Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Jun 30, 2011:

activity	#	time	miles	km	+m
Foot Running	13	10:41:00	37.97	61.1	115
Cycling (CX)	11	7:50:00
Cycling (Road)	2	3:37:00	46.6	75.0
Cycling (Commuter)	3	1:25:00
Cycling (MTB)	1	1:20:00
Orienteering	2	43:40
Total	30	25:36:40	84.57	136.1	115

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Thursday Jun 30, 2011 #

8 AM

Foot Running warm up/down 25:00 [3]
shoes: Brooks Adrenaline GTS

Running to work, warm up and down for the hintervals.

Foot Running intervals 18:00 [3]
shoes: Brooks Adrenaline GTS

Did 12 x 1min efforts with 30sec jog recovery. Not feeling real fast...

5 PM

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

cruise home on the fixie.

Wednesday Jun 29, 2011 #

7 AM

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

fixie into work.

5 PM

Foot Running 47:00 [3]
shoes: Brooks Adrenaline GTS

easy run home from work, the longer way staying on the bottom of mt ainsie to hackett, then home via dickson ovals and southwell park.

Tuesday Jun 28, 2011 #

7 AM

Foot Running warm up/down 24:00 [3]
shoes: Brooks Adrenaline GTS

running in to work, before and after ints.

Foot Running intervals 18:00 [4]
shoes: Brooks Adrenaline GTS

did a shortened wingstedt session, 3 x 4min with 3min recovery. not breaking any speed records.

4 PM

Cycling (CX) 25:00 [3]
shoes: Mavic Razor

cruised home from work, picked up roy from wattle on the way.

Monday Jun 27, 2011 #

7 AM

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

ride in to work. walked about 3km in my thongs getting cold feet to pick up the car after.

Sunday Jun 26, 2011 #

8 AM

Foot Running long 1:45:00 [3] 22.5 km (4:40 / km)
shoes: Asics GEL-1150

ran up to UC to meet wisbey then did a lap of bruce ridge, thru black mtn and around aranda hill. left wisbey near lake g and went over gossan hill and back thru bruce ridge to finish off. calves a bit sore but going ok.

Saturday Jun 25, 2011 #

8 AM

Foot Running 1:00:00 [3]
shoes: Brooks Adrenaline GTS

cruisy run with wisbey from lake g out around the field of dreams etc. cold cold.

Thursday Jun 23, 2011 #

4 PM

Foot Running 1:25:00 [3] 19.0 km (4:28 / km)
shoes: Nike Free Run Plus

in rAdelaide for work so did a run from the city along the torrens bike path (on the little singletracks when possible) towards the coast. turned at 40 mins then did a bit extra at the end. pretty nice for a city run.

Wednesday Jun 22, 2011 #

Cycling (Commuter) 45:00 [3]
shoes: Mavic Razor

finally put some new bars on my commuter so rode the fixie to work and back.

Tuesday Jun 21, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

to work and back. doing less training now with the shorter commute!

C • shorter commute 6

Monday Jun 20, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

to work and back.

Sunday Jun 19, 2011 #

3 PM

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

cruised around bruce ridge for a bit. still feeling ordinary but enjoyed being out riding.

Saturday Jun 18, 2011 #

8 AM

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

cruisy run with wisbey from home around the ridges and black mountain. still sick but not feeling too bad.

Friday Jun 17, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

to work and back. cold cold. and windy.

Thursday Jun 16, 2011 #

Cycling (CX) (Commute) 50:00 [3]
shoes: SH-M120B

to work and back. in the slightly longer way with a bit of dirt.

Wednesday Jun 15, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: SH-M120B

to work and back. sick as.

Tuesday Jun 14, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: SH-M120B

to work and back. picked up roy off at wattle on the way home.

Monday Jun 13, 2011 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Adidas Swoop

Orienteering race 30:00 [3]
shoes: Adidas Swoop

qb3 middle distance day. feeling terrible but couldn't bare to not run here again (i was sick last time we came here). needn't have bothered, it was still quite good fun but just spur gully, nothing special. why does orienteering nsw waste some of the best orienteering maps in the world by avoiding the rock?

Sunday Jun 12, 2011 #

Note
(sick)

sick. so stayed home with roy while everyone else went orienteering in the (cold) rain.

Saturday Jun 11, 2011 #

2 PM

Foot Running warm up/down 15:00 [3]
shoes: Brooks Adrenaline GTS

Orienteering race (QB3 Sprint) 13:40 [3]
shoes: Brooks Adrenaline GTS

in some tafe campus in lithgow. quite good fun, ran ok but lost a bit of time where the map was wrong - a passable line of the fence was actually a 3m high fence even TDH couldn't have got over. i shouldn't have been going that way anyway... good fun, but i really started feeling poorly. roy's been sick all week so it was only a matter of time till i got it from him.

Friday Jun 10, 2011 #

7 AM

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

run to work along the bottom of mt ainslie.

Thursday Jun 9, 2011 #

5 PM

Foot Running (Commute) 37:00 [3]
shoes: Brooks Adrenaline GTS

run home from work. forgot my ayup battery so had no light - stuck to the roads which was boring, but shorter and less ankle twisty.

Wednesday Jun 8, 2011 #

Note
(rest day)

in Sydney for the day. goodbye Pa.

Tuesday Jun 7, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

to work and back, picked up roy at wattle on the way home.

Monday Jun 6, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: Mavic Razor

started a new job at russell, so got a shorter commute. gonna mean i do less training... dropped roy at wattle on the way in.

Sunday Jun 5, 2011 #

8 AM

Cycling (Road) 2:45:00 [3] 75.0 km (27.3 kph)
shoes: SH-R130S

been a while since i've been out on the roadie! cruised around the royal national park with Ezy. finished up at sutho for a coffee and some fruit toast in the sun. mmm.

Saturday Jun 4, 2011 #

3 PM

Cycling (Road) 52:00 [3]
shoes: Brooks Adrenaline GTS

cruisy run with JLA on some single tracks in the royal np. nice.

Thursday Jun 2, 2011 #

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

in to work then to jo's oldies after. a few beers at zeirholz in between, not much work...

Wednesday Jun 1, 2011 #

7 AM

Foot Running (Commute) 59:00 [3] 13.1 km (4:30 / km) +115m 4:19 / km
shoes: Brooks Adrenaline GTS

steady run into work. not feeling too bad, right hamstring tightening up nicely but at least the gubbvader are keeping themselves away.

12 PM

Foot Running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics GEL-1150

cruisy run with the guys from work, one last time... up the river through the dead thistle forests of the molonglo bank.

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