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Training Log Archive: Shep

In the 31 days ending Jan 31, 2008:

activity

time

miles

Foot Running

24:14:00

Cycling (Road)

18:04:30

335.66

(18.6/h)

540.2

(29.9/h)

Cycling (MTB)

4:05:00

Strength & Conditioning

3:50:45

Orienteering

2:02:00

2.92

4.7

Total

52:16:15

338.59

544.9

4:15

0:00

» now

Thursday Jan 31, 2008 #

Foot Running warm up/down 43:00 [3]
shoes: Nike Zoom Elite 4

33mins warm up and 10mins warm down.

Foot Running intervals 24:00 [4]
shoes: Nike Zoom Elite 4

Running with Wisbey around Aranda Hill and finishing up with a lap of Aranda Ovals... Did an 8min tempo effort with 6mins jog recovery then 5 x 1min hard efforts with a 1min jog recovery. Good session, hopefully sharpening up the legs a bit for next week. I felt real tired beforehand but the running seemed to be good. Breakfast at Black Pepper near Lake G in Belcompton was good too...

Wednesday Jan 30, 2008 #

Foot Running 1:02:00 [3]
ahr:124 max:143 shoes: Nike Perseus

easy cruise with kezza on the ridges. feeling pretty stiff and slow. had one good shot at a rabbit but didnt come up with the goods.

C • Kill only what you can eat 2

Cycling (Road) 1:45:00 [3] 48.0 km (27.4 kph)
shoes: SH-R130S

warming up and riding around... no warm down today - a massive storm came and i dont ride in the rain ;)

Cycling (Road) race (Crit) 17:00 [4] 12.0 km (42.4 kph)
ahr:154 max:184 shoes: SH-R130S

(report for CCC) Today I was tempted not to race: I'm heading to NZ on Friday for a tough week of races, the BOM radar said rain was on the way and I could still feel yesterdays intervals in my legs... But my team mate "You Me and Dapre" talked me into it (our other team mate Handsome Pete was sitting out todays race due to work commitments). I figured it would be a chance to try something new - sit near the back of the field and don't chase down breaks (and don't try and get in a break), then get ourselves into a good position in the last few laps and see what happens. So I smashed a can of rice cream and a coke and rolled out to Stromlo, the wind picking up as every minute slowly ticked by. By the time I got to the track there was a pretty nasty breeze and I was even more happy about the idea of sitting in. I told Dapre I'd pull out if it started raining, and on the first lap we got a few drops - but what I say and what I do are not always correlated... We rolled around for a few laps, there was a number of breakaway attempts but the angle of the wind (headwind on the back straight and tail wind on the home straight) made it hard to get away and every break was quickly chased down. After maybe 10 minutes it started getting wet and I got nervous about being too far back in the bunch so started moving forward with Dapre on my wheel. This luckily coincided with the race organisers decision to shorten the race due and we rolled over the line close to the front passing the 3 laps to go sign. Late in the next lap one of the Quon riders jumped off the front and the bunch seemed happy to let him go. With a lap to go I decided to try and pull him in, with Dapre on my wheel, I was also quite keen to get off the front of the bunch coming into the corners in the slippery track. After a few scary moments losing traction on my back wheel we hit the back straight and I was 2nd or 3rd wheel, so I attacked and Dapre and a MACT guy came with me. The MACT rider then attacked us but we stuck on him up the hill and we caught the leader at the top. I was feeling pretty spent already but a short rest on the MACT riders wheel and the sight of the finish line down the hill got me pumped for my first sprint finish. I stuck on the MACT riders wheel until Dapre went around me and jumped for the line, then I realized i might have enough left to get around him too. Expecting the bunch to come by at any moment the Token Products team pushed over the line to take 1st and 2nd. The main field seemed to get slowed down a lot in the slippery corners which helped us out a lot. After so many weeks of trying different tactics which we always got wrong, we finally had some success. its tough to beat the big teams but when the bunch stays together like it did this time its anybodys race really.

C • fotes 4

Tuesday Jan 29, 2008 #

Cycling (Road) (Tour de Roger) 1:35:00 [3] 48.0 km (30.3 kph)
ahr:115 max:144 shoes: SH-R130S

easy cruise with Prosseri up the roger federer hwy. lots of trucks, enhancing the hour and a half of serenity.

Foot Running warm up/down 36:00 [3]
shoes: Nike Zoom Elite 4

Foot Running intervals 24:00 [4]
shoes: Nike Zoom Elite 4

6 x 1min with 1min rec then 12 x 30secs with 30secs rec on singletracks in bruce ridge. Hot, damn hot. So hot you could cook an egg on your forehead.

Monday Jan 28, 2008 #

Note
(rest day)

Sunday Jan 27, 2008 #

Foot Running long (Cockatoos Run) 1:50:00 [3]
ahr:129 max:173 shoes: Nike Perseus

usual run over mt ainslie and majura. had a pain in the guts the whole time so it wasnt real fun.

Saturday Jan 26, 2008 #

Foot Running 56:00 [3]
shoes: Nike Zoom Elite 4

30mins steady running before, between and after tempo efforts with bwisbey, mostly on cyclepaths chasing his inlaws who were in a hot air balloon.

Foot Running tempo 24:00 [4]
ahr:160 max:171 shoes: Nike Zoom Elite 4

2 x 12min tempo efforts on cyclepaths with 3min jog recovery. not going super quick but running steady. special porridge at tilleys after was a treat.

Friday Jan 25, 2008 #

Strength & Conditioning (Weights) 1:00:00 [3]

At actas. Incl run there and back (10mins). Pumped lateralus out of the black bose boxes.

Thursday Jan 24, 2008 #

Foot Running warm up/down 40:00 [3]
ahr:127 shoes: Nike Zoom Elite 4

Foot Running intervals (Fartlek) 24:00 [5]
ahr:161 max:177 shoes: Nike Zoom Elite 4

2 x 12mins fartlek around Southwell Park with Wisbey, swapping the lead every 2mins (leader sets the pace). had a 2min recovery in the middle. real tough session, much less recovery (and faster) than our usual ints sessions. berocca and hespresso hit the spot again.

Cycling (MTB) 2:05:00 [3]
ahr:117 max:150 shoes: SH-M120B

out to stromlo for a lap with warlders, handsome pete, d-quayle & dapre. then home via yarralumla for beers and a pizza...

Wednesday Jan 23, 2008 #

Cycling (Road) 2:20:00 [3] 60.0 km (25.7 kph)
ahr:110 shoes: SH-R130S

rolling around, out to stromlo and back etc... saw a snake on snakerabbitsnake path, which is the bike path from the crappy wooden bridge near scrivener dam along under the parkway to the ukraine (the weston sewage works that stinks like kiev). its crawling with writhing snakes out there, and where the ground isnt snake its rabbit, or apples if you're near the apple tree. but even the apples are snakes.

C • Apples and snakes 3

Cycling (Road) race (Crite) 24:00 [4] 17.4 km (43.5 kph)
ahr:162 max:179 shoes: SH-R130S

not a good result but had a few cracks today and was spent by the end... touched handsome petes wheel on the last lap, scary.

Tuesday Jan 22, 2008 #

Foot Running warm up/down 55:00 [3]
shoes: Nike Zoom Elite 4

Foot Running intervals (Monagetti) 20:00 [4]
ahr:161 max:177 shoes: Nike Zoom Elite 4

with wisbey on dirt tracks in belcompton. theres competing versions of this session, we did 2 x 90secs, 4 x 60secs, 4 x 30secs and 4 x 15secs all with equal recovery. pretty tough, we kept the recovery fairly steady.

C • Steady recovery 5

Strength & Conditioning (Weights) 50:00 [3]

at ACTAS, incl run there and back.

Monday Jan 21, 2008 #

Foot Running (Recovery) 32:00 [3]
ahr:125 max:145 shoes: Nike Perseus

easy cruise around north lyneham. hactually feeling good today, maybe i'm starting to climb out of the big deep valley between cycling and running...

Sunday Jan 20, 2008 #

Foot Running long 1:58:00 [3]
ahr:133 max:173 shoes: Mizuno Wave Elixir

Cockatoos long run over Mt Majura and Mt Ainslie. A few stops in there to wait for people otherwise running steady. upped the pace a bit at the end with hoggster, he reckons flat whites are better and i reckon short blacks are better, we thought a race to the cars would settle the dispute.

C • Are short blacks better 4

Saturday Jan 19, 2008 #

Foot Running (Recovery) 36:00 [2]
ahr:118 max:139 shoes: Nike Perseus

easy run with jo around north lyneham with the gps again. in the rain this time.

Friday Jan 18, 2008 #

Cycling (Road) (tour de roger) 1:50:00 [3] 55.0 km (30.0 kph)
ahr:115 max:164 shoes: SH-R130S

nearly 2 hours of rogering on the roger federer highway. bit windy tis morn, but still a nice ride, i like trucks (beautiful machines) so i didnt complain as much as hoggster. hespresso and cinnamon toast at deli karl marx was a ripper too.

Strength & Conditioning 45:00 [3]

At actas. Usual session. Mostly doing core stuff still.

Thursday Jan 17, 2008 #

Foot Running warm up/down 45:00 [3]
shoes: Nike Zoom Elite 4

C • Foot's this all aboot? 2

Foot Running intervals 30:00 [4]
shoes: Nike Zoom Elite 4

stood around for half an hour while matt_parton smacked me, hard. by "stood around" i mean we ran a 10min tempo effort on singletracks on Bruce Ridge, 2 mins jog recovery then 5 x 90sec hills with jog down recovery. and by "smacked me, hard" i mean smacked me hard. tough session, need a few more of these before waitangle.

Wednesday Jan 16, 2008 #

Foot Running 1:16:00 [3]
ahr:128 max:168 shoes: Nike Perseus

Morning cruise up black mountain with kez. Found another new track on bruce ridge... Quite warm for such an early run. Felt pretty stuffed.

Cycling (Road) warm up/down 1:50:00 [3] 47.0 km (25.6 kph)
shoes: SH-R130S

rolled out to stromlo and back with handsome pete for the crit.

Cycling (Road) race (Crit) 28:30 [4] 22.8 km (48.0 kph)
ahr:161 max:177 shoes: SH-R130S

road crit on the circuit at stromlo. real tough this week, high pace and windy so working hard the whole way. therewas a few breakaway attempts which kept it interesting, then at about 15mins a small group got away and then i jumped across. but about 30seconds after i joined them they pulled the pin and let the bunch get back on. the whole race people were getting dropped (including our sprint finish man dapre) and the field was slowly dwindling. when the 2 laps to go bell went we were a big bunch and me and pete kept near the front and had a go down the final straight, pete got 7th and i scraped into the top 10. first points for us, good considering how bad we are at sprinting...

C • fotes 4

Tuesday Jan 15, 2008 #

Foot Running warm up/down 36:00 [3]
shoes: Nike Zoom Elite 4

19mins w/u and 17mins w/d...

Foot Running intervals 23:00 [4]
ahr:155 max:178 shoes: Nike Zoom Elite 4

8 x 2mins solid efforts with 1min jog recovery with bwisbey on o'connor ridge. legs were feeling a bit stiff but otherwise it was all good. fairly hilly course which made it tough.

i think i've sorted my pre morning training breakfast, berocca and (followed by!) espresso. i've never got the dizziness on that combo.

C • breakfast 2

Strength & Conditioning 45 [3]

The usual at actas. Full program this time but, should have beach pecs soon.

Monday Jan 14, 2008 #

Foot Running (Recovery) 39:00 [3]
ahr:107 max:137 shoes: Nike Perseus

easy run with jo around north lyneham and up on the ridge, doing more mapping with my frwd unit for the summer series map...

Sunday Jan 13, 2008 #

Foot Running (Recovery) 32:00 [3]
ahr:132 max:150 shoes: Nike Zoom Elite 4

easy run over to majura. pretty hot, and feeling tired, glad i did my long run yesterday (although i guess i wouldnt be as tired if i only did 30mins yesterday)...

Saturday Jan 12, 2008 #

Foot Running long 2:02:00 [3]
ahr:141 shoes: Nike Perseus

cruisy run from home, met up with robw at abc building and ran over mt majura and mt ainslie, we both wished we had brought some cash when we came back past ainslie shops... warm morning and pretty glad to finish. the pace wasnt real hot but we were still working hard, especially up the hills.

Friday Jan 11, 2008 #

Cycling (Road) (tour de marx) 1:30:00 [3] 45.0 km (30.0 kph)
ahr:118 max:171 shoes: SH-R130S

new ride up the roger federal highway and onto the old highway to the top of the hill where we turned around and rolled back into deli karl marx for espresso. mmm. bike is ticking like a grandfather clock, canna work out what it is...

C • loose crank 6

Strength & Conditioning (Weights) 45:00 [3]

at the ACTAS guy-m. mostly core again but this time more leg stuff, squats, dumbell squat jumps etc.

Thursday Jan 10, 2008 #

Foot Running warm up/down 35:00 [3]
shoes: Mizuno Wave Elixir

Foot Running hills 20:00 [4]
shoes: Mizuno Wave Elixir

5 x 2min hills on Bruce Ridge, ~5% incline, with jog down recovery. pretty warm and the legs didnt really want to move too quickly.

C • 5% incline 2

Wednesday Jan 9, 2008 #

Cycling (Road) (tour de gus) 2:25:00 [3] 74.0 km (30.6 kph)
shoes: SH-R130S

not the usual ride, met at commonwealth ave bridge and rode around cotter - uriarra, in that direction. big group of 7 tis morn, finished up at yarralumla bakong for hordinary coffee and awesome dutch donuts. i think they had apple stuff inside.

Cycling (Road) 1:50:00 [3] 55.0 km (30.0 kph)
ahr:122 max:172 shoes: SH-R130S

rode out to stromlo with handsome pete, raced crit and struggled home. real tough crit, windy, i was tired... pulled out with 2 laps to go, couldnt be stuffed, there was a breakaway which i wasnt in and they were going to stay away... 24mins, 16km, ave hr 157, max hr 172. good fun but.

Tuesday Jan 8, 2008 #

Foot Running warm up/down 40:00 [3]
ahr:128 shoes: Mizuno Wave Elixir

Foot Running intervals 20:30 [4]
ahr:158 max:174 shoes: Mizuno Wave Elixir

14 x 1min efforts with 30sec jog recovery around Southwell Park with bwisbey. Feeling ok, hamstrings pretty tight as usual. lots of women on the golf course tis morn, including a very vocal one who i think was telling me and ben how fast we were running. that or "get off my golf course".

Max EPOC 113ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 3.3

Strength & Conditioning 30:00 [3]

mostly core stuff, a few squats just to try and ease back into it. i've been pretty slack with the gym lately...

Monday Jan 7, 2008 #

Foot Running (Recovery) 35:00 [3]
ahr:120 max:145 shoes: Nike Perseus

easy cruise with jo up on north lyneham ridge. running with the frwd gps and mapping the fence around the ridge.

Sunday Jan 6, 2008 #

Foot Running long 1:28:00 [3]
ahr:133 max:171

cockies run up Ainslie and Majura. going pretty steady up the hills, and getting quite warm too... good brekky at Edgaris Voveris.

Saturday Jan 5, 2008 #

Orienteering warm up/down 1:10:00 [2]
shoes: New Balance 790

putting out controls for nat junior squad training at belanglo.

Orienteering 31:00 [3] ****
shoes: New Balance 790

ran a middle distance course at national junior squad camp. feeling pretty tired and didnt push real hard, made a couple of small mistakes too. good fun but.

Friday Jan 4, 2008 #

Cycling (Road) (tour de pete) 1:50:00 [3] 56.0 km (30.5 kph)
ahr:115 max:146 shoes: SH-R130S

usual ride with kez, sebba and hogggster. everything except the bottlo's was closed in dicko so we went to gus'. what a shame, we had to drink good coffee and eat delicious raisin toast. Quite a chilly morning which was great.

C • Glasses 2

Foot Running warm up/down 41:00 [3]
shoes: New Balance 790

Orienteering intervals 21:00 [4] *** 4.7 km (4:28 / km)
shoes: New Balance 790

2 x ~10min efforts at "further out the back" at belanglo. the second effort was racing head to head with the juniors - with the keely boys right up there. cracker training session. ave hr (max): 153 (162) and 159 (171).

Thursday Jan 3, 2008 #

Foot Running warm up/down 50:00 [3]
shoes: Mizuno Wave Elixir

warm up, recovery between ints and warm down.

Foot Running intervals 17:30 [4]
max:177 shoes: Mizuno Wave Elixir

8 x ~2min efforts with kez around a loop on singletrack in Bruce Ridge, with about 1.30 jog recovery. turned into a tough session... Times were 2.15, 2.09 2.14, 2.10, 2.15, 2.08, 2.13, 2.07.

Wednesday Jan 2, 2008 #

Note
(rest day)

Tuesday Jan 1, 2008 #

Cycling (MTB) 2:00:00 [3]
shoes: SH-M120B

cruisy ride with robw and froggy at majura. we were all pretty stuffed so the pace was nice and easy. feeling a bit unco on the mtb at the mo.

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