Training Log Archive: ShepIn the 30 days ending Sep 30, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||
Sunday Sep 28, 2008 #
Note
hiked up the hill (about 30m) to get a coffee at the Aus Relays. then watched robw smash it and win the relay and Silva NOL for the Cockatoos. yeah!
Monday Sep 22, 2008 #
Cycling (Road) (Commute) 35:00 [2] 16.0 km (27.4 kph)
to work via the phyiso, riding very easy after seeing the physio (cathy)... no more riding for a while, definitely no aus champs and most probably no 24hour, probably some sort of TomQuayle boot and definitely an xray tomorrow. the ankle is feeling pretty terrible now, keeping me awake at night etc...
Sunday Sep 21, 2008 #
Cycling (Road) (Deadly Scotsman) 1:30:00 [3] 51.0 km (34.0 kph)
ahr:139 shoes: SH-R130S
the ankle is still sore but couldn't face another day doing nothing so cruised around the Scotsman on me own. was going good till come clown in a truck decided he was gonna power straight across sutton road without looking. i realized at about the same time he did that he was gonna tbone me - he locked up his wheels and i started to turn left to try and avoid riding across in front of him. i was going way too fast to make such a sharp turn so i quickly adjusted and put the power down to try and get across in front of him, i'm watching this huge f*cken truck bear down on me while i'm trying to get out of the way, bracing myself for the impact... it was close but i just made it out of the way, although he came within a cm of my back wheel and kept sliding along for another 5-10m before he came to a stop in a cloud of what was his tyres. Capricorn Stud Park was the truck, i hate horses. he did roll down the window and say "sorry mate". he then drove past me on sutton road, i think he'd just been asleep at the wheel...
Saturday Sep 20, 2008 #
Note
(rest day)
ankle was feeling terrible today, decided to rest it. and eat drop scones and drink beer instead.
Friday Sep 19, 2008 #
Cycling (Road) (The Scotsman) 1:50:00 [3] 62.0 km (33.8 kph)
shoes: SH-R130S
big bunch tis morn: robw, handsome pete, sketchy cow, prosseri, devo and warlders even made it down to karl marx for brekky. french toast was the go today.
Cycling (Road) (Commute) 45:00 [2] 20.0 km (26.7 kph)
shoes: SH-R130S
ride home with some detours to meet Jo, via Tilleys for a beer on an awesome warm arvo.
Thursday Sep 18, 2008 #
Cycling (Road) 1:40:00 [3] 50.0 km (30.0 kph)
shoes: SH-R130S
braved some "training", rode around the lake with rickerby in the morn, plus the ride home after work. ankle feels stiff, and real sore any time i hit a bump. pretty happy to be out getting some exercise but.
"There's disaster in your past
Boundaries in your path
What do you desire when lift you higher?
You don't have to be extraordinary, just forgiving
Those who never heard your cries,
You shall rise
And look toward the skies.
Where others fail, you prevail in time.
You shall rise.
You may never know,
If you lay low, lay low"
-Mattafix
"There's disaster in your past
Boundaries in your path
What do you desire when lift you higher?
You don't have to be extraordinary, just forgiving
Those who never heard your cries,
You shall rise
And look toward the skies.
Where others fail, you prevail in time.
You shall rise.
You may never know,
If you lay low, lay low"
-Mattafix
Wednesday Sep 17, 2008 #
Cycling (Road) (Commute) 1:10:00 [3] 34.0 km (29.1 kph)
shoes: SH-R130S
was gonna do the Scotsman but woke up in the middle of the night feeling crook and had to go spew a few times. Felt pretty hordinary in the morning but not too bad, so went and met up with the boys at Karl Marx for a coffee.
i'm sick of being smote by God the almighty smiter (aka Trent Reznor). what did i do to displease him? living in sin? then why isn't Jo being smitten? praise the lord.
i'm sick of being smote by God the almighty smiter (aka Trent Reznor). what did i do to displease him? living in sin? then why isn't Jo being smitten? praise the lord.
Monday Sep 15, 2008 #
Note
(injured)
walked around a bit, ankle still pretty painful but heaps better than yesterday. still, i aint looking good for queensland...
Joelise very kindly drove me to work.
Joelise very kindly drove me to work.
Saturday Sep 13, 2008 #
Note
(injured)
Managed to walk from the car into Tilleys and back to the car. Also played some 007 on candymans xbox. Kinda boring, i gotta get Halo.
Thursday Sep 11, 2008 #
Foot Running warm up/down 35:00 [3]
shoes: Nike Zoom Elite 4
Foot Running intervals 6:00 [4]
(injured) shoes: Nike Zoom Elite 4
Cockies training on Bruce Ridge. Did 2 ints (about 2.20 with 1.10 or so jog recovery) then on the third i went over on my hankle. Fark, prob the worst i've ever done it, running on a track... Lay on the ground while the others finished the session, puffing along past me. Then hobbled back to robw's car and got a lift home, couldn't do much for the rest of the day besides watch x files (first season, what a ripper) to take my mind off the pain.
C • ouch 4
Wednesday Sep 10, 2008 #
Cycling (Road) (Commute Plus) 1:30:00 [3] 45.0 km (30.0 kph)
shoes: SH-M120B
ride to work and ride home the long way, around the lake and along the GDE.
Tuesday Sep 9, 2008 #
Cycling (Road) (Commute) 55:00 [3] 30.0 km (32.7 kph)
shoes: SH-M120B
another day with no real training... although i reckon i've recovered from sundays race.
Monday Sep 8, 2008 #
Cycling (Road) (Commute) 1:10:00 [2] 32.0 km (27.4 kph)
shoes: SH-R130S
stuffed. hit the wall on the ride home.
Sunday Sep 7, 2008 #
Cycling (MTB) race (Angry Doctor) 5:04:00 [5] 100.0 km (19.7 kph) +2800m
shoes: SH-M120B
Yeah long tough day! Started out at my own pace really, soon found myself a bit off the lead bunch but in a small group with Chalks, H.Stodart and Holio Singlesias. We dropped Holio (as we should - we had gears!) at maybe the 40km mark so it was just the 3 of us and it stayed that way for a while. I had to play catch up for a few km after the halfway mark where i stopped to drench my drivetrain in lube. I was feeling pretty good and Chalks and Stodds were starting to really crawl up the hills and at about 72km just as i started thinking if i should try and get away my chain broke. It took me 7mins to fix it and get going again, which was a struggle - i was sure i was gonna get caught by the guys behind and i felt so dead in the legs when i started off again. But the only guy that caught me while i was fixing my chain was Holio and i quickly passed him again and got into some rhythm. Passed Chalks at 90km and got within a half minute or so of Stods but never past him. Finished in 9th so pretty happy, annoying to have a mechanical problem but it only cost me one place in the end, and i made up a place passing Perren Delacour who'd wrecked his back tyre so it all came out in the wash.
Saturday Sep 6, 2008 #
Event: The Angry Doctor
Note
(rest day)
Friday Sep 5, 2008 #
Cycling (Road) (Scotsman) 1:55:00 [3] 58.0 km (30.3 kph)
shoes: SH-R130S
Cruised around the Scotsman with Sketchy Cow, met up with Warlders for pannies and hespresso at the Marx Brothers. Then the cold commute to work.
Cycling (Road) (Commute) 30:00 [3] 15.5 km (31.0 kph)
shoes: SH-R130S
Thursday Sep 4, 2008 #
Foot Running warm up/down 35:00 [3]
shoes: Nike Zoom Elite 4
Foot Running intervals 21:15 [4] 6.0 km (3:33 / km)
shoes: Nike Zoom Elite 4
3 x 2km efforts around Lake G with Wisbey. Not going super quick but started feeling huncomfortable by the end. And the legs are wrecked as seems to happen every time i go running.
Lots of people out walking around the lake, and they didnt really look like they were enjoying it in the cold weather. i started wondering why they bother, but then i'm sure i didnt look (or sound) like i was enjoying it either. although i did enjoy my usual berocca and hespresso beforehand.
Lots of people out walking around the lake, and they didnt really look like they were enjoying it in the cold weather. i started wondering why they bother, but then i'm sure i didnt look (or sound) like i was enjoying it either. although i did enjoy my usual berocca and hespresso beforehand.
Cycling (Road) (Commute) 1:10:00 [3] 31.0 km (26.6 kph)
shoes: SH-M120B
slow, sore, cold...
Wednesday Sep 3, 2008 #
Cycling (MTB) 2:10:00 [3]
shoes: SH-M120B
40mins cruise into work on the trails around Mt Ainslie then a longer ride home at night with some action in Majura. Ay Ups were awesome.
As I was riding up towards the gate into Majura i could see a large group waiting there. As I went past they were all saying "oh you're not Kylie Jenkins". sorry to disappoint them, i should have hung around, it sounded like she's worth waiting for.
As I was riding up towards the gate into Majura i could see a large group waiting there. As I went past they were all saying "oh you're not Kylie Jenkins". sorry to disappoint them, i should have hung around, it sounded like she's worth waiting for.
Tuesday Sep 2, 2008 #
Cycling (Road) hills 2:00:00 [3]
ahr:133 max:170 shoes: SH-R130S
Cruisy warm up around the lake, met up with Neito and Hoggster on the way. Then we did some hills on the Black Mountain, i did 3, just going solid not pushing too hard. Finished up rolling through uni into the refurbished Gus'. Cinnamon toast and coffee was the usual top quality but i could have done 3 more Black Mtns in the time it took them to make our coffees.
Monday Sep 1, 2008 #
Cycling (Road) race 56:00 [5] 30.5 km (32.7 kph)
shoes: SH-M120B
World Commuter Bike Orienteering Championships. Conveniently, the start was at home. Also, the first control was at work. Then for a bit of variety the organisers said we had to work at CEA for 9 hours then, again quite conveniently, the finish was at my place. I think I picked the right route choices, although sat still at a few traffic lights and stopped to move some crates off the road that some clown in a van was dropping all over the place. Got the worlds fastest commuter bike trophy back in the pool room.