Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+m
Foot Running	27	29:52:12	85.44		137.5		560
Orienteering	9	6:21:45	25.51		41.05		1255
Strength & Conditioning	6	6:10:00
Cycling (Road)	1	1:35:00	28.58	(18.1/h)	46.0	(29.1/h)
Cycling (MTB)	1	1:30:00
Total	29	45:28:57	139.53		224.55		1815

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Saturday Jun 30, 2007 #

Foot Running warm up/down 47:00 [3]
shoes: New Balance 790

27mins warm up, 5mins recovery between efforts and 15 mins warm down on trails at Sparrow Hill with JLA.

Orienteering 40:00 [3]
shoes: New Balance 790

2 x 20mins courses at Sparrow. Got the orienteering ok, wasnt moving super fast but. Good training and a nice day so it was good fun. HR ave (max) were: 160 (167) and 156 (167).

Friday Jun 29, 2007 #

Foot Running (Aerobic) 1:02:00 [3]
ahr:126 max:151 shoes: Nike Structure Triax

Cruise around trails on the Ridges. Feeling fairly good. HR seems pretty low, thought i was running harder than that.

Strength & Conditioning 1:00:00 [2]

At ACTAS guy-mmm.

Thursday Jun 28, 2007 #

Foot Running warm up/down 43:00 [3] 6.5 km (6:37 / km)
shoes: Mizuno Wave Elixir

Foot Running tempo 20:13 [4] 6.0 km (3:22 / km) +30m 3:17 / km
shoes: Mizuno Wave Elixir

3 x 2km efforts with 2.5mins jog recovery with bwisbey on cyclepaths next to Lake Ginninderra. times (ave hr/max hr): out 6.47 (161/168), back 6.39 (167/171), out 6.47 (168/173). out was more uphill...

Max EPOC 134ml/kg
Max Training Effect 3.5

Wednesday Jun 27, 2007 #

Foot Running long 1:36:00 [3]
shoes: Nike Structure Triax

Cruisy run with bwisbey on trails around Bruce Ridge, Black Mtn & Aranda Hill. Legs pretty stiff and sore, i was glad to finish and get into some illy and a plate of pancakes.

Foot Running warm up/down 14:00 [2]
shoes: New Balance 790

Orienteering (Night) 27:00 [3] 4.5 km (6:00 / km)
ahr:129 max:147 shoes: New Balance 790

Cruise around course at Maura West planned by JLA. raining but not too cold... pretty tricky orienteering really, and real slippery so i took it pretty slow.

Tuesday Jun 26, 2007 #

Foot Running warm up/down 47:00 [3] 9.4 km (5:00 / km)
shoes: Mizuno Wave Elixir

Foot Running intervals 19:24 [4] 6.0 km (3:14 / km) +40m 3:08 / km
shoes: Mizuno Wave Elixir

6 x 1km efforts with 2mins recovery on the treadmill at ACTAS. 1-3 with 0%, 4-5 with 2% and 6 with 0% gradient. just cruising the first 3 and building up for the last ones. times (ave hr/max hr): 3.19 (137/166), 3.14 (162/169), 3.19 (155/171), 3.14 (163/177), 3.18 (171/180) and 3.09 (166/179).

Monday Jun 25, 2007 #

Foot Running (Recovery) 49:00 [2]
ahr:121 max:135 shoes: Nike Zoom Elite 2

Real easy run from uni up around trails on Ainslie/Majura. Feeling pretty ordinary, tired and heavy legs. i hope things come good by tomorrow, got a tough week planned!

Strength & Conditioning (Weights) 1:00:00 [2]

at actas

Sunday Jun 24, 2007 #

Foot Running long 2:05:00 [3]
ahr:133 max:166 shoes: Nike Structure Triax

Cruisy long run on trails from home. First 40mins with jo on n. lyneham, o'connor & bruce ridges, then up black mtn and mt painter in memory of m. crane. real nice day...

C • ah happy days 1

Saturday Jun 23, 2007 #

Foot Running warm up/down 30:00 [3]
shoes: Mizuno Wave Elixir

Foot Running tempo 17:41 [4] 5.0 km (3:32 / km) +15m 3:29 / km
ahr:168 max:173 shoes: Mizuno Wave Elixir

First 5km of the runners shop fun run. planned to run this at 3.40 pace but went a bit quick in the beginning.

Foot Running tempo 17:09 [4] 5.0 km (3:26 / km) +15m 3:23 / km
ahr:176 max:178 shoes: Mizuno Wave Elixir

2nd 5km of the 10km race. Planned to race this but was slower than i hoped. my right hamstring was real tight, otherwise felt good but.

Max EPOC 279ml/kg
VO2 Max 48ml/kg/min
Max Training Effect 4.9

Friday Jun 22, 2007 #

Foot Running (recovery) 34:00 [2]
ahr:125 max:140 (rest day) shoes: Nike Structure Triax

Easy run around N. Lyneham and O'Connor Ridges. Pretty chilly day today, i dont think it got over 10 degrees. nice and sunny but.

Thursday Jun 21, 2007 #

Foot Running warm up/down 46:00 [3] 8.0 km (5:45 / km) +80m 5:29 / km
shoes: Mizuno Wave Elixir

warm up, recovery between ints and warm down.

Foot Running tempo 24:00 [4] 6.6 km (3:38 / km) +20m 3:35 / km
shoes: Mizuno Wave Elixir

2 x 12mins efforts around Southwell Park and Yowani Golf Course with chalks and jess the triathlete. nice morning again, but feeling pretty tired and my right hamstring was definitely slowing me down. Ave (max) hr: 157 (167) and 167 (172).

Max EPOC 151ml/kg
Max Training Effect 3.6

Wednesday Jun 20, 2007 #

Foot Running long 1:31:00 [3]
ahr:143 max:171 shoes: Nike Structure Triax

Steady run with jules through bruce ridge, over black mtn etc. feeling ok, right hamstring still a problem but. only had a berocca before running so started getting heavy legs towards the end, but had no dizziness (which i get if i eat). real nice morning.

Foot Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: New Balance 790

Orienteering (Night) 37:00 [3] *** 7.5 km (4:56 / km) +170m 4:26 / km
ahr:148 max:162 shoes: New Balance 790

Cockatoos training at Farrer Ridge. Just cruising, legs feeling a bit stiff from the morning. Made a couple of little mistakes.

Max EPOC 118ml/kg
Max Training Effect 3.3

Tuesday Jun 19, 2007 #

Foot Running warm up/down 53:00 [3] 10.5 km (5:03 / km)
ahr:127 shoes: Nike Zoom Elite 2

Foot Running intervals 24:30 [4] 6.6 km (3:43 / km)
ahr:169 max:175 shoes: Nike Zoom Elite 2

10 x 2mins with 30secs recovery around a loop at ANU (on grass, dirt and bitumen) with martin gs. in the rain...

Max EPOC 186ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 4.0

Monday Jun 18, 2007 #

Foot Running (Recovery) 33:00 [2]
ahr:124 max:145

Easy run around N. Lyneham Ridge in the morning. Feeling ok, hamstrings are still pretty tight but i've been stretching a bit more so theyre on the mend.

Strength & Conditioning (Weights) 1:00:00 [2]

At ACTAS gime. whatever, i do what i want.

Sunday Jun 17, 2007 #

Foot Running long 1:50:00 [3]
ahr:133 max:154 shoes: Asics 1110

Pretty easy run with martin grotle soukup and bwisbey around north lyneham ridge then around mt ainslie. awesome morning to be out running, finished off with a vegie pigs eye from brumbys watching the end of jukola.

Saturday Jun 16, 2007 #

Foot Running warm up/down 43:00 [2]
shoes: Mizuno Wave Elixir

27mins warm up and 16mins warm down.

Foot Running intervals 15:15 [4] 4.0 km (3:49 / km) +10m 3:46 / km
ahr:162 max:179 shoes: Mizuno Wave Elixir

10 x ~300m with ~100m recovery on the "track" and Dickson. Running the efforts in about 61secs and recovery in about 30secs. Had a strong headwind for the efforts and a climb for the recovery.

Foot Running 32:00 [2]
shoes: Asics 1110

Easy foot cruise with warlders the foot orienteer around mt painter and cook/macquarie. cold and windy. highlight (besides foot running with warlders) was stopping for a piss and a family came walking along with their dog and their dog came and took a golden shower. not sure what goes on in their household.

Friday Jun 15, 2007 #

Cycling (Road) 1:35:00 [2] 46.0 km (29.1 kph)
ahr:111 max:142 shoes: SH-R130S

Easy ride around the lake plus up Stromlo. Cold and wet, not real fun...

Max EPOC 29ml/kg
Max Training Effect 2.0

Thursday Jun 14, 2007 #

Foot Running warm up/down 44:00 [3] 8.5 km (5:11 / km)
shoes: Mizuno Wave Elixir

Foot Running tempo 16:00 [4] 4.9 km (3:16 / km)
shoes: Mizuno Wave Elixir

2 x 8mins efforts on the treadmill at ACTAS at 3.15/km, with 2mins jog recovery at 5.10/km. Too cold outside (8 degrees!)... plus i could pump out lateralus on the gym stereo.

Strength & Conditioning (Weights) 1:00:00 [2]

At ACTAS...

Wednesday Jun 13, 2007 #

Foot Running long 46:00 [3]
ahr:129 max:156 shoes: New Balance 790

Steady run to cockatoos night training at Black Mtn, plus a short warm down.

Orienteering 42:00 [3] ****
ahr:151 max:168 shoes: New Balance 790

Steady run around a course on Black Mtn set by lazydave. I enjoyed this one again, just trying to get the orienteering right and nt worrying too much about the speed. 1 small mistake gong down to a boulder on a steep hilside with a few small watercourses, tricky at the best of times so i wasnt too worried.

Felt like i had food poisoning in the morning so skipped the gym and thought i would have to skip this session as well, but the ginger tablets came through in the end.

C • In the end? 2

Tuesday Jun 12, 2007 #

Foot Running (Recovery) 23:00 [2]
shoes: Asics 1110

Cruise around North Lyneham Ridge to get the legs loosened up for intervals tisarvy.

Foot Running warm up/down 48:00 [3] 8.5 km (5:39 / km)
shoes: Mizuno Wave Elixir

warm up and warm down, to/from Dickson Ovals.

Foot Running intervals 24:00 [4] 6.1 km (3:56 / km)
ahr:167 max:178 shoes: Mizuno Wave Elixir

16 x 1min with 30secs jog recovery on grass and cyclepaths around Dickson Ovals with bwisbey. Not feeling great but running ok.

Max EPOC 153ml/kg
VO2 Max 47
Max Training Effect 3.7

Monday Jun 11, 2007 #

Note
(rest day)

Planned rest day so enjoyed not training. i spent a couple of hours in the morning putting out control stands for the jwoc middle final with BillJ. i saw something i never thought i would see - running water at dubbo.

Sunday Jun 10, 2007 #

Foot Running warm up/down 32:00 [2]
shoes: New Balance 790

14mins warm up and 18mins warm down.

Orienteering (QB3 Dat 2) 1:33:25 [3] **** 16.9 km (5:32 / km) +685m 4:36 / km
ahr:156 max:172 shoes: New Balance 790

Another training run... Long course this time, and it was pretty long. I tried to get the orienteering right again today, and mostly managed except for a few bits where the map is dodgy (which is actually most of the map but they had put most of the controls in pretty obvious spots). Felt like a good training, and i was pretty tired for the rest of the day.

Saturday Jun 9, 2007 #

Foot Running warm up/down 30:00 [2]
shoes: New Balance 790

10mins warm up and 20mins warm down.

Orienteering (QB3 Day 1) 52:20 [4] **** 8.5 km (6:09 / km) +400m 4:59 / km
shoes: New Balance 790

Cruise around course on Yewrangara. Ran it as training, running steady but not hard and really trying to orienteer well. Did it good i reckon and really enjoyed it, which surprised me... Not a great course, a lot of big climbs to easy controls and some long legs with no route choice, but the map was a lot better than i thought it would be.

Friday Jun 8, 2007 #

Foot Running (Troy Run) 30:00 [2]
ahr:127 max:143 shoes: Asics 1110

Cruise around north lyneham ridge again...

Strength & Conditioning (Weights) 1:10:00 [2]

At ACTAS.

Thursday Jun 7, 2007 #

Foot Running warm up/down 42:00 [3] 7.3 km (5:45 / km) +60m 5:32 / km
shoes: Mizuno Wave Elixir

26mins warm up, 4mins recovery between ints and 12mins warm down.

Foot Running intervals 24:00 [4] 5.3 km (4:32 / km) +110m 4:06 / km
shoes: Mizuno Wave Elixir

3 x 8mins solid efforts with 2mins jog recovery. running on small paths and some firetrails on bruce ridge. feeling pretty tired from the long one yesterday, struggling to get the hr up.

Ave (max) hr: 161 )167), 166 (169) and 168 (171).

Max EPOC 132ml/kg
VO2 Max 44ml/kg/min
Max Training Effect 3.5

C • classic 2

Foot Running (Recovery) 30:00 [3]
ahr:124 max:141 shoes: Asics 1110

Easy run around North Lyneham Ridge in the dark. Legs feeling pretty stiff.

Wednesday Jun 6, 2007 #

Foot Running long (Long) 1:30:00 [3]
ahr:133 max:163 shoes: New Balance 790

Steady run on trails and in terrain on Bruce Ridge/Black Mtn, had to switch on the headlamp at the top of black mtn about 30mins into the run. finished at cockatoos night training...

Orienteering (Night) 36:00 [3] ***
ahr:146 max:164 shoes: New Balance 790

Cruise around Bruce Ridge, lazydave had put out tapes which was super. didnt run real fast, just concentrating on getting the orienteering right. the legs felt pretty heavy going over the ridge for the 4th time...

Tuesday Jun 5, 2007 #

Foot Running warm up/down 55:00 [3] 9.0 km (6:07 / km) +90m 5:49 / km
shoes: Mizuno Wave Elixir

33mins w/u, 10mins recovery between ints and 12mins w/d.

Foot Running intervals 15:00 [4] 4.0 km (3:45 / km) +90m 3:22 / km
shoes: Mizuno Wave Elixir

6 x 2.5mins solid efforts with 2mins jog recovery. running on singletracks and firetrails on bruce ridge. not feeling too bad surprisingly. pretty glad i waited until lunchtime to train, it was only a couple of degrees in the morning, but sunny and warm by midday.

Ave hr (max): 165 (170), 171 (177), 171 (175), 175 (179), 173 (177), 175 (179).

Max EPOC 133ml/kg
VO2 Max 51ml/kg/min
Max Training Effect 3.5

Strength & Conditioning (Weights) 1:00:00 [3]

at the ACTAS gime.

Monday Jun 4, 2007 #

Foot Running (Troy Run) 30:00 [3]
ahr:122 max:140 shoes: Asics 1110

Easy run around north lyneham ridge in the cold fog. Feeling pretty tired and stiff. not breaky bars but stiff legs and back ;)

C • What's a Troy run? 2

Sunday Jun 3, 2007 #

Cycling (MTB) 1:30:00 [3]
shoes: SH-M120B

Ride at Stromlo, warmed up on a lap and felt crap so rolled around 2 laps of the race and went to Tilleys.

Saturday Jun 2, 2007 #

Foot Running warm up/down 43:00 [3] 8.5 km (5:04 / km)
shoes: Mizuno Wave Elixir

warm up running to ANU, and warm down running home after.

Orienteering intervals 17:00 [4] *** 3.65 km (4:39 / km)
shoes: Mizuno Wave Elixir

Ran ACT Sprint champs course at ANU doing intervals - 8 x 30seconds with 1min jog recovery. Finished ints with a few controls to go so jogged around the rest of the course. Good session, good course on an awesome area...

Max EPOC 69ml/kg
Max Training Effect 2.7

Friday Jun 1, 2007 #

Foot Running long 1:07:00 [3]
ahr:140 max:168 shoes: New Balance 790

warm, up, running between tech exercises (incl. up majura) and steady run back to uni after.

Orienteering 37:00 [4] ***
shoes: New Balance 790

2 x control picking exercises on Majura. Furst was 17mins and the 2nd 20mins. Running steady but not fast.

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