Training Log Archive: ShepIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
smashed it to work and back super commuter style on the fixie.
Foot Running intervals 30:00 [3]
shoes: Nike Pegasus
cruised up the river with the guys from work (group of 10!) at lunchtime. threw in 5 x 1min efforts with 30secs jog recovery. real nice day, but a tough headwind on the run back.
Tuesday Sep 29, 2009 #
Foot Running (Commute) 58:00 [3]
shoes: Nike Zoom Elite 4
pretty solid run in to work in the morning, bloody nice time to be out running. tried to stick to grass and dirt as much as possible so the legs wouldn't get too sore. felt tired in the beginning but picked up and hactually started feeling good for the last 30mins or so.
Monday Sep 28, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
ride to work and back on the fixie. battling a headwind all the way home, needed heaps of peanuts and a glass of red to recover.
Sunday Sep 27, 2009 #
Foot Running warm up/down 20:00 [2]
shoes: Helly Hanson
Orienteering race (Vic Long) 1:27:00 [4] **** 15.1 km (5:46 / km) +650m 4:44 / km
ahr:160 shoes: Helly Hanson
longest race for me for a long time. just tried to run steady, didn't push too hard and concentrated a lot on orienteering. i had a pretty much perfect race technically, which VIC Nugget (the orienteer formerly known as NSW Stinger) told me he rarely hears me say (the Australian Middle Distance Champs in 2005 at the Pagodas is prob the last time it happened). i don't reckon my running speed is anything special but i guess the cycling has kept my endurance in good shape, especially on the hills. starting to get more and more keen for the long in trondheim... pretty happy to get the win today, and awesome that robw came 3rd to get the cockies the win in the mens, we're in striking distance of 3rd or maybe even 2nd now ;)
Saturday Sep 26, 2009 #
Foot Running warm up/down 20:00 [2]
Orienteering race (Aus Middle Distance) 41:25 [4] ***** 6.3 km (6:34 / km) +300m 5:19 / km
ahr:163 max:178 shoes: Helly Hanson
started real careful, took the safe way into the first control but still missed it! don't know what i did wrong, but lost at least 1.5mins in the end. improved after that, quite a lot of small mistakes but nothing as bad as the first one. never had that feeling like i KNEW the control was on the other side of that high point etc, i was never super confident until i actually saw the flag, and the flag was never exactly where i thought it would be! ran pretty cautiously over the rough ground too, but felt like i got along ok. finished a couple of mins down on simon which was good considering i lost most of that on the first control. great course and super area, worth the trip down from canberra even if i was disappointed with my race. what was i hexepecting though really, i didn't do any preparation for it ;)
Friday Sep 25, 2009 #
Cycling (Road) (The Scotsman) 1:30:00 [3] 47.5 km (31.7 kph)
shoes: SH-R130S
cruised around the scotsman with jules, the cowie brothers, benbarr, bobby nick and prosseri. some shenanigans on the climb half way around otherwise fairly sedate. ben "i'm a goose" barr told jules "you're pretty fit for an orienteerer". why didn't you buy a $7000 roadie like me?
Thursday Sep 24, 2009 #
Cycling (Road) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
charge to work and home again on the fixie. legs a bit heavy, trying to freshen up for the weekend...
Wednesday Sep 23, 2009 #
Foot Running 28:00 [3]
shoes: Nike Pegasus
easy run with the guys from work at lunchtime around canturf. windy but most of the dust has gone. legs a bit sore after the run yestie, not so often i've run that long this last year!
Tuesday Sep 22, 2009 #
Foot Running long 1:42:00 [3]
shoes: Nike Pegasus (Red)
ran home from work with some extra running in there, mt pleasant, mt ainslie and hacket hill. weird afternoon, real humid to start then had a thunderstorm come through and couldn't see majura from ainslie cause of the dust storm that came i overnight.
Monday Sep 21, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
charge to work and back on the fixie.
Foot Running 42:00 [3]
shoes: Nike Pegasus (Red)
run with the cockies around bruce and oconnor ridge, mostly on bike paths. then had pide and map session at ben and maces. felt so slow running next to shannon who was looking like she was cruising.
Sunday Sep 20, 2009 #
Cycling (Road) (Tour de Gus) 2:20:00 [3] 72.0 km (30.9 kph) +1000m
shoes: SH-R130S
cruised around coppins-uriarra-cotter with jules, warlders and nath (in decreasing order of time spent riding with me). real nice morning, but my legs reminded me i'd written some cheques they couldn't cash last sunday. coffee at karl marx after. wanted to go running but just not feeling like running this weekend, tired sore legs.
Friday Sep 18, 2009 #
Foot Running 1:08:00 [3]
shoes: Nike Pegasus (Red)
cruised home from work, trying to run on as much dirt as i could. through the green corridor in campbell and around the bottom of ainslie etc. feeling a bit tired today.
Thursday Sep 17, 2009 #
Cycling (Road) (Commute) 1:20:00 [3]
shoes: SH-M120B
ride to work on the fixie, home the long way keeping to bike paths in the wind and (light) rain.
Wednesday Sep 16, 2009 #
Foot Running 33:00 [3]
shoes: Nike Pegasus (Red)
cruised up to belcompton to pick up the car from the vw centre (got them to adjust the headlights on the skoda after the panel bashers bashed them back on). awesome day, and not feeling too bad but still got sore feet from tight shoes on sunday...
Tuesday Sep 15, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
charged in to work and back on the fixie.
Monday Sep 14, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S
sore feet.
Sunday Sep 13, 2009 #
Cycling (MTB) race (Angry Doctor) 4:44:00 [5] 100.0 km (21.1 kph) +2300m
ahr:150 max:175 shoes: Mavic Razor
man what a tough race! 32 degrees down at Mogo, so it was already quite warm when we started at 7am. i rode with the lead bunch (7 of us) for about the first15km, then just eased off a bit cause i felt like i'd pop if i kept up that pace. mark 'tupac' tupalski and some other bloke caught up and we rode together for a while. i was struggling after about 30km, thinking i'd pull the pin at halfway - it was hot and every climb seemed to go for ages. coming into the halfway point in 2h20m i realised i was hurting cause we were going at a pretty solid pace, so i grabbed 2 bottles and chucked some more lube on my chain. tupak didn't stop so got a minute or so on me there, but about 10km into the second 50km i caught him and brent miller, tupak and i dropped brent after a while then eventually i dropped tupak on one of the big climbs (i think there was 5 climbs of 100-200m in the 2nd 50km). i was doing all i could just to keep the pedals turning really, balancing keeping moving with not spewing, it was so hot, but of course it wasn't just me struggling. i was riding along looking over my shoulder just expecting to get caught, but instead i just picked off a few guys, and when i got to the water station at 80km i was in 4th. i filled up a bottle and had another gel and just tried to tell myself this last bit would be just like riding home from work... the gel helped but it felt like i was crawling, then i caught and passed the bloke in 3rd on the last big climb, and just held that position until the end, fortunately they'd taken the last steep pinch out of the course (i'd been dreading it!) and instead we rode across a field in the baking sun. perren delacour said he saw me on the other side of the field (1-1.5mins across) as he rode onto it, then tried to push a bit harder to catch me but just started spewing instead. glad to hear i wasn't the only one feeling the heat! i was so happy to see the finish line... bit disappointing that the top few guys (shaun lewis, matt flemming etc) only rode the 50km to save themselves for the mtb marathon nationals in bendigo next weekend, but i'll still take the 3rd place ;) prob my best result in an elite mtb race.
Friday Sep 11, 2009 #
Cycling (Road) (The Scotsman) 1:50:00 [3] 56.0 km (30.5 kph)
shoes: SH-R130S
cruised around the Scotsman with two of the Cowie brothers and BenBarr. Nice and easy, coffee at Deli Marco as usual, then rolled in to work.
Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S
Thursday Sep 10, 2009 #
Cycling (MTB) 1:50:00 [3]
shoes: Mavic Razor
cruised around majura for a bit in the morn with netio and the cowie brothers andrew and pete. coffee at karl marx after, then rolled in to work. nath saw the subaru (with southern cross on the rear window) that told us to "get off the road or i'll run yous over, cnuts" before nearly killing us, at the carpark at his work today... might have to commute through there some day with a bottle of brake fluid. uh oh did i write that or just think it?
Cycling (MTB) (Commute) 45:00 [3]
shoes: Mavic Razor
slightly longer ride home, on bike paths more than roads.
Wednesday Sep 9, 2009 #
Cycling (MTB) 1:55:00 [3]
shoes: Mavic Razor
cruised around majura for a bit with jules then cut a lap of bruce ridge on my own in the dark. bit muddy but good fun.
Tuesday Sep 8, 2009 #
Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S
Cycling (Road) hills 1:15:00 [3] 33.0 km (26.4 kph) +500m
shoes: SH-R130S
cruised home from work and did 2 efforts up Black Mtn on the way, hit the climbs pretty hard, but rolled down super slow on the wet road in the dark...
Monday Sep 7, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
charged into work and back on the fixie in the rain. cold.
Sunday Sep 6, 2009 #
Foot Running long 1:30:00 [3]
shoes: Nike Pegasus (Red)
solidish run on trails on the ridges and bike paths out towards palmerston with wisbey (for 75mins anyway). longest run in quite a while, the foot was sore but running makes the cold feel a little better. but that could be the sudafed. was keen for a long ride today but i need to save up my time credits for next weekend.
Saturday Sep 5, 2009 #
Cycling (Road) 1:20:00 [3]
shoes: SH-M120B
cruised out to stromlo and back on the fixie with reubs to watch the mens xc at the world champs. so confusing, none of the riders punched any controls.
still sick, but had to get some hexercise. we sucked down some munich lager home brew after, its good.
still sick, but had to get some hexercise. we sucked down some munich lager home brew after, its good.
Friday Sep 4, 2009 #
Note
(sick)
yep got sick. had to happen - the angry doctor is coming.
Foot Running 1:05:00 [3]
shoes: Nike Pegasus (Red)
ran home via the city. just cruising cause i aint feeling so good. goddamn floriade forced me to take a big detour to get into the city, i don't wanna look at the flowers anyway so why can't i go along the bike path? i think they should ban floriade, i don't like the kind of people it brings to town either.
Thursday Sep 3, 2009 #
Cycling (MTB) 2:10:00 [3]
shoes: Mavic Razor
smacked it around majura for a while with some cinnamon boys and naths redneck mates from brisvegas, then had brekky with robw and reubster at karl marx. good fun riding tis morn and we went a bit harder than usual, well either that or my legs were wrecked from yestie (and the now usual interrupted sleep). i think a bit of both. finished up by riding to work in the drizzle. starting to get the cold jo's had for a while that i've been battling to keep away...
Cycling (MTB) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor
Wednesday Sep 2, 2009 #
Cycling (Road) hills (8 Mountings in 2 Hours) 2:18:00 [4] 58.0 km (25.2 kph) +2000m
ahr:141 max:164 shoes: SH-R130S
been planning on doing this session for a while, and with the angry doctor coming up, my shape going down, and having much less time to train, now seemed like a good day to have a crack: 8 black mountains in 2 hours. just cruised them really, not feeling super confident i could hack it especially on ints 4 and 5 where i was starting to tire and still had a long way to go! but made it easy, times (with ave/max heart rate) were 10.25 (155/163), 10.40 (155/162), 10.35 (155/163), 10.44 (153/161), 10.50 (152/160), 10.36 (153/162), 10.31 (154/163), 10.34 (155/164). all the descents were 3.15-3.19. it's about 2.7km up with 250m climb, it took 1h51m40s for the 8 ints finishing back at the bottom, good solid session, and i reckon i could do a 9th and get to the top in 2hours (could have almost done it today, my best recorded time is 9.00) - but maybe not quite back to the bottom again.
Tuesday Sep 1, 2009 #
Cycling (MTB) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B
in to work. another lockup to avoid a car cutting me off, he just turned across in front of me to drive into a parking spot. near the hopsice by the lake, not like he was in a high pressure busy traffic situation...
Foot Running 58:00 [3]
shoes: Nike Pegasus (Red)
steady ayup run home from work. calves getting pretty tight by the end as usual. should start doing some ints on this run.