Training Log Archive: ShepIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
7 AM
Cycling (Road) 28:00 [3] 16.0 km (34.3 kph)
shoes: SH-R130S
hit the roadie for the first time in a while, for a solid ride to work. cold as.
4 PM
Cycling (Road) 35:00 [3] 19.0 km (32.6 kph)
shoes: SH-R130S
solid ride home sticking more to bike paths around the city.
changed shoes and bikes and went back to wattle to get roy, not logging that cause it wasn't technicall my commute and i only log commuting these days.
changed shoes and bikes and went back to wattle to get roy, not logging that cause it wasn't technicall my commute and i only log commuting these days.
Sunday Apr 29, 2012 #
4 PM
Foot Running long 1:40:00 [3]
shoes: NB 814
tried a bit of a longer one. went ok, but didn't feel that comfortable. busy all day so ended up going so late i finished in the dark. went along the ridges then met up with handsome pete and cruised around black mountain with him for almost half of the run, before rolling home on the firetrails in the dark along the ridges again.
Saturday Apr 28, 2012 #
5 PM
Foot Running 52:00 [3] 9.9 km (5:15 / km) +165m 4:51 / km
ahr:137 max:159 shoes: Brooks Adrenaline GTS
cruised around the ridges. knee a bit funny today - some real accute pain at times but other than that feeling a lot better. the back is starting to give me more trouble now but. i'm sure they're related. i'm also sure i'm getting old.
PTE 3.1 (14 hours rec)
PTE 3.1 (14 hours rec)
Friday Apr 27, 2012 #
5 PM
Foot Running 40:00 [3] 7.5 km (5:20 / km) +130m 4:54 / km
ahr:135 max:163 shoes: Nike Free 7.0
easy run around red hill, trying to keep it relatively flat. knee not too bad, much more ibuprofen today...
PTE 3.1
PTE 3.1
Thursday Apr 26, 2012 #
4 PM
Foot Running 45:00 [3] 8.25 km (5:27 / km) +110m 5:07 / km
ahr:129 max:148 shoes: Nike Free 7.0
cruised around lyno+o'connor+bruce ridges. more ibuprofen today and it helped. actually felt like i could run from about 27mins until 30mins into the run.
TE 2.3 (9hrs rec).
TE 2.3 (9hrs rec).
Wednesday Apr 25, 2012 #
4 PM
Foot Running 30:00 [3] 5.9 km (5:05 / km) +110m 4:39 / km
ahr:134 max:158 shoes: Nike Free 7.0
cruised arounn north lyno ridge. knee very sore first 5-10mins then was just sore. seems like the PVC pipe is (slowly) doing the job. might need more ibuprofen though.
TE 2.7 (8hrs rec)
TE 2.7 (8hrs rec)
Tuesday Apr 24, 2012 #
Cycling (Commuter) 45:00 [3]
shoes: Mavic Razor
to work and back, picking up roy at wattle on the way home.
Monday Apr 23, 2012 #
Cycling (Commuter) 45:00 [3]
shoes: Mavic Razor
to work and back, dropped roy at wattle on the way in.
Sunday Apr 22, 2012 #
4 PM
Foot Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Free 7.0
tried to run on north lyno ridge. didn't go too well, knee still bloody painful. i've had sore knees from tight itbs most (if not all) of the time i've been running, but never like this.
Friday Apr 20, 2012 #
Cycling (Commuter) 25:00 [3]
shoes: Mavic Razor
ride in to work. short one after to get the car from JLA.
Thursday Apr 19, 2012 #
Cycling (Commuter) 40:00 [3]
shoes: SH-M120B
to work and back. wet, cold, dark, knee sore. fun.
Wednesday Apr 18, 2012 #
Cycling (Commuter) 25:00 [3]
shoes: SH-M120B
in to work then over to get the car from JLA after.
Tuesday Apr 17, 2012 #
Cycling (Commuter) 45:00 [3]
shoes: SH-M120B
ride in to work and back, picked up roy at wattle on the way home. still struggling up over the footbridge! roy told me two things: "go faster dad", and that mum is quicker than dad...
Monday Apr 16, 2012 #
Cycling (Commuter) 45:00 [3]
shoes: Mavic Razor
to work and back, dropped roy off at wattle on the way.
i'm calling my left knee an injury, cold barely walk today (or yestie arvo). i really struggled pulling roy up over the ginninderra drive footbridge, roy kept asking "what are you doing dad?", i'm struggling roy!
i'm calling my left knee an injury, cold barely walk today (or yestie arvo). i really struggled pulling roy up over the ginninderra drive footbridge, roy kept asking "what are you doing dad?", i'm struggling roy!
Sunday Apr 15, 2012 #
9 AM
Orienteering race (NOL Round 9) 1:38:00 [5]
shoes: Inov8 Xtalon 212 (2)
At Collins Creek. Mass start hagaby. i wasn't feeling so positive about this - hearing the word lantana in the terrain description brought back the nightmare of the long day at easter, and the map notes said the lantana wasn't accurately mapped, the termite mounds were "unreliable", and there may be more erosion than is mapped in the gullys. awesome. so the first control was straight down a vague hillside to one of these unreliable termite mounds.... missed it!
my knee was feeling real bad, so i took it real easy on the first loop. made a few little mistakes too, but i think it was impossible not to on that map! vague-ish spur gully, weaving around vaguely mapped lantana looking for unreliable termite mounds which were everywhere. the rocky grounds were sightly more reliable (although often covered with lantana) but the erosion gullys were good (i reckon the area would have been better as a middle distance only using the 2 sections of erosion in the south east of the map). upped the pace a little bit on the second loop but never really went too hard but just kept the same speed right through the 3rd loop too. came in to start the 4th and final (and short - 1.6km) loop and didn't hear anything about my place, and didn't see maps on a lot of posts so figured i had heaps of guys in front of me. i just jogged around the last loop with my knee getting sorer feeling sorry for myself. maybe we only had the first 3 maps on our posts cause it turns out i had a big lead so won the race by about 6mins over oli mitchell (great result from him beating mass start muz into 2nd!). couldn't believe we'd been going nearly 100mins (i'm running without a watch for about the first time in my life thanks to my suunto breaking again).
i didn't think this race was too bad, but i think thats only cause i ran the long day at easter...
my knee was feeling real bad, so i took it real easy on the first loop. made a few little mistakes too, but i think it was impossible not to on that map! vague-ish spur gully, weaving around vaguely mapped lantana looking for unreliable termite mounds which were everywhere. the rocky grounds were sightly more reliable (although often covered with lantana) but the erosion gullys were good (i reckon the area would have been better as a middle distance only using the 2 sections of erosion in the south east of the map). upped the pace a little bit on the second loop but never really went too hard but just kept the same speed right through the 3rd loop too. came in to start the 4th and final (and short - 1.6km) loop and didn't hear anything about my place, and didn't see maps on a lot of posts so figured i had heaps of guys in front of me. i just jogged around the last loop with my knee getting sorer feeling sorry for myself. maybe we only had the first 3 maps on our posts cause it turns out i had a big lead so won the race by about 6mins over oli mitchell (great result from him beating mass start muz into 2nd!). couldn't believe we'd been going nearly 100mins (i'm running without a watch for about the first time in my life thanks to my suunto breaking again).
i didn't think this race was too bad, but i think thats only cause i ran the long day at easter...
Saturday Apr 14, 2012 #
11 AM
Orienteering race (NOL Round 8 Part 1) 16:05 [5]
shoes: Nike Waffle XC
Sprint at QUT Kelvin Grove. One of the most difficult sprints i've done i reckon. right from the start - there was no clear way to get through the buildings! everyone was in the same boat but still by the time i got out to the road i felt like i was behind cause i'd been going so slow trying to read my way out of the maze! went ok, but without any real speed and knee hurting running up and down the hills, until 9... we had a pivot control for some reason (and with no warning in the event info) and i ran from 9 almost to 14 before i realised. only got myself to blame - all the info is there on the map ;) knowing it was only part 1 of a 2-race day i didn't get too bothered and kept racing without any more dramas to the end. lost maybe 35 seconds so i'd have been smashed by Schmolle anyway who did about 15:15. impressive - that was a difficult course i thought!
3 PM
Orienteering race (NOL Round 8 Part 2) 18:00 [5]
shoes: Nike Waffle XC
(Real) Chasing start from this mornings first round, at UQ in St Lucia. I went out in 4th, about 50 secs behind Schmolle, 40 behind Oscar McNulty and 10 behind kEEly. Just followed thos guys to the 1st - they all went right and so did i - i didn't wanna risk losing time to them. left would have been better though. got on kEEly by the first and was head to head with him until the split at 8. very careful to do the phi in the right order after this mornings debacle. was reasonably clean and smooth and was pretty happy to see kEEly come into the end of the split (16) just behind me. had him on my tail up to 24 (made a couple of little misses on the way there, like over-running the little stairway near 18 on the way to 24, i went back the 15m or so, got the same split on that leg as oscar who went left which i guess was slower). we caught Schmolle at 24 and so i had him and kEEly on my tail 25-26-27. i saw what was left after 27 - a few hundred metres of running with 2 easy controls - and though &%*# i'm gonna get 4th... but i punched 27 first and put in a bit of effort and managed to keep those quick youngsters behind me to get 2nd (no way we were going to catch oscar - i pulled in a bit of time on him but not much). we were sprinting to the line and didn't punch till maybe 10 secs after we finished, so our times are wrong.
great fun race. awesome course set (and map made) by the Bomb.
great fun race. awesome course set (and map made) by the Bomb.
Friday Apr 13, 2012 #
6 PM
Foot Running 28:00 [3]
shoes: Nike Free 7.0
easy jogging around north lyno ridge. did 4 x 30secs efforts with a good 2min jog recover. left knee feeling terrible, really sharp pain if i load it up. very close to cancelling flights to QLD tomorrow... but it actually feels better running fast for some reason.
Thursday Apr 12, 2012 #
8 AM
Cycling (Commuter) 20:00 [3]
shoes: SH-M120B
cruise in to work.
5 PM
Foot Running (Commute) 45:00 [3] 9.7 km (4:38 / km)
shoes: Nike Zoom Elite 4
run home from work, pretty dark but didn't have lights... did a bit of fartlek.
Wednesday Apr 11, 2012 #
7 PM
Foot Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Nike Free 7.0
easy cruise around the ridges with the ayups. feeling terrible, tired, knees sore...
Monday Apr 9, 2012 #
9 AM
Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)
warm up. didn't have time to warm down before the presentation.
Orienteering race (Aus 3 Days: Day 3) 47:40 [5] 7.1 km (6:43 / km) +230m 5:47 / km
ahr:161 max:173 shoes: Inov8 Xtalon 212 (2)
at Rosenthal Creek. I love racing in granite, and this one didn't disappoint. tricky sorta first 4 controls, although the first one was easier than it should have been given that we had to climb so much to it from the start which meant i was going pretty slowly to it and had plenty of time to read everything on the map. so i hit the first 4 ok, about 15 secs behind craney after that section. then i was a bit stupid coming out of 4, tried going straight down the gully but got pushed left and had to climb down the big cliff etc, then down the big white gully and around the rocks on the side. very messy - should gave gone east out of the control to the track. didn't lose too much. hit the lead at 6 and held it from there with good splits on 7 and 8. really struggled up to 9 and 10. heavy legs, sore back, sore knee. i'd caught parto at 9 and at least i could see he was struggling a bit too. i kept trying to remind myself everyone had already done 3 days of racing! got the win about 3mins ahead of final day muz and pulled in 4 mins on simon, not enough to get him overall thanks to the big mistakes yesterday but got back past keely to get into 2nd overall.
EPOC 217ml/kg
TE 4.4
EPOC 217ml/kg
TE 4.4
Sunday Apr 8, 2012 #
10 AM
Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)
warm up with "last day" muz. warm down was the last 40 mins of the race.
Orienteering race (Aus 3 Days: Day 2) 1:44:30 [5] 16.0 km (6:32 / km) +385m 5:50 / km
ahr:156 max:173 shoes: Inov8 Xtalon 212 (2)
at some map on the edge of nowhere. started quite good, got into a decent rhythm, ran the track to 5 and kept it fairly clean for the most part. then at 8 i made the choice to go straight (up and over), the map showed a white corridor all the way. white it wasn't, i was battling lantana and crap the whole way. that leg hurt - i got the fastest split (only 7 secs ahead of simon who went around) but it cost me. i was wrecked by 12, had a gel and a drink (lots of guys including craney didn't get one - the clowns had only put out about 3 litres - no way i'd have made it any further without a drink!). battled on in a bit of a daze. was only about 1min behind simon (in 2nd) at 16 but then hit a hill and more lantana and i somehow wandered off line in a big way. just couldn't face the hill and got pushed around by the green and lost over 3 mins on 17. then another 1.5 min mistake on 18 and i was just crawling home, one foot after the other. amazingly still got home in 3rd, but 5 mins behind simon which wrecked any chance of beating him overall. shame really, i am happy i kept going cause i was physically wrecked, but in the end it was a couple of mistakes that killed my race.
EPOC 240ml/kg
TE 4.6
EPOC 240ml/kg
TE 4.6
Saturday Apr 7, 2012 #
10 AM
Orienteering race (Aus 3 Days: Day 1) 33:15 [5] +110m
ahr:167 max:176 shoes: Inov8 Xtalon 212 (2)
Started fairly well today, caught bruce 4mins at 4 which gave me a bit of a confidence boost, but ran into trouble on the 5th (stayed high, and went a bit too far left, luckily pulled myself up and kept the time loss to about 40secs). lost a bit on the 6th too (maybe 30secs, was too low and hit the rabbit proof fence, then came back at the control but was too high. debacle. tried to get back into a rhythm but just didn't give 14 (the 2nd last) enough respect and lost almost a minute there - too far left, then back past the control, too far right, then saw bruce come into it (catching me back up, last i saw him was at my last mistake at 6). another debacle. and 3rd race in a row (mass start races excepted) where simons got ahead of me on the 2nd last control.
after the race i got myself in what craney would call a boo. but then i watched spooks and someone said "happiness is not getting what you want but appreciating what you've got". i got 3rd today and am still in 3rd overall so yeah, i'm still in a boo. that happiness stuff is bullsh!t.
EPOC 202ml/kg
TE 4.2
after the race i got myself in what craney would call a boo. but then i watched spooks and someone said "happiness is not getting what you want but appreciating what you've got". i got 3rd today and am still in 3rd overall so yeah, i'm still in a boo. that happiness stuff is bullsh!t.
EPOC 202ml/kg
TE 4.2
Foot Running warm up/down 20:00 [3]
shoes: Inov8 Xtalon 212 (2)
Friday Apr 6, 2012 #
11 AM
Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (2)
Orienteering race (Aus 3 Days: Prologue) 15:20 [5]
ahr:172 max:180 shoes: Inov8 Xtalon 212 (2)
At Wilmots Waterholes. Started good, felt like i hit the first 10 pretty well. small miss on 11. heard i had a lead at the spectator (and only had simon starting after me), then for some reason i went off the boil. a bit messy up to 17 and slow and wobbly across to 20 (lost 15 secs to simon there and came in 17 seconds behind simon in 2nd, 12 secs ahead of craney. cockatoos!
good fun race. almost didn't think about the big black snake we saw on the road just before the car park.
EPOC 116ml/kg
TE 3.4
good fun race. almost didn't think about the big black snake we saw on the road just before the car park.
EPOC 116ml/kg
TE 3.4
Thursday Apr 5, 2012 #
8 AM
Foot Running (Commute) 37:00 [3]
ahr:133 max:166 shoes: NB 814
cruisy run to work the short way. did 4 x 30 second efforts in the middle, with about 2 mins jog recovery.
EPOC 59ml/kg
TE 2.6
EPOC 59ml/kg
TE 2.6
Wednesday Apr 4, 2012 #
Cycling (Commuter) 45:00 [3]
shoes: SH-M120B
ride to and from work. day off running.
Tuesday Apr 3, 2012 #
7 AM
Foot Running warm up/down 25:00 [3]
shoes: Nike Zoom Elite 4
20 mins warm up (needed all of it, feeling so tired and flat) and 5 mins warm down, on the way to work.
Foot Running intervals (Commutervals) 20:00 [4]
ahr:156 max:171 shoes: Nike Zoom Elite 4
ran a Monagetti session, started near ainslie shops and ran the usual route along the bottom of mt ainslie next to the houses. not feeling great and the hr was pretty low. defo need more sleep.
EPOC 115ml/kg
TE 3.4
EPOC 115ml/kg
TE 3.4
5 PM
Cycling (Commuter) 20:00 [3]
shoes: SH-M120B
ride home from work.
Monday Apr 2, 2012 #
8 AM
Cycling (Commuter) 25:00 [3]
shoes: SH-M120B
cruise to work dropping roy at wattle on the way.
4 PM
Foot Running (Commute) 39:00 [3]
ahr:136 max:150 shoes: Brooks Adrenaline GTS
cruised home the shortest way i could. hit the wall but struggled on.
EPOC 49ml/kg
TE 2.4
EPOC 49ml/kg
TE 2.4
Sunday Apr 1, 2012 #
11 AM
Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212
Orienteering race 48:55 [4] 6.3 km (7:46 / km) +310m 6:14 / km
ahr:151 max:172 shoes: Inov8 Xtalon 212
ACT League at Tharwa Tor. one of the most brutal middle distance i've ever run! it was getting pretty warm for starters, and it was a battle with lots of climbing, long grass, all sorts of spiky bushes and thick vegetation and controls hidden in the rocks. kinda fun strangely. but i really struggled, never felt like i could run fast at all but didn't make any big mistakes so really felt like the tortoise against the craney hare. somehow came out 4mins ahead of the hare.
EPOC 146ml/kg
TE 3.7
EPOC 146ml/kg
TE 3.7