Training Log Archive: ShepIn the 31 days ending Aug 31, 2006:
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Thursday Aug 31, 2006 #
Cycling (MTB) warm up/down 1:10:00 [2]
ahr:124 shoes: SH-M120B
Cruise over to Majura and back for the night crit.
Cycling (MTB) race (Night Crit) 25:00 [4]
ahr:162 max:173 shoes: SH-M120B
Felt better this week than last but still not 100%. My light got real dim about 2/3 of the way through too! So the last 2 laps (of 6) were a bit slow. My faith has not yet been restored in the shimano system, more skipping going on than in a hopscotch tournament. This crap has done it from when it was brand new!
Wednesday Aug 30, 2006 #
Note
(rest day)
Trying to have a rest day each week these days. Wasnt too hard today. I was working on the car a lot and everything is sore and tired, especially the knees and back! I had to ride up to belco to get a new part cause the clowns at autopro gave me the wrong one, but if i logged that i would have to stop giving people shit about logging the commute to work...
C • Golf 4
Tuesday Aug 29, 2006 #
Cycling (Road) (Tour de Gus) 2:34:00 [3]
ahr:131 max:169 shoes: SH-R130S
Usual ride around Cotter-Uriarra in the cold cold morning. Felt scheisse today, legs heavy, out of breath even on the flat. Did a 5 minute turn on the front which killed me. Even the new Cannondale frame didnt mask my fatigue. Maybe a Colnago will...
Monday Aug 28, 2006 #
Strength & Conditioning (Weights) 1:00:00 [2]
weight:76kg shoes: Nike Structure something
At the ACTAS Gime. Same as for Friday... new program, taking it a bit easy.
Sunday Aug 27, 2006 #
Foot Running warm up/down 25:00 [2]
shoes: Nike Zoom Elite
Easy jogging in Dubbo Zoo. Saw some hippos on my warm down. Double espresso beforehand with Bill J near the Spider Monkeys was the highlight but.
Foot Running race (Dubbo Zoo Fun Run) 25:30 [5] 8.0 km (3:11 / km)
shoes: Nike Zoom Elite
Didnt decide to do this until the last minute due to lack of shape and motivation. But once i started i was glad, it was good fun running past rhinos and giraffes etc (and it was worth the entry fee to get into the zoo to see the monkeys). I was definitely outclassed by some real runners (bit over 2 mins behind) but came in 4th and picked up the usual thermos as a prize. Pretty happy with the time, i thought it may have been short of 8km but no one else thought so, and the winning time of about 23.15 was a course record by over a minute so they ran quick. Tim Bailey started the race, genius.
Saturday Aug 26, 2006 #
Orienteering warm up/down 35:00 [2] ****
shoes: VJ Sarva
Easy running warming up (with Bill J, he killed me up the first hill!), recovery between efforts and warm down.
Orienteering intervals (Test Run) 44:00 [3] ****
shoes: VJ Sarva
Steady run around a potential JWOC Middle Final course at Dubbo and then ran some "intervals" test running more legs.
C • Book 4
Orienteering warm up/down 38:00 [2] ****
shoes: VJ Sarva
Jogging to/from afternoon session and recovery in between efforts.
Orienteering intervals 19:00 [4] ****
shoes: VJ Sarva
Test ran a 14 minute section and then re ran a short section (4 mins) with some jogging in between.
Friday Aug 25, 2006 #
Strength & Conditioning (Weights) 45:00 [2]
shoes: Nike Structure something
At the ACTAS Gime. Easy run there and back plus started new program. Nice and quick. Feeling sore in my core muscles after but.
Thursday Aug 24, 2006 #
Cycling (MTB) race (Night Crit) 1:22:00 [3]
ahr:123 max:173 shoes: SH-M120B
Easy cruise over to Majura then started night crit but felt shit so stopped after 2 laps (of 5). The rolled home. Maybe my body is getting used to sudafed and its effect is lessening.
Wednesday Aug 23, 2006 #
Foot Running warm up/down 30:00 [2]
shoes: Nike Zoom Elite
w/u, recovery between intervals and w/d.
Orienteering intervals (Cockatoos) 27:00 [4] *
shoes: Nike Zoom Elite
Night orienteering ints at ANU, the Museum and in Civic. Got stuffed around a few times by the crappy map, gotta learn where the fences etc are since the maps only show the buildings. Calves pretty sore running on asphalt too, might start giving these a miss and get out into the forest...
Tuesday Aug 22, 2006 #
Note
(rest day)
Still not recovering well... on the way back i think but, hopefully the doc knows what he's talking about.
Monday Aug 21, 2006 #
Strength & Conditioning (Weights) 1:00:00 [2]
shoes: Nike Structure something
At the ACTAS Gime. Getting back into it so taking it a bit easy. Remembered how much i dont like split squat.
Sunday Aug 20, 2006 #
Foot Running (Troy Run) 14:00 [2]
shoes: Nike Zoom Elite
Easy run on some singletracks beside the mangroves off the Mary River. Thoughts drifted to crocodiles again...
Foot Running warm up/down 15:00 [2]
Before/after NOL race.
Orienteering race (NOL Long Distance) 1:19:09 [5] *** 15.0 km (5:17 / km)
ahr:171 max:183 shoes: Adidas Neptune
Pretty easy orienteering and running but a good course for the terrain - you never really got to relax and there wasnt many sections where you just had to put your head down and run. I started hard, trying to catch the guys who started just in front. I got onto FatRat and Ross Morrisson at number 6 and eased off at the drinks control (which was supposed to be at the half way point but was only 24 minutes into the race) where Grant was sitting down (he'd pulled out). I grabbed my gel and carried it in my hand. Ross stuck with me and we cruised easy through 8-9-10-11 but missed nearly 1.20 on the 12 control, both of us too high, on the wrong side of the spur, not looking at our compasses and not with a lot of confidence. I got back into a rhythm and took my gel and a big drink at 17. Running to 21 and 22 my motivation really dropped and i was glad to have Ross for company, any time i slowed he was up beside or in front reminding me we werent home yet... Running into the spectator control/map change was real tough. I drank some red bull and water, in no hurry as i heard we had a decent lead, assuming no real mistakes in the final 2.5km loop we were safely in 1st and 2nd. Ross pushed us along to 23 (the first after the map change) then i could taste the cold coke at the finish so i got out of his shadow and pushed us home, thinking i would have to walk up the finish chute. An easy cruise up the hill from the last control in the hot sunshine secured the win and $250 prize money (biggest for me in australia!). Despite some Bushrangers (Mad Dan Morgan and Little Jackie) being pissed that i dragged around a Pinestar thus helping them smash the Bushies, i think Ross deserved the result.
Did anyone else notice the fence crossing/drinks was in the wrong spot?
Did anyone else notice the fence crossing/drinks was in the wrong spot?
Saturday Aug 19, 2006 #
Event: AUS NOL Races
Foot Running (Troy Run) 15:00 [2]
Easy run along Mary River, wondering if crocodiles ever venture this far south, sure looks like it.
Foot Running warm up/down 20:00 [2]
shoes: Nike Zoom Elite
Before/after NOL race.
Orienteering race (NOL Middle Distance) 31:11 [5] ***
ahr:181 max:192 shoes: Adidas Neptune
First race in Aussie for a while, certainly took some time to get into it. Never really got the hang of it though, this was particularly vague orienteering and the map wasnt overly reliable, despite being brand new. I started fairly well i thought, having been sick a lot i knew i wouldn't be running real quick so i gunned it, but missed about 40 seconds on the 4th control, not quite good enough down and across with my compass. Got back into the flow but missed again on 9 - same mistake again, just not good enough with my compass. Pushed it hard afterwards but managed to pull back in only a couple of seconds on Grant, so finished 12 behind. Good one for the Cockatoos! I was pretty happy really, after the way i was feeling at WOC - i saw a doctor last week and i've started some treatment and am already seeing results (only a small improvement so far but its more positive than anything else in the last 2 months).
Friday Aug 18, 2006 #
Foot Running intervals 25:00 [2]
shoes: Nike Zoom Elite
Easy run with crazydave in redneck Maryborough. Did some intervals (4 x 30 secs with 2 mins rec) to try and sharpen up for races coming up.
Thursday Aug 17, 2006 #
Cycling (MTB) warm up/down 1:17:00 [2]
shoes: SH-M120B
Cruise over to Majura and back for night crit.
Cycling (MTB) race (Night Dirt Crit) 26:00 [5]
shoes: SH-M120B
5 lap course at Majura. Started out behind the good guys and passed Warlders late on the 1st lap when his chain came off (so he says). Got a few other guys on the tough climb and finished 4th. Lungs were burning afterwards! Dusty, cold, dry air...
Wednesday Aug 16, 2006 #
Foot Running (Aerobic) 55:00 [2]
shoes: Nike Pegasus
Cruisy run with Jules on grass in Southwell Park and Yowani Golf Course. What a nice day to be out running! Feeling ok today (hamstrings are a bit tight), but i think when i go to put the foot down on saturday nothing is going to happen...
Tuesday Aug 15, 2006 #
Foot Running (Marc Lauenstein Run) 17:00 [2]
shoes: Nike Structure something
Seems to work for Marc... Ran into uni. Nice morning but cold, so cold that i had to go into Gus' for a long black and some cinnamon toast with the tour de gus bunch afterwards.
Foot Running warm up/down 25:00 [2]
shoes: Nike Structure something
Jogging up to Bruce Ridge and back from home.
Foot Running intervals (Monagetti) 20:00 [4]
shoes: Nike Structure something
Usual session, this time in the dark with my headlamp on the mtb singletracks on Bruce Ridge. Everything feeling pretty stiff and sore, should have warmed down after the WOC relay. Had a Kez Hespresso not long before so the legs were buzzy and shaky.
Monday Aug 14, 2006 #
Foot Running 55:00 [3]
shoes: Nike Structure something
Cruisy run on trails on Mt Ainslie with Grant. Beautiful weather. Not feeling great but the legs seem to be working, hopefully they'll decide they want to run fast on the weekend. Might need to encourage them with some beers.
Sunday Aug 13, 2006 #
Cycling (MTB) 1:30:00 [3]
shoes: SH-M120B
Cruisy ride with Warlders in Majura. Trying to forget the orienteering skills and remember the mtb skills before the night crit... super nice day to be out on the bike. either my forks need some air or i have put on weight since i last rode.
Saturday Aug 12, 2006 #
Note
(rest day)
Broke training plan (rode to Tilleys for a coffee).
Friday Aug 11, 2006 #
Note
(rest day)
Sticking to training plan.
Thursday Aug 10, 2006 #
Note
(rest day)
Made a training plan for remainder of NOL season. Coffee and donuts.
Wednesday Aug 9, 2006 #
Note
(rest day)
This day was only about 4 hours long and we spent it in Singapore airport. Had a decent espresso and planned some JWOC courses, place a bid at www.shepsJWOCauction.com.
Tuesday Aug 8, 2006 #
Foot Running 40:00 [3]
shoes: Nike Zoom Elite
Easy run with Jo and Rune (letting them navigate) on trails and in the forest at Tisvilde. Feeling ok, nice weather and good to be just cruising. Was pretty happy to finish but. Cruised on into Tisvildeleje for an espresso and then Copenhagen airport after for the long trip home.
Monday Aug 7, 2006 #
Foot Running warm up/down 38:00 [2]
shoes: Nike Zoom Elite
Warm down after WOC relay, just a few days late.
Had a free night in the SAS Radisson Hotel in Malmo ($200 a night), sweet as. Ran with Jo by the water in the morning, checked out the bridge to Copenhagen, a good reminder of mans ability to drive cars. Ran past some super agressive Geese, hissing like tiger snakes! TdH would have packed darkies. Finished off with coffee, french toast, pancakes and real maple syrup at the breakfast buffet. I cant wait till i'm rich.
Had a free night in the SAS Radisson Hotel in Malmo ($200 a night), sweet as. Ran with Jo by the water in the morning, checked out the bridge to Copenhagen, a good reminder of mans ability to drive cars. Ran past some super agressive Geese, hissing like tiger snakes! TdH would have packed darkies. Finished off with coffee, french toast, pancakes and real maple syrup at the breakfast buffet. I cant wait till i'm rich.
Cycling (MTB) (tour de runo) 1:08:00 [3]
Cruisy ride with Rune on roads and forest trails from his oldies place. Was nice to be out on the bike again, looking forward to getting home to my Trek...
Saturday Aug 5, 2006 #
Foot Running warm up/down 20:00 [2]
shoes: VJ Panther
actually only warm up - no warm down. started showing symptoms of the usual post woc depression (following shithouse performances) quite early.
Orienteering race (WOC Relay) 58:50 [5] ****
ahr:163 max:175 shoes: VJ Panther
Ah shit another crap race. I thought i was feeling ok when i was warming up, but a few minutes into the race (2nd leg) i just felt flat again. had an ok race technically, one small mistake at the 5th control running along the edge of some green instead of straight into it. maybe ran a couple of bad routes again and missed some time following the wrong track which ran out and i had to finish off crawling through some fucken green shit (young pines). another disappointing woc for me, at least the girls done good.
Friday Aug 4, 2006 #
Foot Running warm up/down 20:00 [2]
shoes: VJ Panther
Orienteering race (WOC Middle Distance Final) 42:05 [5] *****
ahr:173 max:183 shoes: VJ Panther
Well another disappointing WOC. I just didn't have it physically again today. I struggled from the start, being sick the last month and especially this last week has taken its toll. Pretty often i feel crap warming up but once the clock starts i dont notice it any more, but today my legs were heavy and slow the whole way. I ran ok, i definitely wasnt super clean, just some small imperfections (not quite misses) in the circle - mostly from not climbing up and over and trying to sneak in to controls without climbing. I lost time on the 2 long legs, not sure if i ran the wrong way, i think they were more physical legs and i didnt have another gear to get in and really push. I think technically it was probably my best WOC middle distance, i seem to be improving each year while my results are getting worse. i really feel like i need some time without injury and illness to get on top of the physical side again (since woc 2004 i havent managed to put 2 months of decent training together). maybe no world champs next year...
Thursday Aug 3, 2006 #
Foot Running 29:00 [2]
ahr:130 shoes: Nike Zoom Elite
Easy running on trails in Risskov with some AP clowns (TdH, Robw, Ecmo, Kez, Brett, Will & Boris). Did some short intervals in the middle to sharpen up for tomorrows middle final. TdH was flying... a monkey with wings.
Foot Running intervals 2:00 [4]
max:176 shoes: Nike Zoom Elite
4 x 30 secs ints with 2 mins jog recovery on flat gravel trails.
Wednesday Aug 2, 2006 #
Orienteering (Recovery) 32:00 [2] ****
shoes: Adidas Neptune
Easy running on Ry Kol WOC training map on a course set by Ecmo (thanks chief). Feeling a bit tired and tight in the old hamstrings.
Tuesday Aug 1, 2006 #
Foot Running warm up/down 20:00 [2]
shoes: Nike Zoom Elite
Orienteering race (WOC Sprint Qualification) 15:37 [5] ****
ahr:180 max:188 20c shoes: Adidas Neptune
Heat B, 1.25 after Hubmann. I think I am finally getting over my cold, felt reasonable physically this morning. I started the race ok, lacking a bit of confidence maybe but hit the controls well. At halfway i was only 26 seconds down, but then some troubles started... Early on i actually accidentally ran into an out-of-bounds area (dont know why it was out-of-bounds, it was just a taped-off section of the veledrome), but when i realised i turned back and went out the way i came in, only lost a couple of seconds. We had heaps of controls in an amusements park, there were controls everywhere and people running in every direction. I thought i'd better start checking control codes so i did, but i read the wrong one and so ran past a control i thought was mine but had the wrong code... realised pretty quick but again lost some seconds. i also ran maybe 10meters towards what i thought was a way out of the amusement park, but realised i couldnt get through and had to turn and run back past the control - more seconds. At the 3rd last i relaxed a bit and just planned to zig-zag my way through some hedges out to the field where the 2nd last stood under a tree, but i managed to run into some maze type garden of hedges and lost some more seconds getting out the other side. I'm also not sure of some of my route choices, maybe not ideal. will see when i get the splits. i still thought i'd qualify reasonably comfortably so i wasnt pushing 100%, lucky i didnt take it any easier or the jew 1.2 seconds behind me would have taken my place in the final... would have been nice to be 1.2 seconds quicker and take out bj.
the team got a scare when tdh punched a wrong control early on in the course (like i said, there were controls everywhere and real close!) - luckily he got reinstated cause technically the controls were too close together.
the team got a scare when tdh punched a wrong control early on in the course (like i said, there were controls everywhere and real close!) - luckily he got reinstated cause technically the controls were too close together.
Foot Running warm up/down 20:00 [2]
shoes: Nike Zoom Elite
Orienteering race (WOC Sprint Final) 15:40 [5] ***
ahr:178 max:186 shoes: VJ Panther
What went wrong!? a very disappointing result, especially considering how well the sprint test race in Arhus 2 weeks ago went... i thought i was running fast but i was way too slow. i made one mistake in the whole course - nearly 30 seconds on the 2nd last, but i was so far down the results that the times had spread out a lot so 30 seconds meant only a place or two. i think the orienteering flowed smoothly, but maybe i was a bit messy - i'm not super experienced in sprints and i may havge been slow to see the routes and pick the exit direction from each control. something to work on, can only help the rest of my orienteering.