitchell for a bit. roy kept asking "what's that noise dad", its me breathing roy :)

Wednesday Feb 22, 2012 #

3 PM

Orienteering 42:00 [3] 7.3 km (5:45 / km) +60m 5:32 / km
ahr:120 max:148 shoes: Helly Hanson

putting controls out for the twilight series at stromlo forest park.

EPOC 21ml/kg
TE 1.8

Tuesday Feb 21, 2012 #

7 PM

Foot Running 38:00 [3]
shoes: Nike Free Run Plus

cruised around north lyno and oconnor ridges in the semi dark. meant to run tis morn, but forgot to pack my running gear...

Monday Feb 20, 2012 #

Note
(rest day)

kinda needed a rest. still had a (massive) lamington today though.

Sunday Feb 19, 2012 #

7 AM

Foot Running long 2:00:00 [3] 24.5 km (4:54 / km) +235m 4:40 / km
ahr:132 max:155 shoes: NB 814

cruisy long run, went up ginninderra drive to meet wisbey then back around the lake, up through gossan hill, bruce ridge, black mountain around aranda and gossan hill again finishing up at black pepper by the lake. feeling a bit tired. probably need to eat and drink more blue.

EPOC 36ml/kg
TE 2.2

Saturday Feb 18, 2012 #

9 AM

Foot Running warm up/down 35:00 [3]

warm up, some jogging/walking between ints and warm down.

Orienteering intervals 26:00 [4]

Orienteering intervals at UC planned by the Black Cockatoos Fatrat and lazydave. All 4-6 mins (3.50, 3.40, 4.10, 6.10, 3.20, 5.00), some mass start, some at 10-15 sec intervals. good fun, but felt slow...

EPOC 68ml/kg
TE 2.8

Friday Feb 17, 2012 #

7 AM

Foot Running warm up/down 39:00 [3] 7.85 km (4:58 / km)
ahr:139 shoes: Brooks Adrenaline GTS

20 mins warm up and the rest warm down.

Foot Running intervals 30:00 [3] 7.05 km (4:15 / km)
ahr:146 max:161 shoes: Brooks Adrenaline GTS

tried to knock out a classic 3 x 8mins with 3 mins jog recovery session on the run to work from lancefield. felt ok running but my hr was really low. raining and cold, very different from the rest of the week!

EPOC 106ml/kg
TE 3.3

Thursday Feb 16, 2012 #

6 PM

Foot Running 1:12:00 [3] 14.9 km (4:50 / km) +130m 4:38 / km
ahr:131 shoes: Brooks Adrenaline GTS

same run as the last 2 days. this time i got the dizzys at about the 3km mark. struggled along in a daze to romsey where luckily my colleague who had my bag in his car had stopped to get us pizzas for dinner. i grabbed some cash out of my bag and bought a blue powerade and a kit kat chunky. got me home. just in time for pizza and beer too, nice.

EPOC 29ml/kg
TE 2.0

C • diet 5

Wednesday Feb 15, 2012 #

4 PM

Foot Running 1:08:00 [3] 14.9 km (4:34 / km) +130m 4:22 / km
ahr:147 max:158 shoes: Brooks Adrenaline GTS

did the run back to lancefield from monegeetta again. not as hot as yestie (or maybe just drank more water today, or beers last night).

EPOC 167ml/kg
TE 3.9

C • You get about 2

Tuesday Feb 14, 2012 #

5 PM

Foot Running 1:09:30 [3] 14.9 km (4:40 / km) +130m 4:28 / km
ahr:140 max:151 shoes: Brooks Adrenaline GTS

ran from monegeetta to lancefield, along the rough rough grass as far from the road i could get without having to cross fences into paddocks. from romsey to lancefield there's a good gravel bike path which was great for running. hit the wall a couple of times, and came good again for most of them. hot.

EPOC 88ml/kg
TE 3.1

Monday Feb 13, 2012 #

5 PM

Foot Running intervals 17:00 [3]
ahr:127 shoes: Nike Free Run Plus

Foot Running intervals 29:00 [4]
ahr:151 max:166 shoes: Nike Free Run Plus

running at the historic woodlands reserve or somn near melbourne airps. did 10 x 2mins efforts with 1min jog recovery. felt ok but just couldn't get that HR up.

EPOC 107ml/kg
TE 3.3

Sunday Feb 12, 2012 #

3 PM

Foot Running (Recovery) 1:01:00 [3] +160m
ahr:130 max:152 shoes: NB 814

easy cruise around the ridges. feeling reasonable except for a dodgy back i reckon from carrying a camelbak yestie. got to tilleys for a beer at 50mins then jogged home with jo and roy on and in the bike and trailer respectively.

EPOC 43ml/kg
TE 2.3

Saturday Feb 11, 2012 #

8 AM

Foot Running long 2:59:00 [3] 31.0 km (5:46 / km) +1060m 4:56 / km
shoes: Brooks Adrenaline GTS

laurel camp - tidbinbilla - camels toe - laurel camp with craney, acejase, robw and devil. real nice run, lots of up (which i like) but also lots of down (which i don't like). great view from the camels hump. ate lots of snakes up there, then we saw a snake, it kinda looked dead cause it was so cold but i wasn't gonna do any more than ask him if he was dead... sneaky little fellows they are.

C • the devils 1

Friday Feb 10, 2012 #

8 AM

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

in to work. then over to get the car from jo after.

Thursday Feb 9, 2012 #

8 AM

Foot Running (Commute) 45:00 [3]
ahr:142 max:152 shoes: Asics GEL-1150

steady run in to work.

EPOC 78ml/kg
TE 3.0

Wednesday Feb 8, 2012 #

8 AM

Cycling (CX) (Commute) 20:00 [3]
shoes: Mavic Razor

in to work.

5 PM

Cycling (CX) (Commute) 20:00 [3]
shoes: Mavic Razor

up to the orienteering after work.

6 PM

Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Twilight Series) 34:00 [4]
ahr:160 max:168 shoes: Inov8 Xtalon 212 (2)

at Aranda Hill. legs still felt like jelly after the mtb race last weekend! struggled around, got made quite a few mistakes too, including a big one on the last control. no good today, and got smashed by craney and robw.

EPOC 164ml/kg
TE 3.9

Tuesday Feb 7, 2012 #

7 AM

Foot Running (Commute) 50:00 [3]
shoes: Asics GEL-1150

another struggle, this time in to work. one of those runs where the mind wanders... this time i accidentally proved that god exists (i normally try to prove the opposite). here it is: has anyone ever seen a baby seagull or seagull nest? i never have, not in the wild or on attenborough etc; therefore they must have been created by god; therefore god must exist.

i thought i was pushing the limits of a "proof" but then i did some googling to see what is accepted on creationist websites and i dare say my "proof" doesn't need the "s. here's my current favourite as explanation of why the "layers of the Earth’s surface contain different fossils ... The worldwide flood described in the Bible ... would kill all the animals (except for some that normally live in water) and most of the vegetation. Without land to break up the tides, all water movement would become very turbulent, mixing the different sizes and species together with trees and other vegetation. Whatever happened to sink to the bottom first would be covered first with the earth and silt stirred up during the flood. Those plants and animals that sank later would be buried in the higher layers." amazing.

C • Hard to argue 9

4 PM

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

ride home, picked up roy at wattle on the way.

Monday Feb 6, 2012 #

8 AM

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

ride to work, dropped roy off at wattle on the way in. feels like ages since we've done this.

5 PM

Foot Running (Commute) 50:00 [3]
ahr:134 max:147 shoes: Nike Free 7.0

world record slow run home from work. struggle town.

EPOC 45ml/kg
TE 2.3

Saturday Feb 4, 2012 #

7 AM

Cycling (MTB) 30:00 [3]
shoes: Mavic Razor

rolled down to the start with the cinnamon boys.

10 AM

Cycling (MTB) race (Gravity 12 Hour: Lap 1) 42:30 [5] +135m
shoes: Mavic Razor

first lap, was pretty rusty (i aint raced the mtb for a long time) and only got a quick look at the track last night so it was a bit messy. kept trying to ride hard but always went too far into the red and had to back off. was absolutely wrecked by the end, after less than 45mins of racing! had some food, coffee, coke and a swim with roy in the river (plus skimming lots of rocks) which helped...

2 PM

Cycling (MTB) (Gravity 12 Hour: Lap 2) 43:18 [3] +135m
ahr:162 max:173 shoes: Mavic Razor

super hot for this one. really struggled - i'm sure not in racing shape! dropped the pace quite a lot which meant i rode a lot smoother and so the time wasn't tooo much slower than the first one.

EPOC 215ml/kg
TE 4.4

7 PM

Cycling (MTB) race (Gravity 12 Hour: Lap 3) 42:59 [5] 17.0 km (23.7 kph) +135m
shoes: Mavic Razor

10 PM

Cycling (MTB) (Andy Hill Ride) 25:00 [3]
shoes: Mavic Razor

struggle back up to Prosseri's from the brewery with Handsome Pete, Young Pete and Sketchy Cow. Nice evening for a ride, and awesome to not be racing...

Friday Feb 3, 2012 #

7 PM

Cycling (MTB) 1:10:00 [3]
shoes: Mavic Razor

cruised down to the gravity track and did most of a lap with Handsome Pete. it got darkish so we finished with the lights on.

Thursday Feb 2, 2012 #

7 AM

Foot Running 46:00 [3]
ahr:134 max:154 shoes: Nike Free 7.0

cruise in to work. a bit tight and sore from last nights efforts.

EPOC 74ml/kg
TE 2.9

Wednesday Feb 1, 2012 #

8 AM

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

ride in to work.

5 PM

Foot Running warm up/down 20:00 [3]
shoes: Nike Free 7.0

jog to the orienteering from work, and a short jog after.

Orienteering race (Twilight Series) 34:40 [4] 5.5 km (6:18 / km) +270m 5:04 / km
ahr:158 max:170 shoes: Inov8 Xtalon 212

At Remembrance Park. GOt smashed by Craney. I wonder if thats cause he trains?

EPOC 168ml/kg
TE 3.9

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