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Training Log Archive: Shep

In the 30 days ending Jun 30, 2009:

activity	#	time	miles	km	+m
Cycling (Road)	20	23:06:00	343.62	553.0	750
Cycling (MTB)	3	5:35:00	9.32	15.0
Foot Running	6	3:38:00
Total	26	32:19:00	352.94	568.0	750

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Tuesday Jun 30, 2009 #

Cycling (Road) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor

only one way today, got a flat on the way in, and the spare was flat when i went to go home. fatty fatty pot belly to the rescue! it was raining anyway...

Monday Jun 29, 2009 #

Cycling (Road) (Charge Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

to work and back on the fixie.

"But youre staring at me
Like I need to be saved
In your jesus christ pose"

MTV banned Soundgardens Jesus Christ Pose cause it's apparently anti-christian. America, the land of the free!

Sunday Jun 28, 2009 #

Cycling (MTB) 2:00:00 [3]
shoes: Mavic Razor

cruisy ride with my old man around currambene state forest, did a lap of coondoo and butterfly, rolling along the fireroads etc for the rest. awesome trails so good fun.

Saturday Jun 27, 2009 #

Foot Running warm up/down 30:00 [3]
shoes: Nike Pegasus (Red)

easy running along culburra beach and the headland and ruined lighthouse.

Foot Running intervals 20:00 [4]
shoes: Nike Pegasus (Red)

Monagetti session on Culburra Beach. haven't done this (or any sort of intervals) in a while. felt good to try to run fast, tough on the beach but. ankle was good, last time i ran on the beach it was terribubble.

Friday Jun 26, 2009 #

Cycling (MTB) (Commute) 35:00 [3] 15.0 km (25.7 kph)
shoes: Mavic Razor

ride to work. heading to coast right after.

Foot Running 30:00 [3]
shoes: Nike Pegasus

run along the river from work at lunch time. big group out today, nice and sunny. starting to feel more natural running again.

it just occurred to me while running, our government has banned books about euthanasia, they can help a sick person end their suffering. but the bible and the koran, which inspire so many sheep to kill other sheep, are not only legal but hactually used in court as some sort of proof that you're telling the truth...

C • deep philosophical thought 2

Thursday Jun 25, 2009 #

Cycling (Road) hills 1:30:00 [3] 38.0 km (25.3 kph) +750m
shoes: SH-R130S

short warm up then 3 x black mountings with prosseri, neito and benbarr. rode the first 2 at a solid pace but cruised the last one. habsolute ripper of a coffee at gus', top notch chinaman toast too.

Cycling (Road) (Commute) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-R130S

Wednesday Jun 24, 2009 #

Foot Running 27:00 [3]
shoes: Nike Pegasus

cruisy run with the guys from work around canturf at lunchtime. ankle not feeling as good as sunday.

engineers are machines for turning coffee and muffins into stuff that works good.

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

usual, on the charge. no car incidents today, first time in a while.

"We're from america
We don't like to kill our unborn
We need them to grow up and fight our wars"

actually the reverends new album aint so bad...

C • I like it better than the last one! 2

Tuesday Jun 23, 2009 #

Cycling (Road) (Commute) 1:20:00 [3]
shoes: Mavic Razor

home the long way (after almost being taken out by a dumbass tradie on newcastle st). so foggy the lake was dark, i couldn't even see commonwealth ave bridge from regatta point. good training on the fixie, trying to ride without the brakes...

Monday Jun 22, 2009 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

usual ride on the charge fixie. still not feeling great, hopefully things start improving soon... foggy already riding home at 6pm. 2 car incidents on the way home, only one involving me but - a jackass in a 4wd nearly took out another cyclist, he was rather polite when pointing out he'd nearly been killed. i was more colourful in expressing my doubt that the driver that nearly took me out had eyes.

Sunday Jun 21, 2009 #

Foot Running 51:00 [3]
shoes: Nike Pegasus (Red)

solid run up on the mtb trails on bruce ridge. feeling fairly ok, even the ankle was reasonable. time to get the comeback on track for the aus champs, might even try some hintervals soon. heaps of people out on the bike up on the ridge.

Saturday Jun 20, 2009 #

Cycling (Road) (Bakery Bunch) 1:40:00 [3] 55.0 km (33.0 kph)
shoes: SH-R130S

not such a quick ride today, which was good for me having been sick for 3 weeks... met the bunch at barry drive so we could sleep in a bit. normally this means you're stuck behind 80 riders but some clown woman could barely ride up the hill on ginninderra drive (even with 2 blokes pushing her) which split the bunch right up, pete and i went around and jumped across and ended up a few wheels from the front. makes it a lot easier to get going for the fast bit at the end... long nick made some poor bloke crash on horsepark drive. then we went to tilleys for porridge and coffee. mmm. no glass.

Friday Jun 19, 2009 #

Cycling (Road) (Scotsman) 1:49:00 [3] 59.0 km (32.5 kph)
shoes: SH-R130S

Handsome Petes last Scotsman, he's moving to the Solo-man Islands for a coupla years for work. Big Cinnamon Boy turn out, there was 10 of us tis morn. Deli Karl Marx provided delicious coffee as usual, but my pancakes had a couple of bits of paper in them, and Pete and Prossers mushrooms had bits of glass... free breakfast = no solicitors involved.

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

Thursday Jun 18, 2009 #

Cycling (Road) (Commute) 1:00:00 [3]
shoes: Mavic Razor

Wednesday Jun 17, 2009 #

Cycling (Road) (Commute) 1:15:00 [3]
shoes: Mavic Razor

riding the fixie again. home the long way. almost not sick.

don't bother getting the new manson album. but go to roskilde.

C • fad bikes 5

Tuesday Jun 16, 2009 #

Cycling (Road) (Commute) 35:00 [3]
shoes: Mavic Razor

still sick, only rode to work and got a lift home with jo. riding tamas' fixie as the commuter, good fun.

Saturday Jun 13, 2009 #

Cycling (Road) 20:00 [3]
shoes: Mavic Razor

cruised up to Warlderses on Tamas' fixed wheel commuter. cool bike, good training without being able to freewheel, just gotta remember you can't stop pedaling or it tries to throw you off... got pretty sick again so taking it easy. pretty 'ken sick of being sick, its bin over 2 weeks now.

Friday Jun 12, 2009 #

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

rolled around in the freezing cold with Hungry Tamas and Handsome Pete, feeling terrible. It took 2 coffees at Karl Marx to stop my hands hurting. My ankle hurts less running than the cold of this ride did, gonna have to be more selective about which days i get on the bike...

Thursday Jun 11, 2009 #

Cycling (Road) (Commute) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: SH-R130S

Wednesday Jun 10, 2009 #

Foot Running 35:00 [3]
shoes: Nike Pegasus (Red)

lunchtime run along the river from work with the guys from work. cold cold and windy, but sunny. would have been a ripper day without the wind. still sick which is annoying, i aint bin sick this long for ages.

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S

Tuesday Jun 9, 2009 #

Cycling (Road) (Commute) 55:00 [3] 28.0 km (30.5 kph)
shoes: SH-M120B

Sunday Jun 7, 2009 #

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

rolled out to stromlo for some single track action with handsome pete, long nick and ricey nath. kinda wet day (and only 10 degrees or so, brrr) but the track was dry as, good fun.

oh the crow our father
he is aleem dar
oh our father crow

C • aleem dar theme song 2

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