Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Sep 30, 2012:

activity	#	time	miles	km	+m
Foot Running	15	12:48:00	87.68	141.1	2990
Cycling (CX)	10	7:58:00	102.22	164.5	1155
Orienteering	2	2:13:10	2.66	4.28	120
Total	25	22:59:10	192.55	309.88	4265

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Sunday Sep 30, 2012 #

8 AM

Foot Running long 1:42:00 [3] 19.9 km (5:08 / km) +420m 4:38 / km
ahr:139 max:173 shoes: Nike Free Run Plus

cruisy run with wisbey around red hill and davo's and over hindmarsh to run in isaacs (real nice over there, aint been running there for ages - last time was prob with Axe in 2005!!). starting to get my fooit under control, some drugs and some exercies/manipulation of my cuboid. feeling good.

C • Cuboid 5

C • Good times 2

Saturday Sep 29, 2012 #

9 AM

Foot Running 1:17:00 [3] 14.0 km (5:30 / km) +440m 4:45 / km
ahr:144 max:168 shoes: NB 814

rolled around red hill and davo's for a bit in the freezing cold wind. winding around a bit with a few big climbs, not feeling too bad.

Friday Sep 28, 2012 #

8 AM

Foot Running 1:01:00 [3] 11.2 km (5:27 / km) +185m 5:02 / km
ahr:144 max:170 shoes: NB 814

easy run to work from hughes with some extra on red hill. rainy and thunderstorming, but still warm. left foot was so sore i could barely put any weight on it tis morn. was ok by the end, but an hour later i could barely walk again... time to google and look at my old training diaries (i had this same problem with my cuboid in 1999).

Thursday Sep 27, 2012 #

9 AM

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

back at work.

5 PM

Foot Running 48:00 [3] 9.2 km (5:13 / km) +200m 4:42 / km
ahr:145 max:174 shoes: Nike Free Run Plus

cruise home to hughes from work, over the top of red hill. back/knees feeling heaps better after some treatment. left foot pretty sore but.

PTE 3.7 (15 hrs rec)

Sunday Sep 23, 2012 #

7 PM

Foot Running 46:00 [3] 8.9 km (5:10 / km) +180m 4:42 / km
ahr:141 max:161 shoes: NB 814

cruise in the dark on red hill. left foot pretty pretty pretty sore.

PTE 3.3 (13 hrs rec)

Friday Sep 21, 2012 #

7 PM

Foot Running 37:00 [3] 6.6 km (5:36 / km) +205m 4:51 / km
ahr:137 max:164 shoes: NB 814

easy run up on red hill. left foot very sore (first got sore in the week leading up to vic champs, not sure whats wrong).

PTE 3.1 (9 hrs rec)

Wednesday Sep 19, 2012 #

7 PM

Foot Running 54:00 [3] 10.0 km (5:24 / km) +200m 4:55 / km
ahr:133 max:154 shoes: NB 814

cruisy ru up on craneys hills (aka redders and davo's). sorry craney didn't call cause i wanted to option to chicken out ;)

felt ok, still stiff and sore but i got smashed at clinic 88 yesterday which seems to have helped my back/knees etc.

PTE 2.8 (13hrs rec)

Monday Sep 17, 2012 #

9 AM

Foot Running (Recovery) 33:00 [3] 5.9 km (5:36 / km) +155m 4:57 / km
ahr:124 max:141 shoes: Nike Free Run Plus

very very easy run on the steep trails in the wandi valley from prossers place. felt pretty stiff and sore but defo felt better at the end.

PTE 2.3

Sunday Sep 16, 2012 #

9 AM

Orienteering race (VIC Long Champs) 1:39:40 [4]
ahr:158 max:176 shoes: Inov8 Xtalon 212 (2)

at Kangaroo Crossing. i think this is the first time i've raced here (trained a couple of times as a junior). started ok, went safe to the first and caught Kez there. was glad to have company and stayed with him all the way from there... but he dropped me going to the last - cheeky Kez ;) ran ok for the first half or so (5 controls) but got tired and very messy later on (the last 15 controls)... disappointing. happy to have lasted the distance and kept the pace steady but. the knees were really sore downhills, need some treatment on my back/glutes asap. finished about 2mins down on robw, and very close to nsw stinger and keely so i'm feeling pretty positive despite not doing any orienteering since woc trials.

PTE 5.0 (66 hours rec time!!)

C • Respect 1

Foot Running warm up/down 10:00 [2]
shoes: Inov8 Xtalon 212 (2)

Saturday Sep 15, 2012 #

12 PM

Orienteering race (VIC Short Champs) 33:30 [4] 4.28 km (7:50 / km) +120m 6:52 / km
ahr:164 max:178 shoes: Inov8 Xtalon 212 (2)

At Rowdy Flat, awesome area. started ok, tricky first control so i was glad to see it. made quite a lot of small mistakes, and a bigger one on 12 and again at 14 (tried to keep that one safe by running on tracks but they were even more difficult than the forest to read/follow!). didn't have a lot of confidence either, but that map is so hard that everyone feels like that... came away with the win anyway so it could have been worse.

PTE 5.0

Foot Running warm up/down 10:00 [2]
shoes: Inov8 Xtalon 212 (2)

Thursday Sep 13, 2012 #

5 PM

Foot Running 58:00 [3] 10.5 km (5:31 / km) +325m 4:47 / km
ahr:138 max:163 shoes: NB 814

cruisy run on red hill and davo's. nice, calves sore of course but still enjoyed it.

PTE 3.1 (12hrs rec)

C • Hey mate, give us a yell ne... 5

Tuesday Sep 11, 2012 #

7 PM

Foot Running 47:00 [3] 9.2 km (5:07 / km) +195m 4:37 / km
ahr:143 max:164 shoes: NB 814

solid run up on red hill in the dark with the ayups. legs a bit stiff and sore but still enjoyed getting out running.

PTE 3.5 (13hrs rec)

Sunday Sep 9, 2012 #

5 PM

Foot Running long 1:30:00 [3] 16.6 km (5:25 / km) +245m 5:03 / km
ahr:136 max:154 shoes: Brooks Adrenaline GTS

cruisy run from lyno shops to hughes over the ridges, black mtn, aranda hill, cork oaks, green hills, over scrivener and up the bike path through curtin. some dirt, some terrain and some bike path. felt ok, the legs were a bit sore from yestie but mostly good.

PTE 2.9

C • youll have to run longer than that 5

Saturday Sep 8, 2012 #

7 AM

Foot Running 1:01:00 [4] 13.0 km (4:42 / km) +40m 4:37 / km
ahr:154 max:181 shoes: NB 814

run with wisbey around lake g and out to the field of dreams etc. threw in some interals which wrecked me (and my old man calves). i did 9 x 1mins with 30 secs recovery (wisbey did 15).

PTE 5.0

Friday Sep 7, 2012 #

8 AM

Cycling (CX) (Commute) 35:00 [3] 18.0 km (30.9 kph)
shoes: Mavic Razor

4 PM

Cycling (CX) (Commute) 50:00 [3]
shoes: Mavic Razor

Thursday Sep 6, 2012 #

8 AM

Cycling (CX) (commute) 35:00 [3] 18.0 km (30.9 kph)
shoes: Mavic Razor

4 PM

Cycling (CX) 1:22:00 [3] 36.5 km (26.7 kph) +575m
shoes: Mavic Razor

Ride home to Hughes with 4 efforts up red hill on the way. Windy as, felt like I was battling a ripping head wind all day today.

Wednesday Sep 5, 2012 #

Cycling (CX) 1:10:00 [3] 36.0 km (30.9 kph)
shoes: Mavic Razor

to work and back...

6 PM

Foot Running 34:00 [3] 6.1 km (5:34 / km) +200m 4:47 / km
ahr:151 max:173 shoes: NB 814

start of my 2012 get fit quick program. easy run with the ayups up on red hill. felt quite ok.

PTE 3.8 (11hrs rec)

C • Get Fit Quick 8

Tuesday Sep 4, 2012 #

8 AM

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

4 PM

Cycling (CX) 1:09:00 [3] 32.0 km (27.8 kph) +445m
shoes: Mavic Razor

ride home from work to hughes. did 3 efforts up red hill on the way.

Monday Sep 3, 2012 #

8 AM

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

ride to work. back at work for the week.

4 PM

Cycling (CX) (Commute) 47:00 [3] 24.0 km (30.6 kph) +135m
shoes: Mavic Razor

ride home from work back to jo's oldies with some extra around the lake. blowing a gale, headwind all the way home.

i accidentally saw some of the horse-"sports" at the paralympics... now i'm no expert, but those horses didn't look disabled.

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