Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Jun 30, 2006:

activity

time

miles

Foot Running

19:40:00

Orienteering

10:26:10

8.7

14.0

Cycling (MTB)

4:25:00

Running

2:12:00

Strength & Conditioning

45:00

Total

37:28:10

8.7

14.0

averages - rhr:41

4:00

0:00

» now

Friday Jun 30, 2006 #

Foot Running (Recovery) 30:00 [2]
(sick) shoes: Nike Zoom Elite

Easy run on small trails and bare rock up on Safjället, with the sun shining. Perfect. Shame i've got a cold... Legs are feeling pretty good but.

Thursday Jun 29, 2006 #

Foot Running warm up/down 35:00 [2]
ahr:125 shoes: Nike Zoom Elite

Running in forest, open bare rock and small trails up on Safjället before and after intervals.

C • Electric fences 2

Foot Running intervals 34:00 [4]
max:176 shoes: Nike Zoom Elite

6 x 4 min efforts with 2 mins recovery on elljusspår on Safjället. Hr ave (max): -- (164), 158 (168), 153 (170), 157 (170), 157 (172), 165 (176). Still not feeling 100% but running was going well. Knee seems pretty good, whoever did the maths with the 25mg voltarens was a genius.

Wednesday Jun 28, 2006 #

Foot Running (Troy Run) 35:00 [2]
ahr:122 shoes: Nike Zoom Elite

Easy run on trails on Ängårdsberget with Hanna, cold and raining. Getting a cold, knee feeling pretty bad too. I think i'm gonna stay home today and go see the Frenchmen down the road for some hespresso and a brioche.

C • Knee 1

Foot Running long 1:45:00 [2]
ahr:120 max:156 shoes: Nike Zoom Elite

Cruisy run on cycle paths and trails in Delsjösområde for 1st hour then on Safjället with PatMac. Feeling ok, still think i'm getting sick.

C • rest up 2

Tuesday Jun 27, 2006 #

Foot Running warm up/down 27:00 [2]
shoes: VJ Twister 1

Orienteering intervals (Tennis OL) 53:00 [4] ****
ahr:149 max:175 shoes: VJ Twister 1

6 short courses on Finnsjön (where the Swedes systematically drowned all the Finns in Västergötland during WWII), in pairs and a 20 seconds headstart is the equivalent of serving (got the advantage). First to the finish (of the interval) gets the win, 1 point if you serve but 2 points if you break serve. Werner o Werner got me in the end, dodgy last control did it ;) Smashed my knee on a rock in the first int, not feeling too good, apparently taking 2 x 25mg (OTC) Voltarens is the equivalent of 1 x 50mg (prescription only) so I think I'll have two from my stash.

Monday Jun 26, 2006 #

Note

Rest Day. Watched some cheating little fuckers fuck us out of the World Cup at the Dancin Dingo. Thats why i hate football, they're actors not athletes. Can't wait for the Tour de France to start, first over the line wins, no dependence on gay fuck referees. A real sport.

C • yeh!!! 4

Sunday Jun 25, 2006 #

Foot Running warm up/down 12:00 [2]
shoes: VJ Twister 1

Jogging to/from start out at Gingsjön.

Orienteering 1:16:29 [3] ****
ahr:140 max:178 shoes: VJ Twister 1

GMOK training at Ginghsjön. Not feeling greát, legs a bit heavy. Pretty tough terrain, lots of green, tussocks, trimmings and felled areas. Took it reasonably easy, but still have to fight to get anywhere in Gothenburg terrain... Finished with a swim in the lake, for some reason the water was cold.

Foot Running (Recovery) 59:00 [2]
ahr:114 max:144 shoes: Nike Zoom Elite

Easy run with Per Åke Bligård on trails around Safjället. Checking out the view and some olden days ruins. Feeling better by the end but glad to get back to a cold Staropramen.

Saturday Jun 24, 2006 #

Orienteering 1:05:00 [3] ****
ahr:123 max:150 shoes: VJ Twister 1

Ran a course on Ängabobladet with Pilblad. Talking moire than looking at the map. Some nice forest out there. Thanks to Andy Andersson for putting out the tapes!

Foot Running (Recovery) 35:00 [2]
ahr:122 max:147 shoes: Nike Zoom Elite

Steady run around the Elljusspår at Mölndals Safjället. Feeling a bit tired and full of food, too many bbq's, midsommartårta and beers.

Friday Jun 23, 2006 #

Foot Running warm up/down 18:00 [2]
ahr:111 shoes: VJ Twister 1

Jogging to start of Midsommartrofen and cool down afterwards.

Orienteering 30:07 [4] ****
ahr:156 max:187 shoes: VJ Twister 1

Midsommartrofen on Ängabobladet at Alingsås. Handicap start. In drizzling rain i started a couple of minutes behind multiple JWOC medallist and 2006 Tiomila 2nd place getter Håkan Petersson, and 45 seconds before 2006 Elitserien winner Jonas Pilblad. The tricky course planned by Johan Greger Larsson wound its way through open forest, felled areas and detailed track networks to finish with some short legs by the lake in Alingsås. The 3 of us fought side by side until catching the girls and the battle began for real. We all split with around 1km to go, clever JGL gaffling in place to make the finish times at equal as possible. Pilblad and i came back together and fought it out through the final few short legs until a risky straight route choice cost me some time in some young birch tress and Pilblad got a few meters on me. The girls had significantly shorter than us in the end and Åsa Hällqvist came through with the goods in the end, Pilblad 2nd and i was a few seconds more behind in 5th. Awesome fun!

Finished up with some potatoes, strawberries and chocolate cake and watched the Swedes dance around their pole celebrating a typical (except that it was raining) Aussie winter day.

Foot Running (Aerobic) 1:02:00 [3]
ahr:123 max:141 shoes: Nike Zoom Elite

Steady run around the lake at Alingsås and on some single tracks in the forest. Was feeling that 2nd bit of cake, but it was so nice!

Thursday Jun 22, 2006 #

Foot Running 48:00 [3]
ahr:115 max:136 shoes: Nike Zoom Elite

Easy running on trails around Mölndal Safjället with AP and Hanna. Feeling pretty good, much better than last night anyway. Staropramen fixed up what ails me.

Cycling (MTB) 25:00 [2]

Ride down to Sisjön for GMOK training.

Foot Running warm up/down 17:00 [2]
shoes: VJ Twister 1

Jogging to/from start at Sisjön.

Orienteering 48:22 [3] ****
ahr:140 max:165 shoes: VJ Twister 1

Middle distance course at Sisjön, shadowing junior (John Beach aka Johan Strand). Good fun, nice terrain with open, detailed hill tops and crappy marshy forest in between. Ran through some forest which was burnt a few days ago, cant believe anything can burn here...

Wednesday Jun 21, 2006 #

Foot Running warm up/down 55:00 [2]
ahr:115 shoes: VJ Twister 1

Steady running from AP & Hannas to Ängårdsbergen for GMOK training.

Orienteering (Contours Only) 13:00 [3] ****
ahr:122 max:145 shoes: VJ Twister 1

Technical training on contours only map. Started out well but after about 10mins i hit the wall completely. Dizzy and shaky etc, could barely stand up... had to sit down on a rock until i could walk then jog home. the coffee machine at Chalmers was broken.

C • Coffee 2

Tuesday Jun 20, 2006 #

Foot Running warm up/down 30:00 [3]
ahr:115 shoes: VJ Twister 1

Jogging from GMOK clubhouse to some "nice forest" in Skatås.

Foot Running intervals 29:00 [4]
ahr:139 max:178 shoes: VJ Twister 1

10 x 2mins/1min recovery terrain foot running intervals around a short loop at Skatås with GMOK guys. Taking it a bit easy for the first few then started to wind it up a bit. Feeling pretty good.

Sunday Jun 18, 2006 #

Foot Running 20:00 [2]
shoes: Nike Zoom Elite

Jog (at 3.30am) from accommodation up to Jukola Center. Coffee, red bull, power bar + gel, then warmed up again for last leg of Jukola...

Orienteering race (Jukola) 1:36:11 [5] ***** 14.0 km (6:52 / km)
ahr:169 max:181 shoes: VJ Panther

Last leg for Göteborg Majorna OK. Tough terrain, fairly physical, lots of green and some hills. Real technical on the hill tops, small knolls and marshes and bare rock. Unfortunately some of the guys had some ordinary races so I went out in 44th. Ran pretty well, started out with Jamie Stevenson and Mats Troeng. Didnt see Mats but ran with Jamie for a while till we had a long leg on a road and i couldnt keep up. Ran a few legs with some chatty Finnish guy (who even offered me a gel at one stage) until we had different splits. Coming out of the 5th last control with barely 1km to go i was in 34th place and i saw Jamie, Mats and Kramov (who i'd passed in some tricky green) coming into the dog-leg (course was full of cross-overs too). could i hang on with 2 world champions hunting me down? No. The 2nd last control was up on a rocky hill and trying to outrun two of the fastest guys in the world down to the last control was not something i would put any $$ on... i made a small (maybe 2mins) mistake in the same green area the other guys missed so i reckon i needed to be clean through there to stay ahead of them into the finish. Maybe at WOC...

C • WOC 4

Saturday Jun 17, 2006 #

Event: Jukola

Orienteering 56:00 [3] *****
ahr:130 max:164 shoes: VJ Twister 1

Ran a course on a Jukola training map. Ran some legs hard, mostly just cruising though. Nice forest, and a real nice (warm) day.

Friday Jun 16, 2006 #

Orienteering (Tech) 53:00 [3] ****
ahr:130 max:155 shoes: VJ Twister 1

Easy running around a course on Lunsen with Rob and Hammer. Nice day, nice forest, sweet sweet coffee after...

Thursday Jun 15, 2006 #

Foot Running warm up/down 20:00 [2]
shoes: VJ Twister 1

Jogging around Djurgarden.

Orienteering race (Sprint) 15:13 [3] ***
ahr:162 max:168 shoes: VJ Twister 1

Steady run in Stockholm City Cup final in Djurgården. Feeling quite good, not pushing just trying to get the feel for orienteering again. 2mins behind Novikov which i was happy with given how slowly i was running. Good fun. Felt real sick after the train trip from Gothenburg, a kanelbulle and coffee fixed me up good but not 100%.

Foot Running (Andy Hill Run) 20:00 [2]
shoes: Nike Zoom Elite

Easy run from Uppsala station to Robs. Rob rode the whole way with the brakes on so he should be putting it in his AP log. The beer i had after the race stayed down which was good i suppose.

C • were you naked 2

Wednesday Jun 14, 2006 #

Foot Running warm up/down 17:00 [2]
shoes: VJ Twister 1

Running up to map and back.

Orienteering 37:00 [3]
ahr:126 max:148 shoes: VJ Twister 1

Easy running around a course on Mölndal Safjället. Typical Gothenburg terrain - i wanted a cruisy run but the forest needs you to be aggressive and tough which i wasnt... Legs are still a bit heavy from the trip over here, i wonder how they'd feel after a business class trip?

C • fresh as a daisy, feels like I... 1

Tuesday Jun 13, 2006 #

Foot Running (Recovery) 38:00 [2]
ahr:116 max:137 shoes: Nike Zoom Elite

Easy run on trails at Skatas with GMOK clowns. Watched them pump out some intervals while I stretched and pretended i'd flown all the way from some mystical paradise some 16000kms away. Jukola team meeting afterwards didnt have beer which pissed me off.

Monday Jun 12, 2006 #

Note

Travelling to Gothenburg. Planned to have a jog in the gym at Singapore but the plane was late... Got on the plane to Amsterdam with Japan leading 1-0 and only 15 minutes to go. Spent 12 hours thinking we were out already. When i landed in Holland there was a text from Jo saying we got them 3-1. Awesome!

C • the flight 5

Sunday Jun 11, 2006 #

Orienteering 48 [3]
ahr:135 shoes: VJ Twister 1

Steady running around course at Sparrow Hill, set by the legendary Cockatoos Coach Frogga. Good fun.

Orienteering intervals 29:00 [4]
shoes: VJ Twister 1

10 x 2min/1min intervals in middle section of course. ave hr (max): 159 (169), 161 (174), 163 (171), 157 (166), 153 (165),154 (171), 154 (171), 160, (172), 159 (170), 165 (172), 156 (169).

Saturday Jun 10, 2006 #

Foot Running (Aerobic) 1:01:00 [2]
ahr:127 max:154 shoes: Nike Structure something

Steady run around single tracks on Bruce Ridge. Cold and raining...

Friday Jun 9, 2006 #

Foot Running warm up/down 42:00 [2]
ahr:125 shoes: Nike Zoom Elite

Jogging to/from Bruce Ridge.

Foot Running intervals 15:00 [4]
shoes: Nike Zoom Elite

8 x 1min firm efforts with 1 min recovery on single tracks on Bruce Ridge (which apparently is better training for running in terrain than running in terrain [Ecmo 1998]). Ave hr (max): 121 (151), 142 (158), 143 (160), 138 (159), 150 (161), 153 (169), 146 (165), 149 (165). What's interesting is my ave hr for the recovery was mostly higher than the effort... eg my ave hr for the 1st effort was only 121 (max 151) and the following recovery was 140 (max 152) - must be big big turbo to have that much lag! what the f*ck is going on there candyman?

C • Turbo 3

Thursday Jun 8, 2006 #

Foot Running (Recovery) 47:00 [2]
ahr:124 max:146 shoes: Nike Zoom Elite

Easy run with headlamp on single tracks on Bruce Ridge. Just winding down the training leading up to the trip to Europe for Jukola. Found a floater - a new single track with the ends in the forest, obviously work in progress... another one to try out on the mtb, but its gonna have to wait until after woc.

Wednesday Jun 7, 2006 #

Foot Running warm up/down 16:00 [2]
shoes: Nike Zoom Elite

Orienteering intervals 53:00 [3]
max:162 shoes: Nike Zoom Elite

Canberra Cockatoos Intervals planned by Frogga in Reid and Civic. 13.00 (ave hr 135), 7.00 (ave hr 149), 7.00 (ave hr 151), 8.00 (ave hr 140) and 7.00 (ave hr 146). Trying to keep the session aerobic and not too hard, tough when you gotta run fast enough to stay ahead of the drug lords in the alleys where Frogga put all them controls...

Tuesday Jun 6, 2006 #

Foot Running (Recovery) 22:00 [2]
ahr:116 max:131 shoes: Nike Zoom Elite

Troy style morning run. Too cold for ints but wanted to earn a coffee at Gus' so went for a jog...

Foot Running warm up/down 41:00 [2]
ahr:124 shoes: Nike Zoom Elite

Running from uni up to Majura & back for ints...

Foot Running intervals (Tempo) 24:00 [4]
shoes: Nike Zoom Elite

9 x 2mins with 45secs recovery on firetrails and single tracks on Ainslie/Majura. hr ave (max): 138 (159), 150 (165), 153 (169), 158 (168), 160 (171), 164 (173), 162 (173), 163 (173), 164 (175). Feeling "hunger flat" in the beginning but much better towards the end. Calves getting a bit sore but.

Monday Jun 5, 2006 #

Foot Running (Recovery) 46:00 [2]
ahr:124 max:146 shoes: Nike Zoom Elite

Steady run with headlamp through North Lyneham, O'Connor and Bruce Ridges. Finished up at the gime for some stretching and core (mountaineering) stability exercises (20 mins).

Sunday Jun 4, 2006 #

Cycling (MTB) 4:00:00 [3]
ahr:130 max:167 shoes: SH-M120B

Ride up Federal Hwy and down Sutton Rd to CORC Race at Kowen, then raced (1hr49mins, hr ave 151 max 167). Didnt ride real hard, just hang around behind Warlders. Rode the last (of 6) laps hard to try and take him but i'd cruised the 2nd last a bit too easily and the gap was too big... Rode home (well, to Tilleys) back down the Highway.

C • hung around a bit too far back... 2

Saturday Jun 3, 2006 #

Foot Running long 2:00:00 [3]
ahr:128 max:163 rhr:41 shoes: Nike Pegasus

Steady terrain run though Bruce Ridge, over Black Mtn and up Dairy Farmers Hill then home through Cork Oaks and Black Mtn/Bruce Ridge. Feeling ok, hit the wall a bit but pushed through it and came out good. Stick to the tracks out at Greenhills...

Friday Jun 2, 2006 #

Running warm up/down 54:00 [2]
ahr:128 shoes: Nike Structure something

Running from uni up to Majura.

Running intervals 33:00 [4]
shoes: Nike Structure something

5 x 5 mins tempo intervals with 2 mins jog recovery on trails on Majura. ave hr (max hr): 156 (169), 161 (168), 161 (171), 163 (174), 160 (178). Feeling terrible at the start but much better by the end.

Strength & Conditioning (Weights) 45:00 [1]

At the ACTAS Gime. Did weights cause there was noone to talk to (besides jo but i can talk to her at home ;))

C • more talkin, less gime 1

Thursday Jun 1, 2006 #

Running (Recovery) 45:00 [2]
ahr:123 max:141

Easy run up to ACTAS (for a massage) and back. Raining, and i was feeling good still... i cant believe it, two rare things on the one day.

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