Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Nov 30, 2006:

activity	#	time	miles	km	+m
Foot Running	20	23:37:24	95.59	153.84	3408
Cycling (Road)	5	15:28:00	206.92	333.0	2390
Cycling (MTB)	4	9:20:30
Orienteering	4	6:36:00	6.21	10.0	434
Strength & Conditioning	6	4:20:00
Total	30	59:21:54	308.72	496.84	6232

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Thursday Nov 30, 2006 #

Foot Running warm up/down 59:00 [3]
shoes: Nike Zoom Elite 2

Warm up (30mins), jogging between ints (12mins) and warm down (17mins).

Foot Running intervals 8:00 [5] 2.3 km (3:29 / km)
shoes: Nike Zoom Elite 2

4 x 2mins @ 3000m pace with 3mins jog recovery around a short loop on firetrail & singletrack on Bruce Ridge. hr ave (max): 164 (173), 169 (177), 170 (178) and 169 (174).

Wednesday Nov 29, 2006 #

Cycling (Road) 1:58:00 [3]
shoes: SH-R130S

Rode out to Stromlo with SketchyCow then rolled on up the hill to check out the view and back down to the new crit circuit to watch Warlders and Rickerby-Split try to smash B-grade. It was habsolutely freezing, riding home i couldnt even hold my bike steady i was shivering so much. wtf is going on? global f*cking warming?

I'm not going to write in my ave hr or i'll be told i cant count this session.

C • Crit 2

Tuesday Nov 28, 2006 #

Foot Running warm up/down 20:00 [3]
ahr:124 max:140 shoes: Nike Zoom Elite 2

Easy run from home up to the AIS track through O'Connor & Bruce Ridges. Already hot at 6.30am...

C • Bushfires 2

Foot Running intervals 15:24 [5] 4.8 km (3:12 / km)
shoes: Nike Zoom Elite 2

6 x 800m @ 5000m pace with 1.30 jog recovery with bwisbey on a 10sec head start. Times (ave hr/max hr): 2.36 (151/167), 2.35 (164/173), 2.34 (166/175), 2.33 (169/178), 2.33 (171/180) and 2.33 (173/182). Feeling ok in the middle but the last 2 were tough, didnt catch bwisbey on the last one.

Max EPOC 109 ml/kg
Max O2 consumption 50 ml/kg/min
Max ventilation 177 l/min
Max energy consumption 19 kcal/min

Foot Running warm up/down 26:00 [3]
ahr:134 max:148 shoes: Nike Zoom Elite 2

Warm down running home plus recovery between ints.

C • data 2

Cycling (MTB) 1:13:00 [2]
ahr:113 max:145 shoes: SH-M120B

Very easy ride around a lap of the new MTB trunk trail at Stromlo. Slippery! Very snakey but they all avoided my eyes. The legs felt a lot better after this.

Monday Nov 27, 2006 #

Foot Running (Recovery) 50:00 [3]
ahr:128 max:159 shoes: Nike Zoom Elite 2

Easy run on trails on O'Connor Ridge & in Southwell Park. Finished off with some 100m strides and then to the gime.

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

At the ACTAS Gime. Had some free Powerade but it was a bit weak.

Sunday Nov 26, 2006 #

Cycling (MTB) 1:34:00 [3]
shoes: SH-M120B

Warm up and riding from Kambah Pool up to Lake Tuggeranong and then to Red Hill after TripleTri. It was hot and i hit the wall riding along Mt Waniassa. I had 2 gels without water and i was so thirsty that even the gels quenched my thirst! Went to Beess & Co after for a long espresso, not super but nice and cool in the shade...

Cycling (MTB) race (Triple Tri) 1:43:30 [4]
ahr:156 max:177 shoes: SH-M120B

Steady ride from Lake B-G thru Cork Oaks, up Dairy Farmers, around thru Greenhills, over Coppins & up thru Bluetts and to the top of Stromlo, then down and along Coolomon Ridge (with some hot steep climbs) to Mt Arawang and down to Kambah Pool. I didnt ride flat out but pretty steady, had a decent time considering how heavy my legs felt going over the Museum and Black Mtn Peninsulars just minutes from the start... It was hot out in the sun, especially up through Bluetts. What a killer.

Saturday Nov 25, 2006 #

Orienteering 1:05:00 [2] *****

Taping control sites for JWOC middle final with BillJ (waiting for him to start logging his training on attackpoint).

Foot Running long 40:00 [3]
shoes: Nike Zoom Elite

Steady running after taping sites in the terrain and some trails to make the run into a long one. Real hot and dry, not super enjoyable. Wasnt the same without my goat kicking partner crazydave.

Friday Nov 24, 2006 #

Orienteering 1:00:00 [3] *****
shoes: VJ Sarva

Easy running around JWOC middle final area checking a few controls sites, plus recover between ints and warm down in the hot sun.

Orienteering intervals 20:00 [4] *****
shoes: VJ Sarva

5 x 4mins ints with 2 mins jog recovery around a course. Felt a bit slow, it was hot and dry and there were goats and cows everywhere.

Thursday Nov 23, 2006 #

Foot Running long 1:25:00 [3]
ahr:140 max:161 shoes: Nike Zoom Elite 2

Steady run from home over to Majura and home. Feeling ok but got a throbbing tooth ache...

Wednesday Nov 22, 2006 #

Foot Running warm up/down 54:00 [3] 9.5 km (5:41 / km)
shoes: Nike Zoom Elite 2

Warm up, recovery between ints and warm down. Ran from home, running mostly on Yowani Golf Course. Already roasting at 7am!

C • your EPOC is low, probably cos... 16

Foot Running intervals 16:00 [4] 4.5 km (3:33 / km)
shoes: Nike Zoom Elite 2

8 x 2mins with 1min jog recovery with Wisbey around Southwell Park & the golf course. Ave hr (max): 155 (160), 156 (160), 160 (167), 162 (172), 162 (172), 164 (176), 169 (177), 170 (179). Took a while to get going, wasnt feeling too great at first but came good in the 2nd half. Had a powerbar and espresso this morning, didnt get as dizzy as with the gel...

max EPOC 120 ml/kg

C • loop at Southwell Park 1

Tuesday Nov 21, 2006 #

Cycling (Road) (Tour de Gus) 2:15:00 [3] 70.0 km (31.1 kph) +790m
ahr:127 max:171 shoes: SH-R130S

Rolled around Cotter-Uriarra with Prosseri, TommyQ, Nath & SketchyCow. Not feeling great so had to fake mechanical problems to get off the front. Cinnamon toast at Gus' was a bit thin today, espresso was top notch as usual but.

Monday Nov 20, 2006 #

Foot Running (Recovery) 33:00 [3]
ahr:125 max:144 shoes: Nike Structure something

Easy run around O'Connor Ridge. Feeling ok but definitely tired. Finished up at the gime.

Strength & Conditioning (Weights) 45:00 [2]

Usual weights at ACTAS. Still havent scanned that paper about squat training for Hammer...

Sunday Nov 19, 2006 #

Orienteering 1:00:00 [3] ***** 7.0 km (8:34 / km) +434m 6:33 / km
shoes: VJ Sarva

Running around a course on Kahlis Rocks with Jules, EcMo, Old Mate and Kez. Did some tempo control picking stuff in the middle.

C • knee-capped 2

Orienteering 21:00 [4] ***** 3.0 km (7:00 / km)
shoes: VJ Sarva

3 x tempo control picking sections, 12.20 (1.6km, ave hr 168, max 180), 6.15 (0.8km, ave hr 163, max 175) and 3.20 (0.6km, ave hr 160, max 168). Last two should have been one but i split it into two so i could have a rest & keep the speed higher. It was blody hot and tough up the hills!

Saturday Nov 18, 2006 #

Orienteering 2:06:00 [3] ****
ahr:125 max:163 shoes: VJ Sarva

Running on Gumble Creek with Jules, Prong & NSW Stinger putting out controls for the 5 Days. Prob about 30 degrees warmer than Friday mornings session... Got pretty thirsty, we were probably out over 2.5 hours.

C • only 2 minutes and 6 seconds? 2

Orienteering 44:00 [3] ****
ahr:134 max:163 shoes: VJ Sarva

Putting out more controls on Gumble Creek with Jules. Feeling good but full of Sprite.

Friday Nov 17, 2006 #

Foot Running warm up/down 32:00 [3] 5.0 km (6:24 / km)
shoes: Nike Zoom Elite 2

Warm up, jogging between intervals and warm down.

Foot Running intervals 30:00 [4] 6.5 km (4:37 / km) +150m 4:08 / km
shoes: Nike Zoom Elite 2

3 x 10mins firm efforts with 3 mins jog recovery. First 2 on singletracks on Bruce Ridge (hr ave/max 150/159 and 156/162) and last one on fire roads on O'Connor Ridge (hr ave/max 159/168). Running steady but not hard. i thought my hr would be higher but it was pretty cold (6 degrees) and i was a bit tired, plus the mtb trails on Bruce Ridge are pretty twisty so you never really get to wind it up.

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

At the ACTAS Gime as usual...

Thursday Nov 16, 2006 #

Foot Running (Recovery) 30:00 [2]
ahr:121 max:137 shoes: Nike Zoom Elite

Easy run around North Lyneham Ridge. Right calf is real sore. Ice cold! The Guns n Roses classic November Rain has started to make sense the last few days.

C • November Rain 3

Cycling (MTB) warm up/down 1:27:00 [3]
shoes: SH-M120B

Easy ride up to Majura and a few warm up laps before the crit, then rolled on home after.

Cycling (MTB) race (Dirt Crit) 15:00 [4]
shoes: SH-M120B

6 laps, didnt feel real great (my legs were pretty heavy). Lots of tight corners and no hills. Had a good battle with some guy at the end but just couldnt pass him on the singletrack and could outsprint him up the dirt road to the line. Good fun but, shame warlders was too scared to race and Nath got a flat which was lucky cause he was beating me on a single speed.

Wednesday Nov 15, 2006 #

Foot Running long 1:33:00 [3] 18.5 km (5:02 / km) +213m 4:45 / km
ahr:132 max:161 shoes: Nike Structure something

Steady run with Wisbey from home round a lap of Mt Ainslie. Powered again by an espresso (Lavazza Il Perfetto, nice one) and powergel, but got dizzy again as so often happens... Feeling fairly good but the old calves are tight.

C • Dizzy? 20

Tuesday Nov 14, 2006 #

Foot Running warm up/down 48:00 [3]
shoes: Nike Zoom Elite

Jogging from home up to Bruce Ridge for ints, recovery between ints and easy running home after.

Foot Running intervals 16:00 [4] 5.0 km (3:12 / km)
shoes: Nike Zoom Elite

16 x 1min with 30secs jog recovery. Ran on the GDE which was prob half dirt half asphalt (Ginninderra - Barton Hwy seems ready to go - the lines are maked and signs are up). Pretty windy which made it tough.

C • the GDE 3

Monday Nov 13, 2006 #

Foot Running (Recovery) 47:00 [3] 8.4 km (5:36 / km) +137m 5:10 / km
ahr:131 max:148 shoes: Nike Zoom Elite

Easy run around North Lyneham Ridge, feeling pretty good really. Ran with gps & tried to run on all the tracks so i can draw them onto the new orienteering map... Finished up at the gime.

Strength & Conditioning 45:00 [3]

Weights at the ACTAS Gime. Started doing squats with explosive lift (slow down, fast up), some Norwegian study on orienteers found it to increase uphill running efficiency (?) by 8%.

C • 8% 8

Foot Running warm up/down 5:00 [3]

Jog home from the gime.

Sunday Nov 12, 2006 #

Foot Running long 1:30:00 [3] 17.5 km (5:09 / km) +216m 4:51 / km
ahr:136 max:163 shoes: Nike Zoom Elite 2

Cruisy run with jules, fatrat and andyhill in Jervis Bay. Nice run, super view of Point Perpendicular. crazydave welcoming us back to the car with a liquid laugh was priceless.

Max EPOC 51 ml/kg

C • jervis bay 4

Saturday Nov 11, 2006 #

Cycling (MTB) 3:08:00 [3]
ahr:130 max:172 shoes: SH-M120B

Cruise from Crookhaven Head to Currambene State Forest, met up with some alcoholic stingers and rode around the SCUM mtb race courses at Cabbage Tree Rd and Coondoo Rd and then rolled back on in to Crookhaven Head. Coondoo Rd was good fun, need to check out Cabbage Tree Lane next time...

C • where's gps? 3

Friday Nov 10, 2006 #

Foot Running warm up/down 48:00 [3]
shoes: Nike Zoom Elite 2

warm up and down plus recovery between ints.

Foot Running intervals 20:00 [4]
shoes: Nike Zoom Elite 2

10 x 2min with 30sec jog recovery with Wisbey and Chalker at Southwell Park. Feeling good, calves a bit sore but. Fueled by an espresso and power gel, what better stuff is there at 6.15am?

C • early start 2

Foot Running warm up/down 10:00 [2]
shoes: Nike Zoom Elite

Jogging to/from the gym.

Strength & Conditioning 45:00 [2]

Weights at the ACTAS gime.

Thursday Nov 9, 2006 #

Foot Running 20:00 [3]
shoes: Nike Structure something

Wanted a cruisy hour run but hit the wall after 15mins... so walked home feeling dizzy with spots in my eyes.

Wednesday Nov 8, 2006 #

Foot Running 55:00 [3]
ahr:129 max:147 shoes: Nike Zoom Elite

Easy run on single tracks on Bruce & O'Connor Ridges. Legs still a bit tender from running down them big hills in Vic, but feeling pretty good otherwise. Finished up at the gym.

Strength & Conditioning (Weights) 35:00 [2]

At the ACTAS Gime. Mostly core work but some leg weights which burned.

Tuesday Nov 7, 2006 #

Foot Running (4 Peaks - Mt Buffalo) 1:08:00 [4] 11.0 km (6:11 / km) +1084m 4:08 / km
ahr:160 max:172 shoes: Nike Zoom Elite 2

Again just cruised up, running steady but not really pushing. Felt ok, surprisingly good hactually. The scenery must have helped... up to the Chalet (1200m). took a wrong turn near the top and ended up on the edge of the gorge, awesome view - but it cost me a minute or so!

C • Awesome weekend. 5

Foot Running warm up/down 1:30:00 [2] 13.0 km (6:55 / km)
shoes: Nike Zoom Elite 2

Warm up and the long run back down the mountain. I was pretty glad to get back to the car and roll on into food wine & friends for a couple of long blacks and a raisin toast.

Monday Nov 6, 2006 #

Cycling (Road) 4:55:00 [3] 131.0 km (26.6 kph) +1600m
ahr:129 shoes: SH-R130S

Rdie from Wandi through Bright to the top of Mt Hotham (1860m) and back, with ProsserI and the Klukus Klan again. Stopped for a coffee at Harrietville after the 30km 1300m descent from the top.

Sunday Nov 5, 2006 #

Foot Running (4 Peaks - Mt Feathertop) 1:19:00 [4] 11.53 km (6:51 / km) +1388m 4:17 / km
ahr:163 max:172 shoes: Nike Zoom Elite 2

Awesome run from Harrietville to the top of Feathertop (1922m). Ran steady but not hard, felt pretty good the whole way. It was a perfect sunny day so the view was awesome, shame i didnt take a thermos of Illy up there.

Foot Running warm up/down 1:30:00 [3] 12.0 mi (7:30 / mi)
shoes: Nike Zoom Elite 2

Short warm up and a loooong warm down running down with Jo and Anna of the Klukus Klan. Legs were pretty much destroyed by the bottom, sat in the ovens river (creek) for a while after, then cruised in to Bright for espresso at 'Food, Wine & Friends'.

Saturday Nov 4, 2006 #

Event: Bright Alpine Four Peaks Climb

Cycling (Road) 4:35:00 [3] 132.0 km (28.8 kph)
ahr:126 shoes: SH-R130S

Cruise from Wandiligong - Bright - Myrtleford - Tawonga South - Bright for coffee - Wandiligong with ProsserI and the Klukus Klan. What an awesome place for cycling. Bright bekery came through with the goods too - vegie pastie, lamington and espresso.

Friday Nov 3, 2006 #

Foot Running (Aerobic) 55:00 [3]
ahr:140 max:158 shoes: Nike Zoom Elite

Steady run on single tracks on Bruce Ridge. Feeling tired still, planned to do weights after but thought i'd save the legs for the weekend.

Thursday Nov 2, 2006 #

Cycling (Road) 1:45:00 [3]
ahr:126 shoes: SH-R130S

Easy ride around town, met up with TommyQ for a lap of the lake and a coffee at some cafe ('nticing maybe?) in belcompton. Feeling a bit tired, calves sore even on the bike so i'm glad i wasnt out running.

Wednesday Nov 1, 2006 #

Foot Running warm up/down 1:01:00 [3] 11.0 km (5:33 / km) +160m 5:10 / km
shoes: Nike Zoom Elite 2

Steady running on trails on Ainslie/Majura warming up/down for intervals. Feeling pretty wrecked, calves tight too. Starting to get warm.

Foot Running intervals (Tempo) 24:00 [4] 6.0 km (4:00 / km) +60m 3:49 / km
shoes: Nike Zoom Elite 2

3 x 8mins @ ~60min race pace, with 2 mins jog recovery. Struggled a bit, hr ave (max): 159 (171), 167 (176) and 172 (179).

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