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Training Log Archive: Shep

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Cycling (Road)	18	33:07:00	652.13	(19.7/h)	1049.5	(31.7/h)	1750
Cycling (Commuter)	8	5:54:00	71.46		115.0
Cycling (MTB)	5	5:31:00	59.47		95.7		595
Foot Running	4	3:44:00	8.08		13.0		125
Cycling (CX)	3	2:07:00
Total	38	50:23:00	791.13		1273.2		2470

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Tuesday Nov 30, 2010 #

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

ride to work. p!ssing down so got a lift home.

Monday Nov 29, 2010 #

Cycling (CX) (Commute) 1:00:00 [3]
shoes: SH-M120B

damp ride in then a wet ride up to hughes after work to pick up roy.

Sunday Nov 28, 2010 #

3 PM

Foot Running 1:15:00 [3]
shoes: Asics GEL-1150

too wet to ride so went running, up black mountain and around little black mountain.

Saturday Nov 27, 2010 #

6 AM

Cycling (Road) 3:44:00 [3] 123.0 km (32.9 kph)
shoes: SH-R130S

bakery bunch then rolled around cotter uriarra with simpo and the prossercution. went pretty hard up the 3 sisters climb. good Danish at dobo's after. mmm.

Friday Nov 26, 2010 #

Note

rest day, cruised over to dicko on the cx bike with roy in the trailer in the (hot) arvo.

Thursday Nov 25, 2010 #

8 AM

Cycling (MTB) (Commute) 34:00 [3] 16.5 km (29.1 kph)
shoes: Mavic Razor

ride in to work.

6 PM

Cycling (MTB) 1:25:00 [3] 31.0 km (21.9 kph) +295m
shoes: Mavic Razor

ride from work to the dirt crit, raced the dirt crit then cruised on home. good race, pretty much climbing from the start line up some techo rocky singletrack then back down some smooth flowing singletrack. as usual didn't start so quick and got a bit held up, but passed guys on short firetrail section of the climb and got up into 3rd by the end.

Wednesday Nov 24, 2010 #

7 AM

Cycling (Road) (Commute) 31:00 [3] 16.5 km (31.9 kph)
shoes: SH-R130S

4 PM

Cycling (Road) hills 1:19:00 [4] 36.0 km (27.3 kph) +750m
shoes: SH-R130S

rode to the summer series orienteering via mt ainslie, with 3 solid efforts up the hill. pretty warm, tough session.

Tuesday Nov 23, 2010 #

5 AM

Cycling (Road) 1:32:00 [4] 57.0 km (37.2 kph)
shoes: SH-R130S

made it out for the Hour of Power. did the northside version which starts corner of antill and northbourne and meets up with the southside bunch after they cross commonwealth ave bridge. must have been 70 or 80 in the bunch tis morn, which means i didn't pull too many turns. still, did a turn coming back along adelaide ave at 70kmh so when you do get on the front you're working. quick coffee at beess after, they were hactually open for a change ;)

C • 70-80 1

Monday Nov 22, 2010 #

8 AM

Foot Running (Commute) 45:00 [3]
shoes: Brooks Adrenaline GTS

ran to work from hughes thru the fed golf course, over red hill and down the little singletrack parallel to hindmarsh.

5 PM

Cycling (Commuter) 35:00 [3] 16.5 km (28.3 kph)
shoes: SH-M120B

Sunday Nov 21, 2010 #

4 PM

Cycling (MTB) 1:30:00 [3]
shoes: Mavic Razor

cruised around bruce ridge for a bit with cowie and the neighbours sven & jas.

Saturday Nov 20, 2010 #

6 AM

Cycling (Road) 4:20:00 [3] 138.0 km (31.8 kph)
shoes: SH-R130S

rode with the bakery bunch, good fun as always but did a lot of work chasing the lone breakaway tom palmer which wrecked me. had a quick sour dough with jam, danish scroll and espresso at dobo's then rolled around cotter-uriarra, and finished with a hit out up black mountain with tamas and simpo. then back to dobo's for a choc macadamia tart and a coke. good morning out.

Thursday Nov 18, 2010 #

7 AM

Cycling (Commuter) 32:00 [3]
shoes: Mavic Razor

6 PM

Cycling (CX) (Commute) 32:00 [3]
shoes: Mavic Razor

Wednesday Nov 17, 2010 #

7 AM

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

ride in to work.

i'm gonna have to stop using USB devices, apparently that makes me religious (a satan worshipper).

6 PM

Cycling (Road) (Crit) 1:52:00 [3] 62.0 km (33.2 kph)
shoes: SH-R130S

ride from work out to stromlo, race in the crit, then back home after. good race tonight (despite one guy having a tyre pop, which sent him over the bars, and brought down 3 other blokes). fairly solid pace so the bunch was pretty strung out. with 3 laps to go a couple of my new team mates (onya bike belco) kept it single file with some solid pace and the bike culture guys hit it real hard in the last lap (60kmh UP the front straight). i was in a good spot, 3rd wheel, when we hit the sprint but i got no sprint and the 2 guys behind me came past so i got 5th. won my entry fee back at least ;)

Tuesday Nov 16, 2010 #

8 AM

Cycling (Commuter) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

cruised in to work on the cx bike. too wet and muddy for any shortcuts.

5 PM

Foot Running (Commute) 58:00 [3] 13.0 km (4:28 / km) +125m 4:15 / km
shoes: Asics GEL-1150

run home from work. nice to be out running, and didn't feel toooo bad.

Monday Nov 15, 2010 #

5 PM

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

raining in the morn so got a lift in to work, then rode into the city after work.

Sunday Nov 14, 2010 #

8 AM

Cycling (Road) 3:58:00 [3] 122.0 km (30.8 kph)
shoes: SH-R130S

rode with tamas and prosseri through cotter to tidbinbilla, up corrin (to the top, pissing down rain up there so didn't go to the dam) then home via point hutt xing and boganaranong. nice ride, surprisingly dry (except high up at corrin) for how grim the day looked. delish cherry danish at dobo's after too.

Friday Nov 12, 2010 #

6 AM

Cycling (Road) (The Scotsman) 1:32:00 [3] 48.0 km (31.3 kph)
shoes: SH-R130S

usual ride with tamas and prosseri, plus a few guys from work and one from dewr who are doing the hartley ride to kosci. bit of a debacle, they're all quite fit people but dangerous on a bike. we had to leave them at sutton so we weren't too late home...

Thursday Nov 11, 2010 #

9 AM

Cycling (MTB) (Commute) 35:00 [3] 16.5 km (28.3 kph)
shoes: SH-M120B

6 PM

Cycling (MTB) 1:15:00 [3] 27.0 km (21.6 kph) +280m
shoes: Mavic Razor

from work to the dirt crit, then home via the dirt around the edge of watson with morto.

Cycling (MTB) race (Dirt Crit) 12:00 [4] 4.7 km (23.5 kph) +20m
shoes: Mavic Razor

first dirt crit in a while, and it showed. pretty muddy and slippy and a very twisty course with lots of exposed tree roots. still, rode ok, 6th out of about 20 in mens a.

Wednesday Nov 10, 2010 #

7 AM

Cycling (Road) (Commute) 31:00 [3] 16.5 km (31.9 kph)
shoes: SH-R130S

ride to work.

5 PM

Cycling (Road) 1:49:00 [3] 60.0 km (33.0 kph)
shoes: SH-R130S

ride from the work to weston park to hang out with roy while jo raced the oh-rienteering, then out to the crit, "raced" that and then home after. the crit was going good, had a bit of a break with tamas and 2 other blokes, but we got pulled in. with 2 laps to go i was sitting in a good spot and feeling good, then as we hit the right hand turn at the top of the front straight the guy in front and to the right of me went down, he fell to the left after hitting his bars with the guy on his right, i had no chance to avoid him but somehow as i went over the top of him i came off my bike, stepped on him and landed on my feet at 35kmh and skated on my cleats along the asphalt. i think my bike got run over cause my back wheel ended up with a bit of a wobble, and my cleats got worn down and left big yellow streaks on the track. lucky escape!

C • !!! 3

Tuesday Nov 9, 2010 #

6 AM

Cycling (Road) hills 1:40:00 [4] 42.0 km (25.2 kph) +1000m
shoes: SH-R130S

short warm up then 4 x efforts up black mtn with cowie and the prossers. rode the first with cowie then the last 3 on my own. very quick danish and coffee at dobbo's after. mmm. that's why i got out of bed.

5 PM

Cycling (Road) (Commute) 31:00 [3] 16.5 km (31.9 kph)
shoes: SH-R130S

ride home from work.

Monday Nov 8, 2010 #

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

to work in the morn, then to hughes after work over the saddle between red hill and davidsons trig, racing the lightning.

Sunday Nov 7, 2010 #

11 AM

Cycling (Road) (Cotter - Uriarra) 2:24:00 [3] 74.0 km (30.8 kph)
shoes: SH-R130S

cruised around the loop with the prossers, tamas, NATO and cowie. went a bit harder up the hills. nice day to be out riding, and delish danish scroll at the son of dobins after.

Saturday Nov 6, 2010 #

7 AM

Cycling (Road) 3:10:00 [3] 104.0 km (32.8 kph)
shoes: SH-R130S

rode the bakery bunch, good fun as always. seemed to spend a lot of time on the front tis morn. then cruised out to lake boy george with tamas, coffee at karl marx and a few extra km's after that going home via the city.

Friday Nov 5, 2010 #

6 AM

Cycling (Road) (The Scotsman) 1:28:00 [3] 47.0 km (32.0 kph)
shoes: SH-R130S

cold ride around the scotsman with tamas. sure don't feel like november. i sure don't feel like i'm in any kind of shape either. and the back/ribs is only getting worse.

Thursday Nov 4, 2010 #

Cycling (Commuter) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

pretty sure i did somn to a disc in my spine crashing last week, struggling to breathe today cause it feels like i've got broken ribs (front and back). racing last night seems to have made it worse. surprisingly.

Wednesday Nov 3, 2010 #

8 AM

Cycling (Road) (Commute) 31:00 [3] 16.5 km (31.9 kph)
shoes: SH-R130S

ride to work.

6 PM

Cycling (Road) 1:20:00 [3] 37.0 km (27.8 kph)
shoes: SH-R130S

cruise out to stromlo from work, and home after things got critical.

Cycling (Road) race (Let's Get Critical) 23:00 [4] 17.0 km (44.3 kph)
shoes: SH-R130S

reasonably tame race, it was pretty windy so the bunch mostly stayed together. although a group of 6 did get away quite early, but they didn't seem to be too threatening so it seems we left them out there to get tired. they got pulled back with just under a lap to go so then it was on. i was in a good position coming into the home straight but then come clown just pulled across (to go around the guy in front of him) without looking, that's where i was coming past him and his shoe hit my front wheel, i heard the spokes going ding ding ding. lucky i didn't go down but i lost the momentum but managed to get back up to 7th and score some points. it could have been worse, about a second after that clown nearly took me down another clown sat up and the guy behind him crashed into him (and brought down about 5 others). he needed a lift home (well, hospital) in an ambo, wasn't a real nice finish to the race.

Tuesday Nov 2, 2010 #

Cycling (Commuter) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: Mavic Razor

trek to work and back in the rain.

Monday Nov 1, 2010 #

7 AM

Foot Running (Commute) 46:00 [3]
shoes: Asics GEL-1150

easy run to work from hughes. ribs still sore and struggling to breathe deeply. legs also sore. not very enjoyable.

C • Don't worry 1

5 PM

Cycling (Commuter) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-M120B

ride home from work in the rain.

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