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Training Log Archive: Shep

In the 30 days ending Sep 30, 2007:

activity	#	time	miles		km		+m
Cycling (Road)	15	30:11:00	552.4	(18.3/h)	889.0	(29.5/h)	2500
Foot Running	16	16:04:15	6.21		10.0
Cycling (MTB)	2	4:45:00
Strength & Conditioning	3	2:45:00
Orienteering	3	2:07:30	9.63		15.5		550
Total	28	55:52:45	568.24		914.5		3050

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Sunday Sep 30, 2007 #

Orienteering race (ACT Long Championships) 1:37:00 [4] 15.5 km (6:15 / km) +550m 5:19 / km
ahr:165 max:176 shoes: VJ Panther

ran ok, made a couple of 1min mistakes, but really struggled in the 2nd half. was 1min down on jules at halfway but lost another 4 in the 2nd half... got some bad blisters too. wasnt a great day. good course and area but.

Foot Running warm up/down 20:00 [2]

Saturday Sep 29, 2007 #

Event: Oceania Champs Carnival

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

cruised out to stromlo and rode around for a bit with handsome pete and reubster. finished up at dobinsons for sour dough roll with jam, baked custard tart and espresso. sweet.

Friday Sep 28, 2007 #

Cycling (Road) (Tour de Pete) 1:45:00 [3] 56.0 km (32.0 kph)
ahr:127 shoes: SH-R130S

big bunch tis morn. and a big french toast and couple of espressi at deli karl marx after. feeling real tired today, struggled around with heavy legs... gonna need to take it easy for a bit before trying to race on the weekend.

handsome pete forewent a second coffee in favour of fixing a puncture.

bj - heres a sextet of little creatures

C • Aaaaahhhh 10

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

at ACTAS. incl running there and back.

Thursday Sep 27, 2007 #

Foot Running warm up/down 37:00 [3]
shoes: Mizuno Wave Elixir

warm up recovery between ints and warm down.

Foot Running intervals 15:00 [4]
shoes: Mizuno Wave Elixir

5 x 3mins efforts with 1min jog recovery, with bwisbey on grass and paths around Dicko ovals. Feeling ok but not real quick, hamstrings are really tight now...

Foot Running warm up/down 45:00 [3]
shoes: Nike Perseus

jog up to bruce ridge, recoveries (mostly standing still!) between ints and jog home...

Orienteering intervals 11:30 [3]
shoes: Nike Perseus

8 x short ints (45secs - 2.5mins) on a 1:2500 map on bruce ridge. ran a star relay type thing, teamed up with the hoggster. good fun. i made the map with gps tracks, prob needs a bit more work ;)

Wednesday Sep 26, 2007 #

Cycling (Road) (Tour de Gus) 2:30:00 [3] 73.0 km (29.2 kph)
ahr:123 max:162 shoes: SH-R130S

usual coppins-uriarra-cotter-gus' cafe with kez and prosseri. chilly morning but real nice and sunny. feeling a bit heavy in the legs but went pretty well up the climbs. got smashed by kez and prosseri in the cafe sprint but.

Foot Running 51:00 [3]
shoes: Nike Perseus

easy run putting out tapes for cockatoos training on bruce ridge. ran afew mins with jo, then a few more with kez, bj, jules and fel. legs feeling pretty heavy and hamstrings real tight after riding tis morn.

Tuesday Sep 25, 2007 #

Foot Running long 2:03:00 [3]
ahr:127 max:155 shoes: Asics 1110

Easy run with BJ over Ainslie and around tracks on Majura etc. Feeling crap - some clown at nicta organised something for school kids today, and provided them with some big trays of awesome looking fresh fruit (strawberries, grapes, honeydew and rock melon, pineapple, kiwi fruit...). of course kids dont eat fruit so i got stuck into a heap of it right before i ran... my guts were killing me the whole run. other than that it was a nice day to be out running.

Monday Sep 24, 2007 #

Strength & Conditioning 1:00:00 [3]

At ACTAS... getting back into it...

Sunday Sep 23, 2007 #

Cycling (Road) 1:30:00 [3] 42.0 km (28.0 kph) +700m
ahr:126 shoes: SH-R130S

another awesome ride from kangaroo valley, this time up barrengarry mountain - a solid 25minute climb in rainforest. then rode towards robertson but turned back before i got there to get stuck into some more special porridge for breakfast. the descent was awesome, nice smooth hotmix, a dozen or so hairpins and no cars to slow me down...

Saturday Sep 22, 2007 #

Cycling (Road) 2:18:00 [3] 62.0 km (27.0 kph) +1200m
ahr:128 max:159 shoes: SH-R130S

awesome ride from kangaroo valley up cambewarra mtn, down to berry (got cold on the descent so had a quick coffee there to warm up), along the princes hwy into a strong southerly and back up over cambewarra pass into kangaroo valley. then cooked up some special porridge for brekky. sweet.

Foot Running 45:00 [2]
shoes: Nike Perseus

easy run (plus some walking) with JLA, em and warlders up browns mountain from cambewarra pass. a lot of bushbashing, there was hardly a track, and we found out why... what a crappy trig. some nice views over nowra and the south pacific on the way though... saw 2 snakes.

Friday Sep 21, 2007 #

Cycling (Road) (Tour de Pete) 1:53:00 [3] 57.0 km (30.3 kph)
ahr:116 max:165 shoes: SH-R130S

big group tis morn, started off with 9 of us, dwindled down to 6 at deli karl marx. french toast and espresso was awesome. real nice morning to be out riding, it was a bit chilly but not too bad. legs felt great after the rest yesterday, its been a while since i've felt like i've recovered well in a rest day.

check this article on coffee and sunburn

C • coffee is so good! 9

Thursday Sep 20, 2007 #

Note
(rest day)

Wednesday Sep 19, 2007 #

Cycling (Road) (Tour de Gus) 2:31:00 [3] 73.0 km (29.0 kph)
ahr:124 shoes: SH-R130S

usual ride with kez, jules, handsome pete and prosseri. liggo even joined us for the roll into gus' from the cotter. cinnamon toast went down a treat. coppins crossing is the coldest place in the world.

C • Media superstar 6

Foot Running warm up/down 46:00 [3]
shoes: Mizuno Wave Elixir

warm up and warm down plus recovery between ints.

Orienteering intervals (Cockatoos Training) 19:00 [3] ****
shoes: Mizuno Wave Elixir

5 short intervals 2.5-5mins at ANU. Fair group tonight, so it was good fun. I felt scheisse to start with, dizzy and weak, and my calves are still real sore from the fun run. started running better towards the end.

C • ! 5

Tuesday Sep 18, 2007 #

Cycling (Road) (Hour of Power) 2:03:00 [4] 72.0 km (35.1 kph)
ahr:134 max:169 shoes: SH-R130S

cruised (pumped) down to phillip and did the hour of power with the bunch, then rolled back home after for coffee and porridge. my machine is stuffed, it took about a minute to squeeze out a gladstone and i thought the coffee would taste terrible. but no, it was one of the best.

the ride was tough, in a speed line cruising at over 50kmh, i didnt take all my turns in the 2nd half... i'm gonna go back for another crack. hopefully i'll be in shape before mick r and rob m get home...

C • devo 6

Foot Running (Recovery) 51:00 [3]
ahr:124 max:144 shoes: Nike Perseus

easy run around singletracks on bruce ridge with bj. calves are stuffed but felt ok otherwise.

Monday Sep 17, 2007 #

Strength & Conditioning 45:00 [2]

pretty easy session at the ACTAS gaim. a lot of stretching, especially my reynolds calves.

weighed myself for the first time in a while, 4.5kgs lighter than when i left to go to woc. and i was trying hard to lose weight before woc, nothing works better than getting sick and not training... and eating chocolate coated liquorice.

Sunday Sep 16, 2007 #

Foot Running warm up/down 20:00 [3]
shoes: Mizuno Wave Elixir

Foot Running race (Canberra Times Fun Run) 34:15 [4] 10.0 km (3:26 / km)
ahr:173 shoes: Mizuno Wave Elixir

mmmm, tried to run at 3.18/km, which went ok for a bit but then my calves turned into a pair of Reynolds 953 steel tubes. struggled home, had some pretty slow km's in there... first 10km i have ever really run, and a disappointing time so i'll be dong another one ;) to be honest i didnt expect to do much better though, i havent done any real running since getting sick in ukraine.

Cycling (MTB) 1:45:00 [2]
shoes: SH-M120B

ride around the singletracks on bruce ridge, incl some of the new ones on the south side. one of them even goes through that old bit of drain pipe thats rolled half way down the hil... finished up at tilleys for a sunday arvo beer with jo. rad.

Saturday Sep 15, 2007 #

Cycling (Road) (Bakery Bunch) 2:30:00 [3] 78.0 km (31.2 kph)
ahr:130 shoes: SH-R130S

smashed it down to phillip with kez and hooked up with the bakery bunch. some pretty fast sections, attacks, counter attacks, more atacks... good fun.

sour dough roll with jam and coffee at dobinsons after was the icing. and kez whipped up some scrambled aggs after that...

Friday Sep 14, 2007 #

Cycling (Road) (tour de pete) 1:50:00 [3] 55.0 km (30.0 kph)
ahr:121 max:166 shoes: SH-R130S

usual ride, with kez, acejase, jules and handsome pete. feeling fairly good, legs a bit heavy but. a berocca kept me going until pancakes and coffee at sphagnum boglia.

Thursday Sep 13, 2007 #

Foot Running 56:00 [3]
ahr:144 max:174 shoes: Asics 1110

solid run over mt ainslie and around a bit. nearly didnt go out cause i was still feeling crud but felt quite good running. and smashed it up the hill... lots of school kids at the top cheering me on, theyre so witty at that age.

Wednesday Sep 12, 2007 #

Cycling (Road) (tour de gus) 2:34:00 [3] 73.0 km (28.4 kph)
ahr:125 shoes: SH-R130S

with Prosseri, acejase and liggo. real nice morning, raisin toast at gus' was a little bit stale, and watching acejase and Prosseri eat banana bread was tough. legs were a bit heavy on the climbs, but got them done ok.

Foot Running warm up/down 15:00 [3]
shoes: New Balance 790

warm up for cockatoos night training at red hill. but felt scheisse, dizzy and elvis legs etc. so did some stretching and listened to tool at the red hill lookout instead.

Tuesday Sep 11, 2007 #

Cycling (Road) hills 1:41:00 [3] 48.0 km (28.5 kph) +600m
shoes: SH-R130S

rode up mt ainslie, mt pleasant, red hill, around the lake and up black mtn. broke my rules and rode on my own and didnt finish at a cafe. had baked bean and cheese toasted sangas instead. windy, sunny and raining, not a real pleasant ride, but feeling pretty ok for a change.

Monday Sep 10, 2007 #

Foot Running 1:00:00 [3]
shoes: Asics 1110

cruisy run over mt ainslie and around a bit. calves were smashed from yesterday, and the old crap factory is playing up a bit, the poor blokes working in there are still struggling from the antibiotics i pumped in to kill that filthy ukrainian disease.

Sunday Sep 9, 2007 #

Foot Running long 1:41:00 [3]
ahr:147 max:178 shoes: Nike Perseus

solid run with jules around the ridges and over black mtn. awesome morning for running. hamstrings were pretty tight and sore but.

torciqlione at sphagnum boglia after hit the spot. but my porridge and espresso at home in front of dr who helped too.

Saturday Sep 8, 2007 #

Foot Running 1:03:00 [3]
ahr:125 max:165 shoes: Nike Perseus

easy run with jo on trails on the ridges. thought about doing some tempo but a short surge put an end to those thoughts, and i started thinking about pancakes again. not feeling so good, prob need todo somn fast soon to get back into the swing of things.

Friday Sep 7, 2007 #

Cycling (Road) (tour de pete) 1:46:00 [3] 55.0 km (31.1 kph)
ahr:125 max:167 shoes: SH-R130S

usual ride, decent bunch today with 6 of us making it down to deli karl marx for pancakes and coffee. a bit wet and chilly, and the legs were stuffed after horsef*cker drive so i struggled up the (small) climb.

Thursday Sep 6, 2007 #

Foot Running 1:00:00 [3]
ahr:138 max:168 shoes: Asics 1110

steady run with jules over and around mt ainslie. feeling good getting out running again.

Wednesday Sep 5, 2007 #

Cycling (Road) 1:30:00 [3] 41.0 km (27.3 kph)
ahr:117 max:168 shoes: SH-R130S

very short tour de gus (i.e. not even close to going around cotter-uriarra) with kez, liggo and acejase. coffee and cinnamon toast at gus' ensured it could still be called a tour de gus. feeling fine, starting to get keen for some real training...

Tuesday Sep 4, 2007 #

Note
(rest day)

front gallery for coffee...

Monday Sep 3, 2007 #

Cycling (Road) (Recovery) 1:20:00 [3] 33.0 km (24.7 kph)
ahr:103 max:143 shoes: SH-R130S

real easy ride with kez around the lake. freezing cold, but some hot porridge and an espresso out of kezzas new machine fixed that.

Sunday Sep 2, 2007 #

Foot Running 1:20:00 [3]
ahr:124 max:168 shoes: Nike Perseus

cruisy run with bwisbey, kez and fatrat from kezzas up black mtn, around rani road and up to maces in macquarie. feeling quite ok. special porridge at tilleys after hit the spot.

Saturday Sep 1, 2007 #

Cycling (Road) (Tour de Gus) 2:30:00 [3] 71.0 km (28.4 kph)
shoes: SH-R130S

cruised around cotteruriarra with the rattray "bro"s. riding with my new centaur groupset, smooth as. my legs were pretty smashed for the last 15km, and i almost didnt make it up over the bridge over ginninderra drive. better start eating properly if i'm gonna do some training.

Foot Running (Recovery) 42:00 [2]
shoes: Nike Perseus

easy run with warlders around the pinnacle. felt habsolutely scheissehausen. real dizzy and hamstrings were as tight as the string around a leg of ham. warlders smashed me.

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