Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Apr 30, 2014:

activity	#	time	miles	km	+m
Cycling (Commuter)	14	16:22:00	187.03	301.0	1400
Foot Running	17	8:59:00	51.88	83.5	1645
Orienteering	10	8:27:48	49.04	78.92	2710
Total	32	33:48:48	287.96	463.42	5755

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Tuesday Apr 29, 2014 #

Cycling (Commuter) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Monday Apr 28, 2014 #

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

Sunday Apr 27, 2014 #

Note
(sick) (rest day)

yep sick.

i was going through some of my old stuff in a box my old man brought up here and found 1996 The Event Preview Guide. Awesome. In the days before the interweb!

C • Nice! 6

Saturday Apr 26, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (NSW Long Champs (NOL)) 1:08:20 [5] 12.9 km (5:18 / km) +320m 4:43 / km
ahr:163 max:174 shoes: Inov8 Xtalon 212 (3)

At the "Gardens of Stone", but a more accurate name would be Gardens of Yawn or Gardens of Termite Mounds. Boring as. Well, the first 50 mins or so were boring as, then we basically had a middle distance to finish in some nice forest with some fun, but easy, rock detail. I think number 8 was in the wrong spot, it definitely wasn't on the lowest boulder - it was further around the hill on the northern side of the small group of rocks. Didn't lose to omuch time there but. I went around to number 13 - hoping to have learned my lesson after losing time going straight on both of the deciding route choices at easter. i probably chose wrong again today too!

all good other than that, but stood around at the termite mound hidden under the circle at 5, trying to work out why there wasn't a control on it/why it wasn't on the map. I can't believe the course planner didn't break any lines or circles. what a quick easy job. how do they think they'd affect the courses if they randomly deleted features off the map? cause that's what they achieve when they don't spend a couple of minutes breaking the purple lines... how does this happen at a NOL race? what does the controller think his job is?

funny that control 217 (our number 14) was marked in a different spot on the courses using a 1:10000 map... apparently the horganisers realised and put out another 217. so if you made a mistake and went in the gully to the north of number 14, then you got a free shortcut!

PTE 5.0 (51 hours recovery!)

NSW Long Champs Hard 1 - Splits

Friday Apr 25, 2014 #

Event: NSW Sprint Championships / NOL Sprint Relay / NSW Long Championships

1 PM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (NOL Mixed Sprint Relay) 14:00 [4]
max:179 shoes: Inov8 Xtalon 212 (3)

Debacle. Got shafted by a fence not on the map about a minute in and got in a craney boo for the rest of the race, and i mistook a course number breaking an uncrossable fence as a gap i the fence. there was two controls swapped (64 where 62 should have been, and vice versa) although i had warning of that so didn't lose any time there. read Lizzy's glog for a good description of what was wrong with this race... i feel sorry for the nsw team that was iven an M10 map (with their team/leg number wirtten on the back!). debacle. maybe some organisers need to be told to keep things simple - todays race may have been ok with just a single sprint course. ie no splitting etc, boys and girls running the same course. it wouldn't have been a "proper" relay but it would have been fair.

good to see the Cockies first team take the win. even though they were turning on the controls. i heard a rumour that Nick Dent asked the organisers to leave the units off to slow down the Cockatoos.

Thursday Apr 24, 2014 #

Note
(rest day)

Just checked the world ranking scores for the first day of easter... that system is ridiculous. lazydave got 836 points for finishing 10mins down on simon87 at kangaroo crossing a few weeks ago (Simon Uppill 76:25 1039 points, David Meyer 86:21 836 points) which is exactly the same as i got for beating simon87 on day 1 of easter (Lachlan Dow 32:08 840 points, David Shepherd 32:17 836 points, Simon Uppill 32:40 826 points).

obviously the ranking system doesn't revolve around simon87 but it clearly matters a whole lot more what happens further down the field than it does at the top.

C • World rankings 4

Wednesday Apr 23, 2014 #

4 PM

Foot Running 35:00 [3] 5.3 km (6:36 / km) +220m 5:28 / km
shoes: Salomon XT Wings 2

easy run around the farm we're staying on near running stream. did about 15 mins with JLA then went up Mount Ida and back to the house. awesome views and terrain. legs heavy but not too bad.

Monday Apr 21, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

No warm down, didn't have time - needed to write some limericks.

Orienteering race (Easter Day 4) 59:30 [5] 8.77 km (6:47 / km) +545m 5:11 / km
ahr:161 max:173 shoes: Inov8 Xtalon 212 (3)

Reverse order chasing start at the Cherry Farm. Started 2 min behind Kez and needed to defend a 45 second lead over him, and 2 min before Craney and trying to catch a 1.5 min gap to him. Ran reasonably well, I got done by the route choice again - I went straight to 2 which probably cost me 1.5 mins. Maybe if my legs had a bit more in them straight would have been a better option. I caught Kez after the first butterfly, we ran together for most of the rest, but we had different splits in the second butterfly. I lost a bit of time on the first control of the northern loop on the second butterfly, I was going over through the gap but went through the wrong gap and got stuck on the other side coming down. Came into the pivot just before Kez and was glad to have him with me to keep me honest up the tough hills in the last part of the course.

I took a minute out of Craney which was 48 second too little to get onto the podium. Very happy with the result but, if you'd offered me 4th at Easter a month ago I'd have taken it. Got Stingered today though, in fact all us Cockies did (Robbie got 2nd behind Simon, Larry 3rd, me 4th, Craney 5th), we have to forfeit our appearance fees now.

PTE 5.0 (106 hours recovery!? Good one suunto)

Day 3 1 Hard (3) - Splits

Sunday Apr 20, 2014 #

10 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (Australian 3 Days Day 2) 1:35:30 [5] 17.0 km (5:37 / km) +505m 4:53 / km
ahr:158 max:174 shoes: Inov8 Xtalon 212 (3)

The long day on Prossers Reef. I'm reasonably happy with my race - I held a solid pace all the way and didn't miss too much. Probably picked the wrong route on the long one but I was kinda gambling there - i thought i'd lose time on the tracks so i risked the straight option hoping it would be quicker and no one else would go that way. I don't think it worked out that way ;) Overall it was just too long for me in then shape i'm in, i needed another 30 seconds per km to match it with the big boys again.

Pretty disappointed with the area and ridiculously boring course (except for the first 6 controls). There's so much awesome terrain in that part of the world and we were running around looking for termite mounds on vague spurs and gullies.

PTE 5.0 (75 hours recovery!)

Day 2 Course 1 - Splits

Saturday Apr 19, 2014 #

11 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (Australian 3 Days Day 1) 32:17 [5] 5.4 km (5:59 / km) +280m 4:45 / km
ahr:166 max:180 shoes: Inov8 Xtalon 212 (3)

Scary start to this race - across a vague kinda spur and into the rock. Hit 1 ok then just tried to keep my map reading ahead of my legs through the next few short legs - great fu orienteering there. Ran pretty good for the rest of it, but ran straight to 13 and dropped about 30 seconds compared to going around. picked the right route on the long one though so win some you lose some. finished in 2nd only 9 seconds behind Larry, exciting finish although i had no idea whether i was in front or behind - if i was still running for NSW i'm sure Nick Dent (on the commentary) would have told me exactly what i'd have to do to take the win from my Cockatoos team mate ;)

PTE 5.0

C • Running speed 2

Course 1 day1 - Splits

Friday Apr 18, 2014 #

Event: Easter 2014

1 PM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (Easter Prolog) 13:31 [5] 2.85 km (4:45 / km) +90m 4:06 / km
ahr:169 max:179 shoes: Inov8 Xtalon 212 (3)

Fun race, pretty easy but you still had to be careful. I don't think I lost to much time, just a few seconds to 17 maybe. Didn't have any more speed unfortunately. Good work Larry for taking the win! I was 29 seconds down in 5th, close one today.

PTE 3.7

Thursday Apr 17, 2014 #

12 PM

Foot Running 30:00 [3] 6.5 km (4:37 / km) +30m 4:31 / km
shoes: NB 814

Easy run at lunchtime. Did 4 x 30 second efforts with 2 min jog recovery after. Still a bit stiff and sore!

Wednesday Apr 16, 2014 #

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

Tuesday Apr 15, 2014 #

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

1 PM

Foot Running 45:00 [3] 9.1 km (4:57 / km) +70m 4:46 / km
ahr:139 max:151 shoes: NB 814

easy lunchtime run. The legs were still feeling Sundays run early on, but got better.

PTE 3.0

I've discovered that reading anything that mentions religion is (slightly) more tolerable when I add an "a" before the word "god". Eg "The disappearance of this plane is a punishment from [a] God. Either [a] God will allow the plane to turn up safely as a way to lead the passengers to Christ, or [a] God will crash the plane into the ocean. If the passengers were willing to be saved and embrace Jesus, then the plane will land safely. If not, the plane will crash and the passengers will be cast into Hell. The Holy Spirit has told me of this fact." Nutters.

Monday Apr 14, 2014 #

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

Sunday Apr 13, 2014 #

3 PM

Foot Running long 1:32:00 [3] 19.0 km (4:51 / km) +360m 4:25 / km
ahr:137 max:157 shoes: Nike Pegasus 29

Cruisy run around narrabundah hill and coolo ridge. Back is a bit sore from carrying some soil around the back yard for Jo! The legs started getting pretty sore by the end, I was glad to get home and into the peanuts.

PTE 3.2

Saturday Apr 12, 2014 #

11 AM

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering (cockatoos butterfly feast) 1:10:00 [4] 12.0 km (5:50 / km) +370m 5:03 / km
ahr:143 max:167 shoes: Inov8 Xtalon 212 (3)

Control picking hexercise at Glendale, with a flock of cockatoos. Good fun, and real good training. 55 controls, lots of butterfly loops, and we ran it in 3 sections with mass starts for each. The foot tightened up a bit but it was surprisingly good, nice soft green grass up there now.

PTE 3.7

Friday Apr 11, 2014 #

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

4 PM

Foot Running 31:00 [3] 6.1 km (5:05 / km) +100m 4:42 / km
ahr:131 max:147 shoes: Nike Pegasus 29

very easy run in the mud on Mt Stromlo with the Friday Pegasus Gang.

PTE 2.6

Thursday Apr 10, 2014 #

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

Quite wet.

Wednesday Apr 9, 2014 #

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

7 PM

Orienteering 1:00:00 [3] 9.2 km (6:31 / km) +230m 5:48 / km
ahr:129 max:168 shoes: Salomon XT Wings 2

night training on Ainslie/Majura planned by the OP. good turnout of cockies both black and regular. We did a ridiculously hard corridor exercise on 1:15000 "map" first up, then a shorter mass start split exercise on a "somewhere between 1:5000 and 1:10000" map. Good fun, real good technical training! In classic robw style the time is roughly rounded and includes warm up and down.

PTE 3.1

Tuesday Apr 8, 2014 #

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

5 PM

Foot Running 49:00 [3] 9.8 km (5:00 / km) +150m 4:39 / km
ahr:136 max:152 shoes: Nike Pegasus 29

cruisy run mostly on single tracks on stromlo. the legs weren't feeling too bad. probably got something to do with how many muffins, pastries and cakes i've been eating lately.

PTE 3.0

Monday Apr 7, 2014 #

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

heavy legs. like they were full of osmium*.

*density of osmium approx 22.59 grams per cubic centimetre, density of the human body approx 1.062 grams per cubic centimetre, so it appears unlikely that my legs were in fact full of osmium as i don't think they felt 22 times heavier than usual.

C • A plausible analogy if the ... 3

Sunday Apr 6, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

Probably wasn't really 10 minutes of running...

Orienteering race 58:40 [4] 10.8 km (5:26 / km) +370m 4:38 / km
ahr:158 max:171 shoes: Inov8 Xtalon 212 (3)

something series at picaree hill. I was tired as, felt OK yesterday arvo but it turns out the killer really is. For me in my current state of fitness anyway. Tried to orienteer well but really the course was a piece of piss so there was no hope of gaining any time over the other guys by being clever. Still, I did manage to lose time on 11 by leaving 10 at the wrong angle. Fast looking forest but tough running, lots of grass and fallen timber. Good training, although I hope craney is right about the kettle of fish at Easter - I was 6 mins behind him today and absolutely wrecked for the rest of the afternoon...

PTE 5.0

Saturday Apr 5, 2014 #

2 PM

Foot Running long 1:30:00 [3] 17.2 km (5:14 / km) +600m 4:27 / km
ahr:140 max:170 shoes: Nike Pegasus 29

Ran a version of the killer with doctor Craney. From cotter up bullen range (went a bit further along there than the real killer) then down to Murray's corner and back along the mineshaft and through Pierce's Creek etc. Crossed back over paddy's river road near Laurel camp so the finish was a bit shorter than the real killer. The river was flowing, we had to wade through twice and it was about 1m deep - was good for the legs. The rain mostly stayed away. Real nice run.

PTE 3.7

Friday Apr 4, 2014 #

Cycling (Commuter) 50:00 [3]
shoes: Bontrager MTB RL

Home. Via the Bradley Wigginpen.

Thursday Apr 3, 2014 #

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

Wednesday Apr 2, 2014 #

Cycling (Commuter) 45:00 [3]
shoes: Bontrager MTB RL

6 PM

Foot Running warm up/down 22:00 [3]

Orienteering 36:00 [4]
max:160 shoes: Salomon XT Wings 2

At Stromlo. Set a course on an awesome combination of mtb and rogaining maps. very accurate, really showed me what a terrible orienteer i am. was only really after more time running in terrain, which i got. it's quite tough there too, lots of undergrowth and other stuff to break your rhythm.

some good bits of forest and small details up there on the eastern slopes of stromlo now. should be good for a race if it gets remapped.

PTE 3.1

Tuesday Apr 1, 2014 #

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

lots of caterpillars on the bike paths at the moment.

1 PM

Foot Running intervals 50:00 [4] 10.5 km (4:46 / km) +115m 4:31 / km
ahr:145 max:167 shoes: NB 814

15 mins warm up then the Wingstedt 4 x 4min efforts with 3min jog recovery, and 10 mins warm down. ran on some rough stuff with a fair few fence crossings etc which slowed me down a bit. legs feeling tired but otherwise ok really.

PTE 3.8

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