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Training Log Archive: Shep

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m
Cycling (Road)	14	17:29:05	344.86	(19.7/h)	555.0	(31.7/h)	5400
Cycling (CX)	8	9:18:00	181.13	(19.5/h)	291.5	(31.3/h)	1555
Cycling (Commuter)	6	7:30:00	141.67	(18.9/h)	228.0	(30.4/h)	1105
Foot Running	8	6:50:00	45.3		72.9		1345
Cycling (MTB)	3	4:10:00	28.58		46.0		600
Orienteering	3	1:13:04	6.25		10.06		215
Total	40	46:30:09	747.8		1203.46		10220

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Saturday Nov 30, 2013 #

9 AM

Cycling (Road) 20:00 [3] 11.0 km (33.0 kph)
shoes: Shimano R170

Rolled into bright for a coffee with long nick. Now relaxing before starting the first road stage.

10 AM

Cycling (Road) race (ToB Stage 2) 2:42:50 [5] 93.0 km (34.3 kph) +1215m
ahr:133 max:178 shoes: Shimano R170

Gaps loop, now with the finish at the top of Tawonga Gap. Felt pretty ordinary most of the way, but had a crack at the bottom of Tawonga Gap. Got away and stayed ahead for about half the climb when a bunch of 6 guys got back up to me. I just kept my own pace and ended up in a sprint for 3rd a few seconds behind the 2 guys sprinting for the win. Happy enough with the result, disappointed not to be feeling good but.

12 PM

Cycling (Road) 30:00 [3] 19.0 km (38.0 kph)
shoes: Shimano R170

Roll back into bright from the of the stage.

Friday Nov 29, 2013 #

4 PM

Cycling (Road) race (ToB Time Trial) 22:15 [5] 13.5 km (36.4 kph) +85m
ahr:165 max:174 shoes: Shimano R170

New course on the back Porepunkah road. I've definitely got a cold now so was feeling pretty terrible. Very glad to be racing c grade! Still in a small minority racing on my road bike... Got smashed, the legs actually felt OK but the lungs were burning.

Cycling (Road) 58:00 [3] 25.0 km (25.9 kph)
shoes: Shimano R170

Rolling into the race, around town after then back to prosseri's.

Wednesday Nov 27, 2013 #

9 AM

Cycling (Road) 36:00 [3] 18.0 km (30.0 kph)
shoes: Shimano R170

cruisy ride up to fitsense in belcompton.

5 PM

Cycling (Road) 50:00 [3] 26.0 km (31.2 kph)
shoes: Shimano R170

ride home from belcompton, with 2 efforts up dairy farmers hill on the way. not feeling so great, getting sick...

Tuesday Nov 26, 2013 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

Monday Nov 25, 2013 #

Cycling (Commuter) 1:30:00 [3] 45.0 km (30.0 kph)
shoes: Bontrager MTB RL

Sunday Nov 24, 2013 #

9 AM

Cycling (Road) race (Honeysuckle Hammer) 1:10:00 [5] 36.0 km (30.9 kph) +700m
shoes: Shimano R170

Vikings race (which means coke, timtams and jelly snakes at the finish) from tharwa (out to Apollo rd, back to tharwa, then) up to honeysuckle creek. Great race, finishing with a 500m climb is always good! I renewed my CA racing license last night, it expired in 2011 so that's how long it's been since I've raced on the road... Do I chickened out and rode B grade with handsome Pete. Good fun though, I just turned the pedals around up the hill trying to keep the pace high and lost everyone except Dan Mac. Then he dropped off after the cattle grid and I was on my own. The legs were heavy after yesterday's effort but now I'm feeling a little more comfortable with my last minute decision to race in Bright next weekend...

10 AM

Cycling (Road) 30:00 [3] 20.0 km (40.0 kph)
shoes: Shimano R170

Ride back down to tharwa after the race.

Saturday Nov 23, 2013 #

10 AM

Cycling (Road) hills (8 Blackings) 2:36:00 [3] 68.0 km (26.2 kph) +2000m
shoes: Shimano R170

Did the old 8 black mountain session as a Tom Walter Taper in light of the races next weekend. Still well off my best but got the 8 done and back to the bottom in 1h52m flat which is reasonable (and the second half was about 1 min quicker than the first).

Friday Nov 22, 2013 #

6 AM

Cycling (Road) 1:15:00 [3] 42.0 km (33.6 kph) +200m
shoes: Shimano R170

Steady morning ride, with a short stop at work... Home again before 8, if only every working day was this short!

Thursday Nov 21, 2013 #

Cycling (Commuter) (Commute ) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Big storm on the ride home! Chucked it down plus lots of thunder and lightning...

Wednesday Nov 20, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 40.0 km (30.0 kph) +280m
shoes: Bontrager MTB RL

In to work then up to the orienteering after...

6 PM

Orienteering race (Twilight Series) 28:03 [4] 6.06 km (4:38 / km) +150m 4:07 / km
ahr:157 max:166 shoes: Inov8 Xtalon 212 (2)

At the pinnacle. Not the most exciting area but still good fun. My legs felt like a pair of wombats, more dense than osmium. Was fairly clean and it wasn't too rough so the running was OK. Finished a minute down on craney so happy with that, even stole a few fastest splits from him (he got all of them except the ones I got, actually he even got one of the ones I got - same time!).

PTE 4.2

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

Tuesday Nov 19, 2013 #

8 AM

Cycling (Road) (Commute) 38:00 [3] 21.0 km (33.2 kph) +100m
shoes: Shimano R170

5 PM

Cycling (Road) hills 1:45:00 [3] 47.5 km (27.1 kph) +1000m
shoes: Shimano R170

Ride home from work with a detour to do 4 efforts up black mountain. Started raining as I got to the top on the last one then chucked it down complete with thunder and lightning for the ride home. Pretty tired after, struggled to stay awake watching the (recorded) american grand Prix but that may just be cause out was almost like I'd seen the race (7 times?) before...

Monday Nov 18, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

Sunday Nov 17, 2013 #

2 PM

Foot Running 1:08:00 [3] 12.0 km (5:40 / km) +290m 5:03 / km

took the bike to sydney and planned to ride but it was so wet, and the weir at audley was closed, so had to put on the running shoes again... again almost all singletracks (including a few new ones). not running real quick.

Saturday Nov 16, 2013 #

10 AM

Foot Running 1:35:00 [3] 19.1 km (4:58 / km) +355m 4:33 / km

longish run mostly on singletracks in the royal national park. pretty wet.

Thursday Nov 14, 2013 #

Cycling (CX) (Commute) 1:19:00 [3] 42.0 km (31.9 kph) +260m
shoes: Bontrager MTB RL

Wednesday Nov 13, 2013 #

9 AM

Cycling (Road) (Commute) 38:00 [3] 21.5 km (33.9 kph) +100m
shoes: Shimano R170

6 PM

Foot Running warm up/down 15:00 [3]
shoes: Nike Free Run Plus

Orienteering race (Twilight Series) 24:31 [4]
max:172 shoes: Inov8 Xtalon 212 (2)

At Farrer Ridge. No excuses today cause i got a lift there and i'm not sick... but i did have a few danish pastries, coke and tim tams for arvo tea.

good fun, disappointing long leg but (no route choice, just a long track option - although glad to only be 10 secs off craney on a 4.5 min leg). still taking it real easy over rough stuff and don't feel like my orienteering is as smooth as it used to be. getting there but. 1.5mins down on craney and only 10secs behind robw today.

PTE 4.1

Tuesday Nov 12, 2013 #

8 AM

Cycling (Commuter) (Commute) 40:00 [3] 21.5 km (32.2 kph) +100m
shoes: Mavic Razor

Wet.

5 PM

Cycling (Commuter) hills 1:10:00 [3] 33.5 km (28.7 kph) +405m
shoes: Mavic Razor

home from work plus 3 seated efforts on the singlespeed (= tough!) commuter up the arboretum hill (why have i stopped calling it dairy farmers hill?). windy.

Monday Nov 11, 2013 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

careful ride in the wet to and from work. not real enjoyable today. at least there's less clowns walking on the wrong side of the bike path and people walking dogs wearing headphones when it's raining...

Sunday Nov 10, 2013 #

7 AM

Cycling (MTB) 2:05:00 [3] 46.0 km (22.1 kph) +600m
shoes: Bontrager MTB RL

smashed it around stromlo with the fully tapered warlders and handsome pete. then rolled around the lake for a bit with handsome pete.

Saturday Nov 9, 2013 #

1 PM

Foot Running long 1:30:00 [3] 18.6 km (4:50 / km) +370m 4:24 / km
ahr:144 max:162 shoes: Nike Pegasus 29

Steady but easyish run along the centenary trail on coolemon ridge to mt arewang and back. nice run. not feeling too bad and the knee seemed to cope ok with it.

PTE 3.4

Friday Nov 8, 2013 #

Cycling (MTB) 1:05:00 [3]
shoes: Bontrager MTB RL

over red hill etc after dropping the boys at grandma and grandpas. nice to be able to commute on the dirt i reckon!

Thursday Nov 7, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

in to work. then ride home in the dark, so much nicer than the winter dark (it was warm as).

Wednesday Nov 6, 2013 #

9 AM

Cycling (CX) (Commute) 39:00 [3] 21.5 km (33.1 kph) +100m
shoes: Bontrager MTB RL

4 PM

Cycling (CX) (Commute) 35:00 [3] 16.0 km (27.4 kph) +115m
shoes: Bontrager MTB RL

very easy ride up to the orienteering. got the dizzys and had to have a coke.

5 PM

Foot Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29

6 PM

Orienteering race (Twilight Series) 20:30 [4] 4.0 km (5:08 / km) +65m 4:44 / km
ahr:151 max:162 shoes: Nike Waffle XC

At Radford Pompous School. Legs felt heavy as and my orienteering still couldn't keep up! Kept it reasonably clean but was far from smooth. Lizzy got very close to taking me out today.

PTE 3.2

Tuesday Nov 5, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

12 PM

Foot Running 56:00 [3] 11.6 km (4:50 / km) +50m 4:44 / km
ahr:134 max:166 shoes: NB 814

easy run, first half with the guys from work, went a bit quicker on my own after but not much.

PTE3.6

Monday Nov 4, 2013 #

Cycling (CX) (Commute ) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Sunday Nov 3, 2013 #

4 PM

Foot Running 1:01:00 [3] 11.6 km (5:16 / km) +280m 4:42 / km
shoes: Nike Pegasus 29

Easy run with Lorenzo around Stromlo. Feeling a bit ordinary, back and hamstrings tight and sore after working on the deck. It's done now so I can stop complaining.

Saturday Nov 2, 2013 #

6 AM

Cycling (Road) (Bakery Bunch ) 2:38:00 [3] 93.5 km (35.5 kph)
shoes: Shimano R170

First time out in the bunch for ages. Good fun, at least until jenny fay had a nasty crash just as we were getting of the parkway at the arboretum Hill. I only just avoided it, she was only a couple of wheels ahead. As Simpledorfer said, things went a little Matrix. From where I was it looked exactly like that chase scene on the motorway.

Friday Nov 1, 2013 #

Cycling (MTB) (Commute ) 1:00:00 [3]
shoes: Bontrager MTB RL

To work and back with some dirt action on red Hill.

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