Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Cycling (Road)	13	23:10:00	419.74	(18.1/h)	675.5	(29.2/h)	1450
Cycling (MTB)	8	19:16:30	74.56		120.0		2500
Foot Running	5	2:52:00
Orienteering	1	20:00
Total	24	45:38:30	494.3		795.5		3950

4:50

0:00

» now

Thursday Apr 30, 2009 #

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

Foot Running warm up/down 25:00 [3]
shoes: Nike Zoom Elite 4

Orienteering intervals (Cockatoos Training) 20:00 [3]
shoes: Nike Zoom Elite 4

Night orienteering intervals on the new (and awesome) Jerrabomberra Wetlands map. Mostly on tracks but with some corner-cutting. I'm talking to you, Mr Cutter. The old ankle wasn't too bad, but feeling out of running shape and my neck wasn't super comfortable. Good fun but. This is the start of my WOC trials training, hopefully the injuries clear up miraculously before the races come... praise the lord.

Wednesday Apr 29, 2009 #

Cycling (Road) (Tour de Gus) 2:35:00 [3] 79.0 km (30.6 kph)
shoes: SH-R130S

chilly chilly morning ride around cotter-uriarra with handsome pete and tamas. still feeling awkward on the bike, and not riding all that well but still handled the climbs ok. went for the raisin toast at gus' for a change. then some porridge at work. mmm.

Cycling (Road) (Commute) 35:00 [3] 17.0 km (29.1 kph)
shoes: SH-R130S

Tuesday Apr 28, 2009 #

Cycling (Road) (Autumn Tour) 2:27:00 [3] 68.0 km (27.8 kph)
shoes: SH-R130S

handsome pete's autumn tour (mt pleasant, red hill and black mtn) with the cinnamon boys, plus the ride home after work. breakfast at gus, one of the best cinnamon toasts of 2009. the neck is a bit sore and i'm feeling a bit awkward on the bike, but its on the mend so i'm happy.

Monday Apr 27, 2009 #

Cycling (MTB) 1:35:00 [3]
shoes: SH-M120B

cruise with n.rickerby in bruce ridge. neck pretty sore, apparently a good sign cause it means the disk is improving and at least i can almost breathe properly again. bloody cold and feeling like it's winter already.

Friday Apr 24, 2009 #

Note
(rest day)

rode to physio and back, not really training.

Thursday Apr 23, 2009 #

Note
(rest day)

only hexercise today was walking to tilleys for a coffee.

Wednesday Apr 22, 2009 #

Cycling (Road) 50:00 [3] 25.0 km (30.0 kph)
shoes: SH-M120B

ride up to belcompton and back. sore and slow.

Tuesday Apr 21, 2009 #

Cycling (Road) (Commute) 1:30:00 [3] 32.0 km (21.3 kph)
shoes: SH-M120B

ride to/from work, ridiculously slow. couldn't breath without a lot of pain in my back/ribs. happarently i've done somn to the disk between the c6 and c7 vertebrae fellas, and got some sort of referred pain being referred.

Monday Apr 20, 2009 #

Cycling (Road) (Commute) 40:00 [3] 16.0 km (24.0 kph)
shoes: SH-M120B

ride to work. back/neck feeling pretty bad.

Sunday Apr 19, 2009 #

Event: BMC 100km Classic

Cycling (MTB) race (BMC 100km Classic) 4:50:00 [5] 105.0 km (21.7 kph) +2500m
shoes: SH-M120B

awesome race, in wombat forest near woodend, lots of singletrack, lots of climbing (nothing big just up and down the whole way) and cool "obstacles", with some scary bridges. i just rode steady, tried to go at my own pace and was only a couple of mins off the leaders at halfway. had a small stack at about 60km crossing one of the 3476 logs over the track and lost the group in front of me plus all my confidence so had a few slower km's in there. kept moving along alright though and finished in 6th in elite, about 15mins down, pretty 'ken happy with that. pretty 'ken long drive home after too.

C • Nice work! 4

C • fotes 3

Saturday Apr 18, 2009 #

Cycling (MTB) 2:00:00 [3]
shoes: SH-M120B

brekky and coffee at beechworth bakery then cruised around a couple of laps of the mtb park with warlders and prosseri. then back to the brewery for a coupla beers and some pizza. what a ripper. awesome day, such a nice place. slippery tracks (granite gravel) but good fun.

Friday Apr 17, 2009 #

Cycling (Road) (Scotsman) 1:54:00 [3] 58.0 km (30.5 kph)
shoes: SH-R130S

cruised around with Tamas. the dirt section is habsoutely terrible now, and some clown in a huge 4wd nearly cleaned up a kangaroo right in front of us. freezing cold too, but so nice out in the yass valley. warlders joined us for the last bit and brekky at karl marx brothers.

Thursday Apr 16, 2009 #

Note
(rest day)

call it tapering for sundays race.

Wednesday Apr 15, 2009 #

Cycling (Road) (Tour de Gus) 2:35:00 [3] 77.0 km (29.8 kph) +1000m
shoes: SH-R130S

usual ride with prosseri. real heavy fog out the back bit. brekky at silo for a change.

Tuesday Apr 14, 2009 #

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

ran home from work. it got dark super quick so a lot of it was on footpaths...

Monday Apr 13, 2009 #

Foot Running 43:00 [3]
shoes: Nike Pegasus

solid run on the trails (including the ankle killer) up on bruce ridge. the calves were pretty wrecked after.

Sunday Apr 12, 2009 #

Cycling (MTB) warm up/down 50:00 [3]
shoes: SH-M120B

rode out to butterfly from culburra, then halfway back after ace.

Cycling (MTB) race 1:31:00 [4]
shoes: SH-M120B

C • fotes 1

Saturday Apr 11, 2009 #

Cycling (MTB) 1:40:00 [3]
shoes: SH-M120B

cruised around butterfly and superbowl at currambene state forest near nowra, great fun.

Friday Apr 10, 2009 #

Note
(rest day)

no time for training, too much fishing.

Thursday Apr 9, 2009 #

Cycling (Road) (Scotsman) 1:50:00 [3] 59.0 km (32.2 kph)
shoes: SH-R130S

nice morning. prosseri was the only other "real" cinnamon boy, had tamas, vince and zelko along for the scotsman experience.

went for the cinnamon toast at karl marx for a change.

Wednesday Apr 8, 2009 #

Cycling (Road) (Southside Bunch) 2:02:00 [3] 63.0 km (31.0 kph)
shoes: SH-R130S

up at sparrows to be out the door by 5thirt to make it down to phillip at 6 for the bunch ride. bit of a cruisy pace today, except for the hill climb. chilly morning but bloody nice. quick coffee at double shot with dappers, tamas and shano before heading into work.

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S

Tuesday Apr 7, 2009 #

Cycling (Road) (Autumn Tour) 1:50:00 [3] 51.0 km (27.8 kph) +450m
shoes: SH-R130S

big group on a chilly morning - 8 of us took handsome pete route over mt pleasant, red hill and black mountain. we maxxed out our view of the autumn leaves. usual cinnamon toast and coffees at gus' cafe.

C • How long 3

Cycling (Road) (Commute) 32:00 [3] 16.5 km (30.9 kph)
shoes: SH-R130S

Monday Apr 6, 2009 #

Foot Running 22:00 [3]
shoes: Nike Pegasus

cruised around north lyneham ridge in the dark with the ayups. nice to be out running, but my ankle felt terrible.

Sunday Apr 5, 2009 #

Cycling (MTB) race 49:30 [4]
ahr:152 max:166 shoes: SH-M120B

second night lap, at about 00:40. felt fairly tired but i think there was less traffic this time, besides a couple of blokes who thought they were moving so fast that i couldn't possibly be serious about wanting to come past. i ended up having to ride through the forest. good fun though, and they ayups make it pretty close to riding in the daylight.

Cycling (MTB) race 48:30 [4]
ahr:152 max:163 shoes: SH-M120B

my last lap, at about 9am. didn't sleep too well and didn't feel that great this morning plus got held up a lot so rode a disappointing time for this one. still pretty smooth and enjoyed the ride so it wasn't all bad.

we finished up 3rd in the mens team of 6. had a couple of bits of bad luck (broken chain then warlders got stopped while a guy who stacked and broke his leg got stretchered out - the first 2 teams snuck through before they closed the track) which dropped us behind, other than that we were right on the pace so maybe next time. if the f*ckers don't build a big road through the forest...

Saturday Apr 4, 2009 #

Cycling (MTB) warm up/down 30:00 [2]
shoes: SH-M120B

Cycling (MTB) race (Mont 24 Hour) 46:10 [4]
ahr:169 max:177 shoes: SH-M120B

my first lap, rode the 2nd lap for the Cinnamon Boys team. Pretty clear track but started hitting traffic in the 2nd half of the lap. Didn't have a lot of speed, my legs are a bit wrecked from running on Thursday still!

Cycling (MTB) race 46:50 [4]
ahr:165 max:176 shoes: SH-M120B

second lap, headed out a bit before dusk - it was getting dark but i rode without lights no probs. lots of traffic this time so it was a pretty surgey kind of ride, pushing hard on the short firetrail sections and getting stuck behind people on the singletrack.

Cycling (MTB) race 49:30 [4]
ahr:155 max:168 shoes: SH-M120B

My first night lap at about 11pm. rode pretty solid, started feeling reasonable good about 2/3 of the way around. we paired up and did A-B-A-B etc so after this lap i had a 50min rest while pete rode a lap, then i went again.

Friday Apr 3, 2009 #

Cycling (Road) (Rogering) 1:30:00 [3] 48.0 km (32.0 kph)
shoes: SH-R130S

jolly old ride up the old roger federal highway, with tamas and long nick. dappers met us at karl marx for brekky. last morning ride in the dark for a while.

Thursday Apr 2, 2009 #

Cycling (Road) (Commute) 45:00 [3] 18.0 km (24.0 kph)
shoes: SH-M120B

ride home the long way with michael awesome.

Foot Running 22:00 [3]
shoes: Nike Pegasus

solid run around the ridge. ankle still dodgy but maybe maybe felling better than before. been doing lots of hexercises. it's been over 200 days since i hurt it now, 'ken ridiculous.

oh no, no bees! now who will sting me and walk all over my sandwiches.

watch the simpsons at 6:30pm on saturday to see roy.

C • Roy's Growing 5

Wednesday Apr 1, 2009 #

Cycling (MTB) (Commute) 35:00 [3] 15.0 km (25.7 kph)
shoes: SH-M120B

its fifteen k's from home to work
mostly on tar but some on dirt
describing with rhymes
takes so much time
and now my head is starting to hurt

Cycling (MTB) 1:45:00 [3]
shoes: SH-M120B

i almost didn't make it a week
of writing limericks with my tongue-in-cheek
this night ride with pete
(at majura we did meet)
did not help my rhymes come to a peak

« Earlier | Later »