Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 30 days ending Sep 30, 2016:

activity	#	time	miles	km	+m
Cycling (Commuter)	14	11:05:00	136.7	220.0	1410
Foot Running	17	10:32:00	62.46	100.52	930
Orienteering	7	6:11:55	31.17	50.16	1300
Cycling (exercise bike)	1	1:46:00
Total	34	29:34:55	230.33	370.68	3640

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Friday Sep 30, 2016 #

12 PM

Orienteering 41:00 [3] 4.8 km (8:32 / km) +95m 7:46 / km
shoes: Innov8 OROC

Run around the model, some with Jo some on my own. Love this terrain.

Don't love these shoes (inov8 oroc), fallen apart after only 5 hours...

Thursday Sep 29, 2016 #

8 AM

Foot Running 30:00 [3] 6.1 km (4:55 / km) +5m 4:54 / km
ahr:130 max:165 shoes: Under Armour Run Fast

Usual pre race weekend freshen up run. Mostly easy with 4 x 30 efforts with 2 min jog recovery. On the Southport Spit. Keeping a look out for the Boa Constrictor that's supposedly living in there.

C • southport spit 6

Tuesday Sep 27, 2016 #

4 PM

Foot Running (Recovery) 46:00 [3] 9.02 km (5:06 / km) +5m 5:05 / km
ahr:133 max:149 shoes: Under Armour Run Fast

Easy run on Southport Spit. Mostly on the trails in the forested bit behind the beach but some on the sand.

Sunday Sep 25, 2016 #

10 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)

Orienteering race (Australian Relay Champs) 38:30 [4]
shoes: Inov8 Xtalon 212 (4)

At Mundoolun. Ran second leg after MarkG who put me out a few minutes behind. I started out pretty solid and got the first 4 OK. Caught andyhill on the way to 5 but made 2 mistakes on that leg, one half way there and again in the circle. Missed again on 10 (74) trying to go between the big dark green blobs (lantana) but I came out to the west of the control having apparently gone right around both blobs. Annoying. Tried to steady the ship and held it together until the 3rd last (16) where I must have pick the wrong gap in the lantana - I looked down and saw a termite mount, there didn't appear to be one in the first gap so figured it was the gap I wanted. Turns out the course planner decided that termite mounds wasn't important so covered or with the red line. How hard is it to break the lines?? otherwise a good course i thought. not being a sprint gave it a good start.

Anyway, pulled in 3 mins or so on NSW and put Eon out with a ~2min gap - which he was able to (just) reel in on a flying bertbennett to give us the win!

C • dodge 1

Saturday Sep 24, 2016 #

Event: Australian Orienteering Championships 2016

12 PM

Orienteering race (Australian Sprint Champs) 17:00 [4]
shoes: Inov8 Xtalon 212 (2)

F*#k sprint orienteering.

C • sprint 7

Foot Running warm up/down 15:00 [3]

Thursday Sep 22, 2016 #

Cycling (Commuter) 1:00:00 [3]
shoes: Shimano XC51

Wednesday Sep 21, 2016 #

10 AM

Foot Running 1:01:00 [3] 12.0 km (5:05 / km) +350m 4:26 / km
ahr:136 max:160 shoes: Salomon SpeedCross3

Cruisy run on Stromlo in the cold rain.

Tuesday Sep 20, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Monday Sep 19, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Sunday Sep 18, 2016 #

1 PM

Orienteering 1:14:00 [3] 11.8 km (6:16 / km) +315m 5:32 / km
ahr:126 max:157 shoes: Salomon SpeedCross3

Short warm up then did a control picking course on coolo ridge (58 controls in 5km), then ran home. Hurt my ankle quite bad early on so ran most of it very easy. I printed the map at 1:5000 so stuff was coming up quick even at low speed...

Saturday Sep 17, 2016 #

3 PM

Foot Running 1:33:00 [3] 17.9 km (5:12 / km) +270m 4:50 / km
ahr:127 max:151 shoes: Salomon SpeedCross3

Cruisy long run from home through Greenhills, over the new bridge at Coppins and back home via the top of Bluetts West and alng the side of Stromlo. Started out solid but hit the wall at about 30min ad struggled for the rest.

Training Load 10h

Friday Sep 16, 2016 #

9 AM

Foot Running (Commute) 17:00 [3]
shoes: Under Armour Run Fast

5 PM

Foot Running tempo (Commute) 55:00 [4] 13.5 km (4:04 / km) +100m 3:56 / km
shoes: Under Armour Run Fast

10min warm up then did 2 x 17.5min tempo with 5min recovery, and a warm down at the end. Not feeling too bad. Liking these shoes - decided to try the under armour cause Nike have been pissing me off lately with shoes that fall apart way too quickly. Will have to wait a while yet to see how the UAs last.

Thursday Sep 15, 2016 #

Cycling (Commuter) 1:05:00 [3] 30.0 km (27.7 kph) +200m
shoes: Shimano XC51

stuffed. and windy as.

Wednesday Sep 14, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Tuesday Sep 13, 2016 #

9 AM

Foot Running (Commute) 16:00 [3]
shoes: Under Armour Run Fast

5 PM

Foot Running (Commute) 56:00 [4] 13.5 km (4:09 / km) +100m 4:00 / km
shoes: Under Armour Run Fast

run home.

Monday Sep 12, 2016 #

Cycling (Commuter) 1:00:00 [3]
shoes: Shimano XC51

Sunday Sep 11, 2016 #

9 AM

Orienteering race (NSW SL 12) 1:31:15 [4] 13.92 km (6:33 / km) +425m 5:41 / km
ahr:151 max:163 shoes: Inov8 Xtalon 212 (4)

NSW State League Long Distance at Miners Despair. Good long course, tough area. Some technical controls in the rock and a bit of route choice (although when given the chance i think it was always best to take a track). Started fairly solid but rolled the ankle twice on the way to 4 so eased up a bit. Caught bertbennet a few controls later and ran with him until we caught andyhill at 14 where bert missed a bit and dropped off the back. lost andy on the way up to the third last and managed to get the 2nd last (kinda bingo ish) ok. the legs were definitely feeling heavy but definitely not from running fast - it's tough terrain up there. but loved it, awesome area i reckon.

Training Load 38 hours

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (4)

warm up. warm down was coffee at maccas sutton forest.

Hard 1 - Splits

SL12 Hard 1 - Splits

Saturday Sep 10, 2016 #

Event: NSW State League #11 - Mittagong / #12 - Belanglo SF

12 PM

Orienteering race (NSW SL 11) 47:45 [4] 6.74 km (7:05 / km) +170m 6:17 / km
ahr:155 max:168 shoes: Inov8 Xtalon 212 (4)

At Box Vale Tramway. Pretty cool course I reckon, proper middle distance with some great legs through some very detailed rock, tough physically. Loved most of it. A few legs in the vague flat stuff which i got through ok. Made a few mistakes and lost my SI stick at one stage, took maybe 1-1.5min to find it again. achieved my goal of getting through without rolling the ankle!

Training Load 16 hours

C • the cool bit 1

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)

Thursday Sep 8, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

12 PM

Foot Running intervals 45:00 [4]
shoes: Under Armour Run Fast

10 min warm up, 25min intervals (Wingstedt Session: 4 x 4min with 3min jog recovery) and a 10min warm down. Feeling pretty warm today.

Wednesday Sep 7, 2016 #

8 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph) +100m
shoes: Shimano XC51

5 PM

Cycling (Commuter) 50:00 [3] 25.0 km (30.0 kph) +110m
shoes: Shimano XC51

Tuesday Sep 6, 2016 #

Cycling (Commuter) 40:00 [3]
shoes: Shimano XC51

12 PM

Foot Running 34:00 [3]
shoes: Under Armour Run Fast

Monday Sep 5, 2016 #

8 AM

Foot Running (Commute) 1:02:00 [3] 14.0 km (4:26 / km) +100m 4:17 / km
shoes: Inov8 Trail Ultra 270

5 PM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph) +100m
shoes: Shimano XC51

Sunday Sep 4, 2016 #

Event: ACT Long Distance Champs 2016 and Jim Sawkins Classic / Championships

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)

Orienteering race (Jim Sawkins Handicap) 1:02:25 [4] 12.9 km (4:50 / km) +295m 4:21 / km
ahr:160 max:170 shoes: Inov8 Xtalon 212 (4)

Jim Sawkins Handicap/ACT Long Champs at Timber Tops. Run as a mass start loops kinda race but I stayed with the kids while JLA raced and started on my own when she got back. Not sure if it was a disadvantage or an advantage to be on my own... Mostly ran good, i lost a bit on number 6 - the control was meant to just upstream from where a track met a creek so i looked around there for a bit, it was actually on the downstream side of the track (the map is pretty old). missed 30+ sec on 18 which seemed quite low, it was very close to the track below - probably the map again ;) finished 45 secs or so down on doily.

great course which made it good fun even though it isn't my favourite kinda terrain (good old spur gully).

the handicap didn't seem all that fair - i'd have had to run 49 minutes to win (and doily would have had to run 48)! i didn't think we'd gone that bad...

Training Load 35 hours

C • 6 3

Saturday Sep 3, 2016 #

3 PM

Cycling (exercise bike) 1:46:00 [3]
ahr:111 max:122 shoes: Mavic Razor

had a toothache the past coupla days and it felt like running was just gonna make it hurt more. and the weather was crap. so got the old tv out and spun in front of it.

Training Load 6 hours

Friday Sep 2, 2016 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

4 PM

Foot Running (Commute) 1:07:00 [3] 14.5 km (4:37 / km)
shoes: Brooks Cascadia 9

Run home in the rain. Plodding along, not feeling great.

Thursday Sep 1, 2016 #

7 AM

Cycling (Commuter) 30:00 [3] 15.0 km (30.0 kph) +100m
shoes: Shimano XC51

5 PM

Cycling (Commuter) 50:00 [3]
shoes: Shimano XC51

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