Training Log Archive: ShepIn the 31 days ending Aug 31, 2007:
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Friday Aug 31, 2007 #
Cycling (Road) 1:13:00 [2] 38.0 km (31.2 kph)
shoes: SH-R130S
cruise up the federal highway for a bit with kez and prosseri. espresso at deli karl marx was the key.
jet lag has hit me pretty bad this time, i was up at 3am tis morn and watched southpark, drawn together and the simpsons until going riding at 6.30... fortunately my kidneys etc seem fine, just gotta stay hydrated and i should be right.
jet lag has hit me pretty bad this time, i was up at 3am tis morn and watched southpark, drawn together and the simpsons until going riding at 6.30... fortunately my kidneys etc seem fine, just gotta stay hydrated and i should be right.
Tuesday Aug 28, 2007 #
Note
(rest day)
travelling home, spent the day on an aeroplane...
Monday Aug 27, 2007 #
Foot Running 21:00 [2]
shoes: Nike Perseus
Easy run with Jo along the filthy Dnipro river. definitely on the way up, i should be back training by the weekend i reckon. now begins the long journey home... and the usual post WOC disappointment..
Saturday Aug 25, 2007 #
Note
(sick)
watching the relay at woc. good results all round for the aussies!
feeling heaps better now, but doc said to keep away from the running business a while... till the kidneys recover. gonna have to give them a hand with some cold slavutic.
feeling heaps better now, but doc said to keep away from the running business a while... till the kidneys recover. gonna have to give them a hand with some cold slavutic.
Friday Aug 24, 2007 #
Note
(sick)
walked around town a bit. still improving but feeling pretty weak. this must be how warlders feels all the time.
C • yep 3
Thursday Aug 23, 2007 #
Note
(sick)
got out of bed in the arvo and ate a bit and it stayed down. feeling a lot better but still pretty seedy. needed to get out of my room so i went to the pub with JLA, tdh, reubster and Annika and i drank a f*cken ice tea.
Wednesday Aug 22, 2007 #
Note
(sick)
got out of bed twice. once to piss and once so the chambermaid could change the sheets.
Tuesday Aug 21, 2007 #
Foot Running (Aerobic) 1:00:00 [3]
ahr:132 max:164 (sick) shoes: Nike Perseus
Cruise around the wild-dog budgie-smuggler-gym island in the Dnipro. Some filthbags were playing budgie smuggler basketball too. Running with TDH, robw and Reubster, with TDH pushing the pace a bit towards the end. Not feeling great... and later in the day it got even worse. chucking my guts up and then chucking up anything i tried to put back where my guts were. real bad pain in kidneys too, luckily the Swedish team doctor for some antibiotics into me to get hold of the filthy ukranian infection and save me a trip to an infected filthy ukranian hospital. couldnt have run the long even if i made the final and it looks like i wont be running the relay, unless someone has a kidney they want to donate?
Monday Aug 20, 2007 #
Foot Running (Recovery) 45:00 [3]
shoes: Nike Perseus
easy run with Reubster around a filthy island in the Dnipro with dogs and sleeping ukranian filth.
Sunday Aug 19, 2007 #
Orienteering race (WOC Long Qualifier) 1:03:17 [3]
ahr:168 max:185 shoes: VJ Integrator
fark me. what a bad race, right from the start i was making mistakes! i punched a wrong control for the first one, but realised and spent a few minutes trying to work out where i was... then it felt like every seconds control i was missing. there was a lot of running on trails and in grass then into the forest for a control, and back out onto trails again. i dont think i really switched back on each time i came into the details, so i made lots of small mistakes. most of the race i was doubting i would qualify but as i was coming into the final section i started thinking i might as i was looking to run about 60 mins which was the expected winning time (i new it would be faster than that though) and i saw some other guys in the other heats that were on about the same time, so i thought maybe i would sneak in. but i missed the 2nd last and last controls... then i ran into the finish with the guy who started with me and the commentators were saying he was coming into 10th place. but damn, my heat was faster so i missed out, only 4 seconds behind 15th place, less than 9mins down. oh well, i dont think i deserved to get into the final, and now i can get pumped for the relay.
first time i've missed a final at woc...
first time i've missed a final at woc...
C • damn 6
Saturday Aug 18, 2007 #
Event: WOC 2007
Foot Running 32:00 [3]
shoes: Nike Perseus
easy run with brett, annika, JLA and Reubster from our hotel onto some dirty island where people take their hookers. best bit was running past an open air gym with filthy ukrainians doing weights in their speedos. ran 4 x 30second ints with a 2min jog recovery near the end. finished off at the subway station and crammed into a train and dripped sweat on some old man to get back to the hotel.
Friday Aug 17, 2007 #
Orienteering 57:00 [3]
shoes: New Balance 790
cruise with reubster around the long/relay model.
Foot Running intervals 8:00 [4]
shoes: New Balance 790
after running the model i ran 8 x 1min efforts with a 1min jog recovery around some filthy lakes. hamstrings still pretty tight but ok, and my heel is healing surprisingly well.
Thursday Aug 16, 2007 #
Note
(rest day)
travelling to chicken kiev.
Wednesday Aug 15, 2007 #
Foot Running warm up/down 45:00 [2]
shoes: Nike Perseus
jogging around Uppsala with robw and BorisGr before and after the effort... some of it watching robw running back and forwards on a patch of grass.
Orienteering tempo 10:00 [4]
ahr:159 max:168 shoes: Nike Perseus
steady effort around a spring course at uppsala castle, which is pink and not very tough looking. feeling ok, the heel is on the mend but still pretty bad. hr was pretty low today.
Tuesday Aug 14, 2007 #
Foot Running 1:06:00 [3] 14.0 km (4:43 / km)
ahr:134 max:160 shoes: Nike Perseus
steady run from hook plain (krokslätt) around the big divided lake (stora delsjön). perfect weather for running, and feeling quite good except for my heel. had a massage yesterday from annika östman (woc team masseur) which has really helped my hamstrings.
Monday Aug 13, 2007 #
Foot Running (Troy Run) 31:00 [2]
shoes: Nike Perseus
same run as yesterday, except tdh style. no banana picking monkey running but. so nice up on safjället in the morning, good views over the g-banger. the blister on my heel is a real f*cken cnut.
Sunday Aug 12, 2007 #
Orienteering race 36:15 [4] *****
ahr:167 max:178 19c shoes: VJ Integrator
Middle distance race in Eksjö, same finish as yesterday. Started real well and had the lead 1/3 of the way in, then on 2 of the next 3 controls i lost over 2mins on each, real dumb mistakes. kept a good tempo for the rest but couldnt really fight hard and finished 4mins down. pretty disappointing to lose so much time on stupid orienteering but at least i was running at a good speed, and the new shoes didnt make my blister too much worse.
Foot Running warm up/down 15:00 [2]
shoes: VJ Integrator
Foot Running (Recovery) 31:00 [2]
shoes: Nike Perseus
easy cruise on small trails and on bare rocks on Safjället. felt much better after running than before, as always.
Saturday Aug 11, 2007 #
Event: Götalandsmästerskap
Orienteering race 1:28:35 [4] *****
ahr:162 max:191 shoes: VJ Panther
GM long distance in Eksjö. Started well but really was tired and just couldnt go fast, i slept pretty badly last night which i hope is the reason. i thought about turning it into a david shepherd run and cutting it short but i struggled around and amazingly ended up less than 7mins down. it was a tough course and quite warm and humid so i think everyone was struggling anyway. at least the orienteering went quite well, a couple of small mistakes...
i got a real bad blister on my right heel, which happens everytime i run in these f*cken panthers. i'm getting new shoes.
i got a real bad blister on my right heel, which happens everytime i run in these f*cken panthers. i'm getting new shoes.
Foot Running warm up/down 20:00 [2]
Friday Aug 10, 2007 #
Foot Running 34:00 [3]
shoes: Nike Perseus
easy run with jo up on the trails on Safjället. ran 4 x 30secs ins with 2min jog recovery towards the end. nice and humid, always makes my head itchy.
Thursday Aug 9, 2007 #
Foot Running warm up/down 45:00 [3]
shoes: Nike Perseus
Orienteering race (Borås Sprint) 9:07 [4] *** 2.1 km (4:20 / km)
ahr:169 max:178 spiked:24/24c shoes: New Balance 790
pretty low key race out with the farmers in borås, mostly town with bits of park on a 1:2500 map. 24 controls in 9minutes, an average of about 22 seconds per control! it wasnt real hard but you still needed to concentrate with all the controls. good fun, i took the win and got some coffee, muffins and little bits of toasted bread.
Wednesday Aug 8, 2007 #
Foot Running (Aerobic) 1:03:00 [3]
shoes: Nike Perseus
cruise with wernersson around trails and terrain in Skatås. Feeling pretty tired today, and the right hamstring is still a real problem.
Tuesday Aug 7, 2007 #
Foot Running warm up/down 44:00 [3]
shoes: Nike Perseus
Foot Running intervals 19:45 [3] 6.0 km (3:18 / km)
shoes: Nike Perseus
GMOK training at Skatås. 4 x 1.5km ints on a gravel track with a pretty decent climb in it, and a 2min jog recovery. feeling pretty good today and felt like i had some good speed, must have been the coffee at mahogny.
Monday Aug 6, 2007 #
Foot Running long 1:44:00 [4]
shoes: Nike Perseus
Steady run from Krokslätt around delsjö and the grus 8:an in Skatås. Running pretty steady, warm day too so i was pretty stuffed by the end. Feeling quite good though, although the hamstrings did tighten up quite a lot.
finally got to run in my own shoes, aerosvit came up with our bags today... they smell like dirty ukrainians.
finally got to run in my own shoes, aerosvit came up with our bags today... they smell like dirty ukrainians.
Sunday Aug 5, 2007 #
Foot Running (Troy Run) 33:00 [2]
easy run with jo by mälaren from our hotel in strängnäs (we were here for a wedding so drank lots of red wine last night), before spending an hour or so at the breakfast buffet with espresso coffee...
Saturday Aug 4, 2007 #
Foot Running warm up/down 36:00 [3]
warm up, recovery between ints and warm down.
Foot Running tempo 30:00 [4]
2 x 15min efforts on trails in uppsala stadsskogen, with 5min jog recovery. feeling good, but the hamstrings are a bit tight. robws shoes are a bit big too...
Friday Aug 3, 2007 #
Foot Running 1:04:00 [2]
an easy run with jla, boris and robw in nåsten. feeling pretty dizzy hactually, but the legs feel good.
still no bags so still wearing robws shoes.
still no bags so still wearing robws shoes.
Thursday Aug 2, 2007 #
Foot Running (Recovery) 42:00 [2]
cruise around stadsskogen in uppsala with jla and robw.
our bags never made it here so running in new gear with some shoes borrowed from rob. it was nice to get out and loosen up the legs after travelling for 40-odd hours.
our bags never made it here so running in new gear with some shoes borrowed from rob. it was nice to get out and loosen up the legs after travelling for 40-odd hours.
Wednesday Aug 1, 2007 #
Foot Running (Troy Run) 32:00 [3]
shoes: Nike Zoom Elite 2
cruise around the ridges with jules. just loosening the legs before i fly to stockholm today...